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Ground Turkey Bolognese

Bob’s Farm to Table: I love Bolognese sauce. Our version of this classic Italian meat sauce swaps healthful ground turkey in place of beef and produces unexpectedly bold flavors and a tender, silky texture. Starting the sauce with chopped carrots adds sweetness and earthiness to complement the tomatoes and the meat. This sauce is sure to become a family favorite! Serve over spaghetti, ziti, or penne pasta (each about 100 calories per ½ cup cooked).

Ground Turkey Bolognese
 
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Recipe type: Everyday Meals
Makes: 6 Dinner portions
Ingredients
  • 1 tablespoon olive oil
  • 1 pound (93%) lean ground turkey
  • 1 yellow onion, diced
  • ½ cup finely chopped carrot
  • ¼ cup finely diced celery
  • 1 tablespoon minced garlic
  • 1 (28-ounce) can crushed tomatoes
  • ½ cup chicken broth
  • 3 ounces (½ can) tomato paste
  • 2 tablespoons chopped fresh basil
  • 2 teaspoons sugar
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon Italian seasoning
  • ¾ teaspoon salt
  • ½ teaspoon pepper
Directions
  1. Heat the olive oil in a stockpot over medium-high heat.
  2. Brown the ground turkey until fully cooked. Add the onion, carrot, celery, and garlic. Sauté for 5 minutes, just until carrot begins to soften.
  3. Add the crushed tomatoes, chicken broth, tomato paste, basil, sugar, balsamic vinegar, Italian seasoning, salt, and pepper to the pot, and stir to combine.
  4. Bring to a simmer, reduce heat to low, cover, and let simmer for 45 minutes.
  5. Remove the cover, and simmer for an additional 10 minutes (to allow the sauce to slightly thicken) before serving.
Perfect Portion Ground Turkey Bolognese

HELPFUL TIP: Italian-seasoned ground turkey works great in this sauce, adding the fennel flavor you get in Italian sausage.
Serving size: ½ cup Calories: 100

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Chunky Chicken Salad

This longtime lunch classic packs a ton of protein goodness. Here’s a healthy culinary trick: Use only lean white meat, but create the texture of using a whole chicken. Chop half of the breast meat, and pull the other half. Toss with a lighter creamy base, onion, celery, and grapes for great texture and big flavor, and you’re left with a new and improved favorite.

Chunky Chicken Salad
 
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Recipe type: Soups, Salads & Sandwiches
Makes: 4 Salad or 8 Sandwich portions
Ingredients
  • 1 pound boneless, skinless chicken breasts, cooked (see tip)
  • ¾ cup red grapes, halved
  • ½ cup diced celery
  • 3 tablespoons minced yellow onion
  • 2 tablespoons chopped celery leaves
  • ½ cup plain nonfat Greek yogurt
  • 3 tablespoons 2% milk
  • 2 tablespoons mayonnaise
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • ¼ teaspoon pepper
Directions
  1. Roughly chop half of the cooked chicken breasts, and use your hands to finely shred the other half.
  2. Place the chopped and shredded chicken, grapes, celery, onion, and celery leaves in a large mixing bowl.
  3. In a separate bowl, whisk together the yogurt, milk, mayonnaise, Dijon mustard, salt, and pepper to create a dressing.
  4. Pour the dressing into the mixing bowl of dry ingredients, and fold together until all is well coated. Garnish with additional chopped celery leaves, if desired.
Perfect Portion Chunky Chicken Salad

HELPFUL TIP: The chicken breasts can be cooked in any method (even grilled). The easiest method is simply to bake in an oven preheated to 375°F for 20 minutes, or until slicing into the thickest piece reveals no pink.
Serving size: ½ cup Calories: 100

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Fresh Berry Cobbler

Bob’s Farm to Table: I have always grown strawberries and picked someone’s raspberry patch. Now that fresh berries are available year-round, I always add them to my favorite cobbler. We offset these bright, lightly sweetened berries with a hearty, oat-studded cake-y topping. The combinations of flavors and textures is out of this world! Serve the cobbler as is or with a scoop of Vanilla Bean Ice Cream (see page 307).

Fresh Berry Cobbler
 
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Recipe type: Desserts
Makes: 8 dessert portions
Ingredients
  • Nonstick cooking spray
  • 2 cups chopped strawberries
  • 1 cup blueberries
  • 1 cup raspberries
  • ⅓ cup sugar
  • 2 teaspoons lemon juice
  • Topping:
  • ⅔ cup all-purpose flour
  • ½ cup rolled oats
  • 1 large egg, beaten
  • ½ cup sugar
  • 2 tablespoons 2% milk
  • 2 tablespoons butter, melted
  • 1 teaspoon vanilla extract
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon salt
Directions
  1. Preheat the oven to 375°F. Spray a 9 x 9-inch baking dish with nonstick cooking spray.
  2. Add strawberries, blueberries, raspberries, ⅓ cup sugar, and lemon juice to a mixing bowl, and toss until sugar has dissolved and coated the fruit. Transfer fruit mixture to the prepared baking dish.
  3. In a clean mixing bowl, use a large fork to whisk all of the topping ingredients together, just until a batter has formed (do not overmix).
  4. Drop large dollops of the batter over the berries in the prepared baking dish.
  5. Bake for 50–55 minutes, or until the berries are bubbly in the center of the dish and the topping is golden brown. Let cool for 10 minutes before serving. For 100 calorie portions, slice into 16 sections by cutting 4 rows by 4 rows.
Perfect Portion Fresh Berry Cobbler

HELPFUL TIP: Four cups of any combination of fresh strawberries, blueberries, raspberries, or blackberries can be used in this recipe.
Serving size: 1/16 cobbler Calories: 100

 

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Boston Baked Beans

Good things come to those that wait. Baked beans are often served up mushy and ultra sweet. We used the gentle heat of the slow cooker to produce perfectly creamy beans that strike a winning balance of sweetness and rich smoke flavor.

Boston Baked Beans
 
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Recipe type: Sides
Makes: 12 Side dish portions
Ingredients
  • 1 pound dry Great Northern beans
  • 1 ½ teaspoons salt, divided
  • 3 thick-cut slices bacon, raw, chopped
  • 1 yellow onion, diced
  • 3 cups water
  • ½ cup ketchup
  • ¼ cup light brown sugar
  • 3 tablespoons molasses
  • 2 tablespoons Dijon mustard
  • 2 teaspoons Worcestershire sauce
  • ½ teaspoon onion powder
  • ½ teaspoon pepper
Directions
  1. Place the beans in a large bowl or pot, and cover with 2 inches of water. Stir in 1 teaspoon of salt. Soak overnight.
  2. Drain and rinse the soaked beans.
  3. Add the chopped bacon and onion to the bottom of a slow cooker set to low heat. Top with the rinsed beans.
  4. In a mixing bowl, whisk together the water, ketchup, brown sugar, molasses, Dijon mustard, Worcestershire sauce, onion powder, pepper, and the remaining ½ teaspoon of salt. Pour the mixture on top of all the ingredients in the slow cooker.
  5. Cover, and let cook for 8 hours, or until beans are tender.
Perfect Portion Boston Baked Beans

HELPFUL TIP: Most people believe that adding salt to beans as they cook will result in undercooked beans with a tough skin; however, soaking the beans in salted water to “brine” them (as is done in this recipe) has been shown to have the exact opposite effect, making for creamy and tender beans.
Serving size: ¼ cup Calories: 100

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Macaroni Salad

For our take on this classic picnic side, we use a combination of mayonnaise and Greek yogurt to deliver a creamy salad with far fewer calories than using mayonnaise alone. Then we really punch up the flavor with celery, red bell pepper, sweet relish, mustard, and celery salt, in place of ordinary salt.

Macaroni Salad
 
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Recipe type: Sides
Makes: 6 side dish portions
Ingredients
  • 8 ounces elbow macaroni
  • ¾ cup diced celery
  • ⅓ cup finely diced red bell pepper
  • 6 ounces plain nonfat Greek yogurt
  • 2 tablespoons mayonnaise
  • 2 tablespoons sweet relish
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon yellow mustard
  • 1 tablespoon cider vinegar
  • 1 teaspoon celery salt
  • ¼ teaspoon onion powder
  • ¼ teaspoon pepper
Directions
  1. Cook the elbow macaroni according to the package directions. Drain and rinse under cold water before adding to a large mixing bowl.
  2. Add all the remaining ingredients to the mixing bowl, and fold together until all is well combined.
  3. Cover, and refrigerate for at least 1 hour before serving.
Perfect Portion Macaroni Salad

HELPFUL TIP: For the perfect macaroni consistency, cook the pasta 1 minute less than you normally would, testing to see that it is just slightly more al dente than you prefer. The mustard and vinegar will continue cooking the pasta as it chills in the fridge, letting the dressing actually absorb into the macaroni itself.
Serving size: ½ cup Calories: 100

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Lemon & Herb Roasted Chicken Thighs

We use a slew of fresh herbs and spices for our exceptionally moist Lemon and Herb Roasted Chicken Thighs. Not only is this recipe delicious, it’s a snap to cook, because we only have to monitor evenly sized chicken thighs rather than temping a whole chicken. We save calories by removing the chicken skin, but using the dark meat ensures that each piece is nice and tender. No question, this is our new go-to comfort roast chicken.

Lemon & Herb Roasted Chicken Thighs
 
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Recipe type: Everyday Meals
Makes: 8 Lunch or 4 Dinner portions
Ingredients
  • 8 boneless, skinless chicken thighs (about 2 pounds)
  • 1 tablespoon butter, melted
  • Juice from 1 lemon
  • ½ teaspoon light brown sugar
  • 4 cloves garlic, sliced
  • 2 tablespoons chopped fresh thyme leaves
  • 2 tablespoons chopped fresh sage
  • 1 teaspoon lemon zest
  • ½ teaspoon Italian seasoning
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon paprika
Directions
  1. Preheat the oven to 425°F. Place the chicken thighs in a roasting pan.
  2. In a small bowl, combine the butter, lemon juice, and brown sugar, and then drizzle over the chicken thighs.
  3. Sprinkle the garlic, thyme, sage, lemon zest, Italian seasoning, salt, pepper, and paprika evenly over the chicken thighs.
  4. Bake for 20 minutes, or until a meat thermometer inserted into the thickest piece registers 165°F. Serve immediately.
Perfect Portion Lemon & Herb Roasted Chicken
Serving size: ½ chicken thigh Calories: 100

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Summer Vegetable Salad

Mona’s Family Favorites: Martha’s Vineyard is my happy place! Every summer my family and I enjoy lazy beach days, bike rides, game nights, purchasing island-grown fruit and veggies at the farmer’s market, and preparing delicious homemade meals on the porch. The cool, crisp texture of these brightly seasoned veggies make the ideal refreshing meal for a warm summer day.

Summer Vegetable Salad
 
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Recipe type: Soups, Salads & Sandwiches
Makes: 5 lunch portions
Ingredients
  • 1 (10-ounce) bag frozen corn kernels, thawed (see tip)
  • 1 pint grape tomatoes, halved
  • 1 large zucchini, diced
  • ½ red onion, thinly sliced
  • 3 tablespoons red wine vinegar
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon sugar
  • ½ teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon pepper
Directions
  1. Place all of the ingredients in a large serving bowl, and toss to combine.
  2. Cover, and refrigerate for at least 2 hours before serving.
Perfect Portion Summer Vegetable Salad

HELPFUL TIP: You can also make this with 3 ears of fresh corn, boiled for just 4 minutes and cooled completely before removing the kernels from the cobs to prepare the salad.
Serving size: ½ cup Calories: 100

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Blueberry Muffins

Forget about dense and cake-y, we wanted a delicate muffin that is all about the fruit. Reduced-fat milk lightens the crumb but still provides enough support for a whopping two cups of sweet blueberries. Our muffins are literally bursting with berries. This is the perfect recipe for berry season (June and July), when blueberries often go on sale for half price. Alternatively, an equal amount of frozen berries may be used, but thaw, rinse, and dry them before using.

Blueberry Muffins
 
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Recipe type: Breakfast
Makes: 12 Muffins or Breakfast portions
Ingredients
  • Nonstick cooking spray
  • 2 cups all-purpose flour
  • 1 cup sugar
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • 2 large eggs
  • ⅔ cup 2% milk
  • ¼ cup butter, melted
  • 1 ½ teaspoons vanilla extract
  • 2 cups fresh blueberries
Directions
  1. Preheat the oven to 375°F, and spray a 12-cup muffin tin with nonstick cooking spray (or line with paper liners).
  2. In a large mixing bowl, combine the flour, sugar, baking powder, and salt.
  3. In a separate mixing bowl, whisk together the eggs, milk, melted butter, and vanilla extract.
  4. Fold the wet ingredients into the dry ingredients, mixing just until a batter has formed.
  5. Gently fold the blueberries into the muffin batter, and spoon evenly into the prepared muffin cups.
  6. Bake for 23–25 minutes, or until golden brown and springy to the touch. Let cool for 5 minutes before serving.
Perfect Portion Blueberry Muffins

HELPFUL TIP: When mixing the batter, there is no need to overdo it. Muffin batters should be a little lumpy. Overmixing will make the final muffins slightly denser.
Serving size: ½ muffin Calories: 100

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Pesto Chicken Skewers with Pesto Sauce

We transform boneless chicken breasts and a variety of vegetables into a scrumptious and colorful appetizer. Our quick, flavor-packed Pesto Sauce (see page 251) is a winning solution to jazzing up these Pesto Chicken Skewers. Serve them as a festive party appetizer or have 2 or 3 skewers as an entrée, served over rice or alongside Crispy Baked Baby Potatoes (see page 170).

Pesto Chicken Skewers with Pesto Sauce
 
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Recipe type: Entertaining
Makes: 10 Appetizer portions
Ingredients
  • Bamboo skewers
  • 1 pound boneless, skinless chicken breasts
  • 2 yellow squash
  • 1 large zucchini
  • 16 ounces small white (button) mushrooms
  • 1 batch Pesto Sauce, divided (see page 251)
Directions
  1. Soak the bamboo skewers in water for 1 hour before preparing (to prevent charring).
  2. Preheat a grill or grill pan to high heat.
  3. Chop the chicken breasts, yellow squash, and zucchini into uniform 1-inch cubes.
  4. Thread a cube of chicken onto a soaked skewer, then a cube of yellow squash, a whole mushroom, and finally a cube of zucchini. Repeat to thread another set of the ingredients on the same skewer. Finally, add a third cube of chicken to top the skewer off. Repeat until you’ve made 10 skewers and you are out of cubed ingredients.
  5. Brush the skewers with ½ of the Pesto Sauce.
  6. Place the pesto skewers on the grill, and cook for 5 minutes. Flip, and cook for an additional 3 minutes on the opposite site, just until the vegetables are tender and slicing into a cube of chicken reveals no pink.
  7. Using a clean brush, brush the remaining ½ of the Pesto Sauce over the cooked skewers before serving.
Perfect Portion Pesto Chicken Skewers

HELPFUL TIP: These can also be cooked under a broiler set to high by placing the oven rack in the second-highest position. Broil for 10 minutes, flipping halfway through.
Serving size: 1 skewer Calories: 100

Pesto Sauce

Pesto is known for being extremely high in fat and calories thanks to the generous amount of oil it contains. We replicate the same balance of bright basil, toasty pine nuts, sharp garlic, and salty Parmesan with only ⅓ of the olive oil. Now, you can enjoy a full serving of pesto pasta without the guilt!

Pesto Chicken Skewers with Pesto Sauce
 
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Recipe type: Dressings, Sauces & jams
Makes: 6 Sauce portions
Ingredients
  • ¼ cup pine nuts
  • 2 cups fresh basil leaves
  • 1 tablespoon minced garlic
  • 3 tablespoons water
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ cup grated Parmesan cheese
Directions
  1. Place the pine nuts in a dry skillet over medium heat to toast, shaking the pan to keep them moving, until golden brown and fragrant. Transfer the toasted pine nuts to a food processor.
  2. Add all the remaining ingredients, except the Parmesan cheese, to the food processor, and pulse in short bursts for 2 minutes to finely grate the pine nuts and combine everything into a sauce.
  3. Add the Parmesan cheese to the food processor, and pulse for 15 more seconds, just to combine. Serve immediately, or refrigerate until ready to use.
Perfect Portion Pesto Sauce

HELPFUL TIP: Pine nuts can usually be found in a small packet in the baking section of your grocery store. Walnuts or blanched almonds can be used in place of the pine nuts (you should still toast them in step 1); however, the pine nuts really give pesto its classic flavor.
Serving size: 3 tblsp Calories: 100

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Fantastic Fruit Parfaits

Mona’s Family Favorites: Easy is often the most delicious! This is my go-to dessert whenever I throw a party for family or friends. The simple combination of fresh berries, cinnamon-scented
Greek yogurt, and chocolate makes an elegant, guilt-free finish to any meal. You always have to add a little chocolate, right? While this combination of fruit is our favorite, the variations are nearly endless. Serve in martini glasses for a festive presentation.

Fantastic Fruit Parfaits
 
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Recipe type: Desserts
Makes: 2 Parfaits
Ingredients
  • ½ cup sliced strawberries
  • ½ cup vanilla nonfat Greek yogurt
  • Ground cinnamon
  • ½ cup blueberries
  • 2 teaspoons miniature semisweet chocolate chips
Directions
  1. Set out 2 (5-ounce) parfait glasses.
  2. Divide the sliced strawberries evenly between the 2 glasses.
  3. Place a large dollop of the yogurt into each of the 2 glasses, and sprinkle lightly with ground cinnamon.
  4. Top the yogurt in each glass with an equal amount of the blueberries.
  5. Top the blueberries in each glass with another large dollop of yogurt, and sprinkle lightly with ground cinnamon. Top each parfait with 1 teaspoon of miniature chocolate chips before serving.
Perfect Portion Fantastic Fruit Parfait

HELPFUL TIP: Any flavor of nonfat Greek yogurt can be used in place of the vanilla, with berry flavors being obviously good choices. Topping each parfait with 2 rounded tablespoons of Homemade Granola (see page 272) in place of the chocolate chips will make for great 150-calorie breakfast parfaits.
Serving size: 1 parfait Calories: 100

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