Food is an important factor for any diet. It’s essential to make choices that are right for you, but also make choices that won’t deter you from your weight-loss goal. Below are some recipes from Chef Walter, which are sure to entice your taste buds, but keep you on track!

Emperor’s Easy Mandarin Tuna Wrap

Ingredients Needed:

  • 1 Pound of fresh tuna-canned or packed tuna can be used. (Albacore preferably)
  • 1 Pound lettuce, cleaned and trimmed
  • 2 Cups cherry tomatoes, halved
  • 1 Cup mandarin oranges
  • 4 12 inch tortillas-flavored or plain


  • 2 Cups plain no-fat or low fat yogurt
  • 3 Tablespoons rice wine vinegar
  • 1 Tablespoons minced ginger, teaspoon of dry would work
  • 1 Tablespoon light soy sauce
  • 1 Tablespoon fresh lime juice
  • 1 Tablespoon lime zest
  • 2 Tablespoon fresh orange juice
  • 1 Tablespoon orange zest
  • 2 Tablespoon light or dark brown sugar
  • 1/2 Teaspoon crushed red pepper (optional)

    Mix ingredients for dressing (can be made the day ahead) and hold cold. Brush lightly with oil or use a spray like Pam. Grill tuna until just firm, turning once, and hold until ready for wrap assembly. To assemble wraps: Place tortilla on flat dry surface. Spread about 2 Tablespoons of dressing on tortilla. Layer in order: 2cups loose fresh spinach, 4 Ounces tuna, ½ Cup tomatoes, ¼ Cup mandarin oranges, drizzle another Tablespoon of dressing across the top. Wrap burrito style. Cut completed wrap on the bias (at an angle) and serve with extra dressing.

    These can be assembled before service. Wrap with plastic wrap and keep chilled. Cut them when you are ready to serve. Put extra dressing in tight seal container and keep cold until ready to serve. Serves 4

    Crustless Healthy Pumpkin Pie

    Ingredients Needed:

  • 1 15 oz can pumpkin
  • 1 12 oz can evaporated skim milk
  • Egg substitute to equal 3 eggs
  • 3/4 cup Splenda
  • 1 1/2 tsp pumpkin pie spice
  • 1/2 cup reduced fat graham cracker crumbs
  • 1/2 cup whipped topping

    Combine the pumpkin, milk, egg substitute and Splenda and beat until smooth. Add the pumpkin pie spice and graham cracker crumbs and mix thoroughly. Pour into a 9" pie plate which has been sprayed with cooking oil spray. Bake at 325 deg about 50 to 55 minutes or until a knife inserted near the center comes out clean. Cool completely before serving. Dollop with a TBSP whipped topping and sprinkle with a little nutmeg is you wish.

    Curried Pork and Sweet Potato Stew

    Ingredients Needed:

  • Cooking spray
  • 3/4 to 1 pound lean boneless top loin pork roast, all visible fat discarded, cut into 1-inch cubes
  • 1 medium onion, chopped
  • 4 medium garlic cloves, minced
  • 2 medium sweet potatoes (10 to 13 ounces each), peeled and cut into
  • 1-inch cubes
  • 3 medium carrots, cut crosswise into 1/4-inch slices
  • 1 large parsnip, peeled and cut crosswise into 1/4-inch slices
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 14.5-ounce can fat-free, low-sodium chicken broth
  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • 2 tablespoons snipped fresh cilantro

    Lightly spray a Dutch oven with cooking spray. Cook the pork, onion, and garlic over medium-high heat for 5 minutes, or until the pork is lightly browned, stirring occasionally. Stir in the sweet potatoes, carrots, and parsnip. Sprinkle with the curry powder, cumin, salt, and pepper. Pour in the broth and stir. Increase the heat to high, cover, and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the vegetables are tender. Put the cornstarch in a cup. Add the water, stirring to dissolve. Stir into the stew. Stir in the cilantro. Increase the heat to medium. Cook for 5 minutes, or until boiling and slightly thickened, stirring frequently.

    This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Look for Healthy Soul Food Recipes at grocery-store checkouts nationwide throughout the month of May, or while supplies last, and online at

    Low Fat Hamburger Milk Gravy Skillet

    Ingredients Needed:

  • 8 oz ground 90% lean turkey or 93/7 beef
  • 3 cups (15 ounces) shredded loose-packed frozen potatoes
  • 1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
  • 3 TBSP all-purpose flour
  • 2 cups skim milk
  • 1 tsp dried parsley flakes
  • 1/8 tsp black pepper

    In a large skillet sprayed with cooking oil spray, brown meat and potatoes. Stir in mushrooms. In a covered jar, combine flour and skim milk. Shake well to blend. Pour milk mixture over meat mixture. Add parsley flakes and black pepper. Mix gently to combine. Continue cooking for 6 to 8 minutes or until mixture thickens, stirring often.

    Berries with Lemon Cream

    Ingredients Needed:

  • 4 ounces reduced-fat cream cheese (Neufchatel)
  • 3/4 cup low-fat lemon yogurt
  • 1 tsp honey
  • 2 tsp freshly grated lemon zest
  • 2 cups fresh berries (blueberries are great, strawberries are super, raspberries are ok)

    Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest. Layer the lemon cream and berries in dessert dishes or wineglasses. If not serving immediately, cover and refrigerate for up to 8 hours.

    Whole Wheat Pasta Salad with Roasted Garlic and Balsamic Vinaigrette

    Ingredients Needed:

  • 1 pound dry whole-wheat pasta
  • 1 cup sliced ripe black olives
  • 1 pint of cherry tomatoes, halved
  • 2-cup broccoli florets, small
  • 1/2 green pepper, julienne
  • 1/2 red pepper, julienne
  • 1/2 yellow pepper, julienne
  • 1/2 red onion, julienne
  • 3 green onions cut on the bias, thin
  • 1-cup fat free feta cheese


  • 2 cups olive oil
  • 1 cup balsamic vinegar
  • 4 cloves roasted garlic, mashed
  • 2 TBSP fresh minced parsley
  • 2 TBSP fresh minced oregano
  • 2 TBSP fresh minced basil
  • 2 TBSP fresh minced thyme
  • 1 TBSP honey
  • Salt and pepper to taste

    Cook pasta according to package, drain and run under cool water until no longer hot, allow to drain completely. In a mixing bowl add balsamic, garlic, honey and herbs. Let set for a minute to allow ingredients to bloom. Incorporate oil slowly, mixing with a wire whisk. Hold for later use. If you like you vinaigrette thicker, do all of the above in a blender or food processor.

    Combine pasta, olives, tomatoes, peppers, onions and feta in a large bowl add vinaigrette a small amount at a time (1/4 cup) until you get the desired taste. Some will like more than others.

    The Vinaigrette is also a great marinade for chicken, beef, pork and fish. Be careful when marinating fish or seafood, as the vinegar in the vinaigrette will cook the fish. I recommend no more than an hour for fish or seafood and 2-4 hours for the other meats.

    Vinaigrette yields about 3 ½ cups
    Serves 4-6

    Turkey Meatballs

    Ingredients Needed:

  • 1 pound ground turkey
  • 2 to 3 medium carrots (6 ounces), peeled and finely grated (about 2/3 cup)
  • 1 large omega-3 egg
  • 1/2 cup quick-cooking or old-fashioned oats
  • 1/2 cup grated Parmesan cheese
  • 2 TBSP ground flaxseed
  • 1 TBSP garlic powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 bag fresh cranberries
  • 1 cup Splenda
  • 1 cup orange juice
  • 1 (12 ounce) bottle chili sauce

    Preheat the oven to 400̊F. Spray a large baking sheet with non-stick cooking spray and set aside. Combine the turkey, carrots, egg, oats, Parmesan cheese, flaxseed, garlic powder, salt and pepper in a large bowl and mix until ingredients are just combined. Shape the meat mixture into twenty-four 1 ½-inch balls. Place them on the baking sheet and cook until lightly browned, 10 minutes. Combine cranberries, Splenda, and orange juice in a large saucepan. Cook over medium heat, whisking occasionally, until the cranberry mixture is reduced by half, then add chili sauce.
    When the meatballs come out of the oven, add them to the sauce, reduce the heat and simmer, covered, about 20 minutes. Place in chafing dish or slow cooker to keep warm. Tip: To spice it up even more, add a teaspoon of cumin and a 1/4 teaspoon of cayenne to the sauce while it is cooking.

    Yield: 24 Meatballs

    Apple Chicken Salad

    Ingredients Needed:

  • 1/2 cup fat-free yogurt
  • 1/4 cup orange juice
  • 1/2 cup apple jelly, melted
  • 1/4 tsp salt (optional)
  • 1 TBSP lemon juice
  • 3 cups cooked chicken, diced
  • 2 cups finely sliced celery
  • 3 red apples, unpeeled and diced
  • 1/2 cup coarsely chopped pecans

    In a large bowl, mix yogurt, orange juice, melted apple jelly and lemon juice. Add chicken. Celery and apples. Toss gently to coat all pieces. Season with salt and chill until ready to serve. Sprinkle with pecans and serve on a bed of romaine lettuce.

    Gluten Free Banana Pudding

    Ingredients Needed:

  • 3/4 cup sugar or sugar substitute
  • 2 TBSP flour (gluten-free)
  • 1/4 tsp salt
  • 2 cups fat free milk
  • 3 egg whites
  • 1 tsp vanilla extract
  • 2 pkg Enjoy Life gluten-free soft baked gingerbread spice cookies, split in half
  • 6 ripe bananas, sliced

    Combine 1/2 C sugar, flour and salt in top of double boiler; stir in milk. Cook over boiling water, stirring constantly until thickened. Cook, uncovered, 15 minutes more, stirring occasionally. Beat egg yolks; gradually stir in hot mixture. Return to double boiler; cook 5 minutes, stirring constantly. Remove from heat; add vanilla. Line bottom of a 1 1/2-quart casserole with gingerbread cookies; top with a layer of sliced bananas and custard, ending with custard on the top. Beat egg whites, stiff, but not dry; gradually add remaining 1/4 C sugar and beat until mixture forms stiff peaks. Pile on top of pudding in casserole. Bake in preheated hot over at 425 deg for 5 minutes, or until delicately browned. Serve warm or chilled. Makes 6 (2/3 C) servings.

    Looking for more great recipes? Check out the links below to find other tasty recipes to help you in your weight-loss journey.

  • Weight Management Recipes from the Mayo Clinic
  • Weight-Loss Recipes from Reader's Digest
  • Nutrition and Recipes from Prevention

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