Daily Independent (Ashland, KY)

May 8, 2012

Light and delicious can co-exist in the right recipes

Lee Ward
The Independent

ASHLAND — Residents at Morning Pointe Assisted Living hit the kitchen recently, making hot pretzels to snack on.

They thawed frozen pizza dough, pulled off pieces, rolled them into “snakes” or another shape, brushed them with an egg glaze and sprinkled them with coarse salt before baking.

If you’ve never eaten a hot pretzel right out of the oven, give this a try. It couldn’t be easier.


The book “Eating Light, Done Right” by Tania N. Boughton provides realistic recipes that are healthy and taste good.

Boughton spends a good deal of the book sharing her struggle with her weight, which went up and down depending on her emotional state and she discusses society’s obsession with weight and why most everyday people shouldn’t compare themselves to the celebrities they admire, especially when it comes to fitness.

“We are not on an even playing field with celebrities, and while it’s fine to want to emulate them, don’t let it become an unhealthy obsession. ... Stop comparing yourself to others!” she writes.

Boughton also advises readers to tackle weight loss in increments of 10 pounds and be patient about the speed of weight loss.

Meanwhile, here are a few of the delicious recipes she shares, for breakfast, lunch and dinner.


3 egg whites (or 2 egg whites and 1 egg, depending on taste preference)

¼ cup canned black beans, drained and rinsed

2 tablespoons hot salsa

2 tablespoons reduced-fat cheddar cheese

Sea salt

Cracked black pepper

1 whole grain tortilla

Coat nonstick skillet with fat-free cooking spray and place on medium heat.

Scramble all ingredients together, adding salt and pepper to taste.

Warm the whole grain tortilla and fill with the spicy scramble or serve on the side.

Serves 1, but feel free to multiply recipe as needed for more servings.


4 pieces whole grain bread

2 cups sliced mushrooms

1/3 cup chopped red bell pepper

1/3 cup minced red onion

5 slices lean ham

(sliced thin for sandwiches is best)

4 cups baby spinach

Toast whole grain bread and lightly spray bottom of a small baking dish with

nonstick cooking spray. Place the four slices of toasted bread on the bottom of the baking dish.

Lightly spray a large skillet with nonstick cooking spray and add the mushrooms, pepper and minced red onion and sauté for 5 minutes.

Add the baby spinach and lean ham and sauté for 1 minute.

In a bowl, combine the egg whites and skim milk and stir until well blended. Pour over bread and top with sautéed veggies and ham.

Sprinkle the three tablespoons of reduced-fat Parmesan over the top of the veggies and season with salt and pepper to taste.

Bake at 450 degrees for about 15 minutes or until egg is fully cooked. Serve hot and enjoy!

Serves 6 to 8.



1 pound ground white meat chicken

1 10-12-ounce bag shredded carrots

5 scallions, thinly sliced

1/3 cup light teriyaki sauce (I prefer Kikkoman)

1 head iceberg lettuce

Separate lettuce leaves and set aside. In a large skillet coated with fat-free cooking spray, add ground chicken, breaking up with a spatula, and cook until browned.

Stir in carrots, scallions, and 1/3 cup of water, lower heat to medium low, and cover.

Cook until water is absorbed and veggies are soft, usually 3-4 minutes.

Stir in the teriyaki sauce and cook until heated through. Divide mixture among lettuce leaves and serve hot!

Serves 2 to 4.


4-6 ounces cooked chicken breast

(I take a short cut and buy it pre-packaged)

3 cups chopped romaine

½ cup chopped green bell pepper

¼ cup chopped cucumber

5-6 halved cherry tomatoes

3 sliced radishes

1 celery stalk, chopped

Sprinkling of low fat Feta

Black or green olives for garnish

Toasted whole wheat pita or

crackers (I like Wasa crackers)


¼ cup nonfat Greek yogurt

¼ cup reduced-fat feta, crumbled 1

½ teaspoons red wine vinegar

¼ teaspoon dried dill

Prepare and combine all salad ingredients, mixing thoroughly.

Combine all dressing ingredients in a salad dressing shaker, toss with salad, and coat thoroughly.

Serve with toasted pita or crackers and garnish with 2-3 olives.




4 tablespoons plain low-fat yogurt

1 1/2 tablespoons paprika

1 1/2 teaspoons ground cumin

1 1/2 teaspoons ground coriander

1/2 teaspoons ground red pepper

(a.k.a. cayenne)

1 clove garlic

5 teaspoons grated peeled

fresh ginger

Kosher salt

4 medium (about 2 pounds) chicken

breast halves, skinless of course,

pierced on both sides with a fork

2 firm-ripe mangoes

1 tablespoon light brown sugar

1 tablespoon cider vinegar

1 small green onion, thinly sliced

1 package Basmati rice, prepared as

directed on box

Or fresh steamed veggies

In a small bowl, mix yogurt, paprika, cumin, coriander, red pepper, garlic, 4 teaspoons ginger, and 1/2 teaspoon salt until well blended. Pour yogurt marinade into large plastic bag and add chicken, turning to coat. Seal bag, pressing out excess air. Place bag on plate and refrigerate chicken at least 1 hour or up to 4 hours.

Prepare outdoor grill for covered medium heat. Peel mangos and cut lengthwise; slice from each side

of long flat seed as close to the seed as possible. Cut away remaining flesh from around the seed in as few pieces as possible. Place mango pieces on hot grill rack and cook about 6 to 8 minutes or until lightly charred and tender, turning over halfway through grilling. Transfer mangos to cutting board and set aside until cool enough to handle.

Chop grilled mangos and place in medium bowl. Add sugar, vinegar, green onion, 1/4 teaspoon salt, and remaining 1 teaspoon ginger; stir to combine. (Makes about 2 cups chutney.)

Remove chicken from marinade; discard unused marinade. Place chicken on hot grill rack. Cover grill and cook chicken 20 to 25 minutes, turning once until juices run clear. Slice into the thickest part of the breast if needed to ensure it’s cooked through.

Place chicken on platter and serve with mango chutney and prepared Basmati rice.

Serve hot and enjoy.

Serves 4.


1 box rice noodles

1 12-ounce package firm tofu (I

prefer the reduced-fat version if I

can find it)

3 tablespoons rice vinegar

3 tablespoons orange juice

Mix honey, Dijon mustard, lemon juice, and olive oil in a bowl.

Toss baby greens, shrimp, tomatoes, and avocado, then combine the two mixtures, coating thoroughly.

Fold mixture into a whole wheat tortilla and fold over to “wrap.”

Serves 2 to 5.


While I don’t claim to be an expert cook, I do like to cook and love to eat. Readers are encouraged to send questions about food and cooking; I’ll try to find the answers. Also, if you’re looking for a specific recipe, send your request, or if you can offer a recipe to someone looking for something specific, please send e-mail to lward@dailyindependent.com.