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This chicken is so good, that you will want to cook it for any occasion. 

Ingredients:

• 3 tablespoons butter, at room temperature
• 2 tablespoons minced sage
• 2 tablespoons minced garlic
• 2 tablespoons minced shallots
• 2 tablespoons lemon juice
• 1 whole roaster chicken
• 4 shallots, peeled and halved 
• 2 lemons, cut into wedges
• 2 fennel bulbs, cut into wedges
• 1/2 cup dry vermouth 
• 1/4 cup chicken broth, heated
• 2 teaspoons balsamic vinegar

Directions:

1. Preheat oven to 450º F.
2. In large bowl, combine butter, minced sage, minced garlic, minced shallots, and lemon juice.
3. Spread mixture under chicken skin.
4. Season chicken with salt and black pepper, if desired. 
5. Place shallots, lemon wedges, and fennel wedges in a roaster pan. 
6. Place chicken in pan, roast 15 minutes. 
7. Reduce oven temperature to 350º F; roast the chicken for 1 hour and 30 minutes more, or until internal temperature of chicken is 175º F, basting with vermouth.
8. Transfer chicken to platter.
9. Pour drippings into liquid measuring cup; skim off and discard fat. 
10. Add broth and vinegar to drippings; serve with chicken. 

Nutritional Information:

Calories                   486

Protein                    33g

Carbohydrates           5g

Fiber                         0g

Sugar                        2g

Cholesterol          148mg

Sodium                648mg

Total Fat                   32g

Saturated Fat             11g

If you are in need of a quick snack, be sure to try these. They will satisfy the cravings for both something sweet and salty. 

Ingredients:

• 1 cup unsalted pumpkin  seed kernels
• 1 tablespoon canola oil
• 1 teaspoon sugar
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chipotle chile powder
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground cinnamon 
• Dash of ground black pepper

Directions:

In a large skillet over medium heat, cook pumpkin seeds for 4 minutes or until toasted, stirring constantly (seeds will pop slightly).

In a large bowl, combine canola oil, sugar, cumin, chile powder, salt, cinnamon, and pepper.

Add seeds to bowl, tossing to coat.

Arrange seeds in a single layer on a paper towel-lined baking sheet. 

Cool 10 minutes. 

Nutritional Information:

Serving Size: 2 tablespoons        Serves: 8

Calories                      158

Total Fat                     13g

Saturated Fat              2.3g

Protein                       8.8g

Carbohydrates             4.3g

Fiber                          1.2g

Cholesterol                 0mg

Iron                         4.1mg

Sodium                     67mg

Calcium                     14mg

This meal is really simple and really delicious. Even better, each serving is only about $2!!

Ingredients:

• 2 slices smoked bacon
• 1/2 cup chopped onion
• 2 cups fat-free, lower sodium chicken broth
• 2 cups water
• 1/2 teaspoon kosher salt
• 1.2 teaspoon ground black pepper
• 1 (1-pound) bag frozen black-eyed peas, thawed
• 1 (12-ounce) bunch fresh turnip greens, trimmed and coarsely chopped
• 2 tablespoons pepper vinegar

Directions:

1. In a Dutch oven, cook bacon over medium heat until crisp.
2. Remove bacon from pan using a slotted spoon, reserving drippings in pan. 
3. Crumble bacon. 
4. Add onions to the drippings in the pan.
5. Sauté onions 4 minutes; stirring occasionally.
6. Stir in broth, water, salt, pepper, peas, and turnip greens.
7. Bring ingredients to a boil.
8. Reduce heat, and simmer for 55 minutes or until peas are tender, stirring occasionally and skimming as necessary.
9. Stir in vinegar to mixture. 
10. Ladle mixture into bowls.
11. Top with crumbled bacon.

Nutritional Information:

Serving Size: 1 1/3 cup             Serves: 4 

Calories                             282

Total Fat                           6.3g

Saturated Fat                     1.8g

Protein                            15.7g

Carbohydrates                  43.2g

Fiber                                11.3g

Cholesterol                         8mg

Iron                                3.9mg

Sodium                          593mg

Calcium                          213mg

This recipe will make you feel like you are sitting in a cafe in Paris. The delicious aromas and flavors are sure to tingle your taste buds. 

Ingredients:

• 1 cup light coconut milk
• 1/4 cup sugar
• 1/4 cup fat-free milk
• 3 large eggs
• 1 (12-ounce) loaf French bread, cut into 15 slices
• Cooking spray
• 10 (1/4-inch-thick) slices peeled pineapple
• 1/2 cup flaked sweetened coconut 

Directions:

1. Preheat oven to 200º F. 
2. Place a baking sheet in the oven.
3. In a shallow dish, combine coconut milk, sugar, fat-free milk, and eggs, stirring with a whisk.
4. Working in batches, dip bread in the milk mixture, and let stand for 1 minute on each side. 
5. Heat a large nonstick skillet over medium-high heat, and coat pan with cooking spray.
6. Place 5 coated bread slices on pan, and cook for 2 minutes on each side or until browned.
7. Place on warm pan in oven to keep warm. 
8. Repeat procedure in batches with cooking spray, remaining slices, and milk mixture. 
9. Heat a grill pan over medium-high heat. 
10. Grill pineapple for 2 minutes on each side or until well marked.
11. Chop pineapple.
12. Place 3 slices of French toast on each of 5 plates, and divide the pineapple among the servings.
13. Top with coconut.

Nutritional Information:

Serves: 5            Serving Size: 3 pieces of toast

Calories                       394

Total Fat                    9.1g

Saturated Fat              5.2g

Protein                     11.4g

Carbohydrates           67.8g

Fiber                          3.6g

Cholesterol              108mg

Iron                         3.2mg

Sodium                   523mg

Calcium                     88mg

If you are in the mood for a kick, try this delicious recipe. The spice from the chipotle brilliantly combines with the steak to make a delicious meal. 

Ingredients:

• 1 teaspoon ground chipotle chile pepper 
• 1 teaspoon paprika 
• 1/4 teaspoon salt 
• 1 (1-pound) flank steak, trimmed
• 1 teaspoon olive oil
• 2 tablespoons finely chopped shallots
• 1 garlic clove, finely chopped 
• 1 teaspoon all-purpose flour
• 2/3 cup 1% low-fat milk
• 1/4 cup (1 ounce) crumbled Gorgonzola cheese
• 1 teaspoon butter
• 2 teaspoons chopped fresh flat-leaf parsley 

Directions:

1. Preheat broiler to high. 
2. Combine chipotle chile pepper, paprika, and salt in a small bowl.
3. Sprinkle steak with mixture. 
4. Place on a broiler pan; broil 5 minutes on each side. 
5. Let stand 5 minutes. 
6. Cut thinly across the grain. 
7. Heat oil in a saucepan over medium heat. 
8. Add shallots and garlic to pan; cook 1 minute.
9. Add flour to pan; cook 30 seconds, stirring.
10. Add milk to pan; boil.
11. Cook until mixture is reduced by half.
12. Remove from heat.
13. Stir in cheese,butter, and parsley. 
14. Spoon mixture over steak.

Nutritional Information:

Serves: 4         Serving Size: 3 ounces steak and 3 tablespoons sauce 

Calories                       240

Total Fat                   11.8g

Saturated Fat               5.5g

Protein                      27.9g

Carbohydrates             4.2g

Fiber                          0.5g

Cholesterol                58mg

iron                          2.1mg

Sodium                     353mg

Calcium                     123mg