This healthy Lemongrass Chicken recipe infuses tender chicken with the bright, citrusy notes of lemongrass, garlic, and a hint of spice. Perfect for a low-calorie, low-carb, low-cholesterol, and high-protein meal, it's a delicious and easy way to enjoy Asian flavors. Creative Cooking for the Health Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Carbohydrate | Low-Cholesterol | High-Protein Healthy Lemongrass Chicken Recipe This recipe is appropriate for low-calorie, low-cholesterol, low-carbohydrate, and high-protein diet regimens. It is delicious and easy to make with a stovetop skillet and/or a wok. Check the nutritional information below. There is also an option to further reduce the sugar if you are diabetic. Ingredients: 2 tbsp Asian fish sauce 3 garlic cloves, crushed 1 tbsp mild curry powder 0.5 tsp kosher salt 2 tbsp plus 1.5 tsp sugar 1.5 lb skinless, boneless chicken thighs, cut into 1.5-in. pieces (or leave on bone 1.5 – 2 lb., remove skin after partially cooked) 3 tbsp water 3 tbsp canola oil 2 fresh lemongrass stalks, tender inner white bulbs only, minced 1 large shallot, thinly sliced 3 serrano chiles, seeded and minced 5 cilantro sprigs Steamed brown jasmine rice, for serving Directions: In a bowl, combine the fish sauce, garlic, curry powder, salt, and 1.5 tsp sugar. Add the chicken to coat. In a small skillet, mix the remaining 2 tbsp sugar with 1 tbsp water and cook over high heat, stirring until the sugar is dissolved. Cook without stirring until a deep-amber caramel forms (2-3 min). Remove from heat, and stir in the remaining 2 tbsp water. Transfer to a very small, heatproof bowl. Heat a wok over high heat. Add the oil, and heat until shimmering. Add the lemon¬grass, shallot, and chiles, and stir-fry until fragrant (~ 1 min). Add chicken and caramel, and stir-fry over moderate heat until the chicken is cooked through and the sauce is slightly thickened (~8 min). Transfer to a bowl, and top with the cilantro. Serve with rice. Nutritional Information Servings: 4 Amount per serving (not including rice): Calories: 339 Total fat: 16.9g Saturated fat: 3.1 g Cholesterol: 99mg Sodium: 1,165 mg Total carbohydrate: 3.8g Dietary fiber: 0.9g Total sugars: 0.4g Protein: 41.7g Editor’s note: If you are diabetic, you can decrease amount of sugar used. Healthy Lemongrass Recipe Author: Justin Gillette Medically Reviewed by FibonacciMD editors. #FibonacciRECIPES

A Classic French Butter Sauce Made Lighter: Healthy Beurre Blanc Sauce recipe! This low-calorie and low-carbohydrate French butter sauce is perfect for enhancing the flavor of fish and vegetables. A simple stovetop recipe for a gourmet touch. Creative Cooking for the Health Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Carbohydrate Beurre Blanc Sauce over sautéed Salmon and Steamed Broccoli Healthy Beurre Blanc Sauce Recipe This recipe is appropriate for a low calorie, low-carbohydrate diet regimen. It is delicious and easy to make with a stovetop skillet. If added to steamed vegetables it can be used for a lactovegetarian diet too. If added to fish as pictured above, it is perfect for pescatarians. See below for additional nutritional information. Serves 4 Ingredients: 1-2 shallots, chopped fine 8 oz white wine 2 oz lemon juice 1 tbsp heavy cream 4 tbsp cold unsalted butter, cubed Salt and white pepper, to taste Directions: Combine shallots, white wine, and lemon juice in a saucepan over high heat and reduce to 2 tablespoons. Add the cream to the reduction. Once the liquid bubbles, reduce the heat to low. Add the butter, one cube at a time, whisking first on the heat and then off the heat. Continue whisking until the mixture is fully emulsified and reaches a rich sauce consistency. Season with salt and white pepper. Nutritional Information Nutrition Facts: Servings: 4 Per serving: Calories; 172 Total fat: 13 g Saturated fat: 8.3 g Trans fat: 0 g Cholesterol: 36 mg Sodium: 10 mg Potassium: 113 mg Total carbohydrates: 3.6 g Dietary fiber: 0.1 g Sugars: 0.8 g Protein: 0.6 g Editor's comments: Appropriate for low-carbohydrate and lactovegetarian diet regimens. Author and Chef: Justin Gillette #FibonacciRECIPES

This simple Lemon Dill Flounder recipe delivers a delicate and zesty flavor, making it an excellent choice for a low-calorie, low-carb, low-cholesterol, and high-protein diet. Creative Cooking for the Health Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Carbohydrate | Low-Cholesterol | High-Protein Lemon dill flounder with asparagus, tomato and part-skim mozzarella with balsamic vinegar drizzle and Caesar salad Healthy Flounder Recipe This lemon dill flounder recipe is appropriate for low calorie, high protein, low carbohydrate and low cholesterol diet regimens. Change the Caesar salad to a garden salad and the meal would then be appropriate for lacto-pescatarians and relatively low in fat. Ingredients: 3 tbsp butter 0.25 tsp dill weed 1 tbsp lemon juice 0.25 tsp salt 1 green onion, thinly sliced 1 lb filet of flounder Directions: Heat butter in a skillet over medium low heat. Add dill weed, lemon juice, salt, and green onion. Stir occasionally. When butter is hot, add flounder cover and cook for about 10 minutes, basting occasionally with butter mixture in skillet. When done, serve with accompanying sides rice or roasted potatoes with vegetables. Nutritional Information Servings: 4 Nutrition Facts Per serving: Calories: 199 Total fat: 12.7 g Saturated fat: 5.5 g Trans fat: 0 g Cholesterol: 88 mg Sodium: 315 mg Potassium: 20 mg Total carbohydrates: 0.4 g Dietary fiber: 0.1 g Sugars: 0.2 g Protein: 21.2 g Chef and Author: Justin Gillette Medically Reviewed by FibonacciMD editors. #FibonacciRECIPES

Simple and Delicious Way to Enjoy a Nutritious Spring Asparagus Creative Cooking for the Health Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Carbohydrate | Low-Fat | High-Fiber Healthy Grilled Asparagus This grilled asparagus recipe is appropriate for low calorie, high fiber, low fat, and low cholesterol diet regimens. This vegetable is also, obviously vegan and vegetarian. Asparagus is a spring vegetable with lots of health benefits. It is a rich source of folate, antioxidants, B-complex vitamins, vitamin K, copper, iron, and it provides some dietary fiber, and much more. Ingredients: 1 lb fresh asparagus, trimmed 0.125 tsp ground black pepper 0.125 tsp salt 1 tbsp olive oil Directions: Preheat oven to 450° F. Place asparagus in a 2-quart baking dish. Sprinkle with salt and pepper. Drizzle with olive oil, tossing lightly to coat. Roast, uncovered, about 15 minutes or until crisp-tender, lightly tossing twice during roasting. Transfer asparagus to a warm serving platter. Nutritional Information Servings: 4 Per serving: Calories: 53 Total fat: 3.6 g Saturated fat: 0.6 g Trans fat: 0 g Cholesterol: 0 mg Sodium: 76 mg Potassium: 230 mg Total carbohydrates: 4.5 g Dietary fiber: 2.4 g Sugars: 2.1 g Protein: 2.5 g Chef and Author: Justin Gillette Medically Reviewed by FibonacciMD editors. This vegetable recipe compliments any bbq meal along with our turkey burger recipe and our mango and tomato salad .

This healthy turkey burger recipe is packed with finely chopped vegetables and herbs for extra flavor and moisture. Creative Cooking for the Health Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Carbohydrate | Low-Cholesterol | High-Protein Healthy Turkey Burger Recipe This turkey burger recipe is appropriate for low calorie, high protein, low carbohydrate and low cholesterol diet regimens. Ingredients: 1.5 cups onion, finely chopped 1 tbsp garlic, minced 1 tsp olive oil 1 medium carrot, cut into 0.125-in. dice 0.75 lb shiitake mushrooms, sliced 1 tsp salt 0.5 tsp ground black pepper 1.5 tsp Worcestershire sauce 0.33 cup thyme, finely chopped 0.33 cup basil, chopped 1 cup fine fresh bread crumbs (from 2 slices firm white sandwich bread) 1.25 ground turkey (mix of dark and light meat) 2 tbsp ketchup Preparation: Preheat oven to 400°F. Directions: Cook onion and garlic in oil in a 12-in. nonstick skillet over moderate heat, stirring until onion is softened (about 2 min). Add carrot and continue stirring until softened (about 3 min). Add mushrooms, 0.5 tsp salt, and 0.25 tsp pepper and cook, stirring occasionally, until liquid mushrooms give off is evaporated and mushrooms are very tender (about 10-15 min). Stir in Worcestershire sauce, thyme, and basil. Transfer vegetables to a large bowl and cool. Stir together bread crumbs and a minimal amount of milk or water in a small bowl and let stand 5 minutes. Add to vegetables. Add turkey and remaining 0.5 tsp salt and 0.25 tsp pepper to vegetable mixture, and mix well with hands. (Mixture will be very moist.) Form into patties and place in a lightly oiled metal baking pan; brush evenly with 2 tbsp ketchup. Broil or bake in oven until thoroughly cooked. Nutritional Information Servings: 5 Nutrition Facts Per serving: Calories: 364 Total fat: 15.4 g Saturated fat: 2.5 g Trans fat: 0 g Cholesterol: 115 mg Sodium: 691 mg Total carbohydrates: 9.3 g Dietary fiber: 3.4 g Sugars: 2.8 g Protein: 35.4 g Chef and Author: Justin Gillette Medically Reviewed by FibonacciMD editors. #FibonacciRECIPES Try pairing this turkey burger our grilled asparagus and mango & tomato salad recipes.

Creative Cooking for the Health Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Sugar | Low-Cholesterol | High-Fiber Healthy Summer Salad This mango and tomato salad recipe is appropriate for low-calorie, high-fiber, low-cholesterol, vegan diet regimens. TIP: For low-fat regimens, use less olive oil. Ingredients: 2 plum tomatoes, diced 2 ripe mangoes, diced 1 tbsp olive oil 1 tbsp red-wine vinegar Sea salt Black pepper, freshly ground 1 tsp fresh basil, thinly sliced Directions: Combine tomatoes and mangoes in a bowl. Add olive oil and red-wine vinegar and toss. Season with sea salt and freshly ground pepper. Garnish with basil. Nutritional Information Servings: 2-4 Nutrition Facts Per serving: Total calories: 265 Total fat: 14.7 g Trans fat: 0 g Cholesterol: 0 mg Total carbohydrates: 34 g Dietary fiber: 8 g Chef and Author: Carrie Drazin Medically Reviewed by FibonacciMD editors. This recipe compliments any bbq meal along with our grilled asparagus recipe .

Healthy Strawberry Spinach Salad recipe! This low-calorie and low-cholesterol salad features fresh spinach, sweet strawberries, and crunchy candied pecans with a light dressing. A perfect lunch or side dish! Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Cholesterol Healthy Strawberry Spinach Salad This recipe is perfect for lunch or served with dinner and appropriate for low-calorie, low-cholesterol, and ovo-vegetarian diet regimens. Ingredients: 10 oz fresh spinach 1 qt fresh strawberries, cleaned and sliced 0.5 cup candied pecans 1/3 cup mayonnaise 0.25 cup sugar 3 tbsp apple-cider vinegar Kosher salt and freshly-ground black pepper, to taste Directions: Place spinach, strawberries, and pecans in a large salad bowl. Whisk together remaining ingredients. Pour over salad. Toss well. Nutritional Information Servings: 4 Nutrition Facts Per serving Calories: 221 Total fat: 16g Saturated fat: 1.5 g Trans fat: 0 g Cholesterol: 7 mg Sodium: 267 mg Potassium: 637 mg Total carbohydrates: 32 g Dietary fiber: 5.2 g Sugars: 22.0 g Protein: 3.8 g Chef and Author : Justin Gillette Medically Reviewed by FibonacciMD editors. Editor's comment: Although this is already a low-calorie, low cholesterol recipe, using low-fat mayonnaise would turn this into a low-fat recipe too.

Healthy Watermelon Arugula Salad recipe! This low-calorie, low-cholesterol, and lacto-vegetarian salad features sweet watermelon, peppery arugula, and feta cheese with a zesty lemon vinaigrette. A perfect light and refreshing meal! Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Cholesterol | Lacto-Vegetarian Healthy Watermelon Arugula Salad This recipe is perfect for lunch or served with dinner and is appropriate for low-calorie, low-cholesterol, and lacto-vegetarian diet regimens. Shave off a little of the olive oil and this recipe would qualify as a low-fat recipe too. Ingredients: 1 tbsp fresh lemon juice 1 tbsp red-wine vinegar 0.5 tsp salt 2 tbsp extra-virgin olive oil 3 cups cubed (0.5-in) seeded watermelon 6 cups baby arugula 0.3 cup crumbled feta cheese Coarsely ground black pepper to taste Directions: Whisk together lemon juice, vinegar, and salt in a large bowl. Add oil in a slow stream, whisking until ingredients are suspended. Add watermelon and arugula, and toss to coat. Sprinkle with cheese and pepper and serve immediately. Nutritional Information Servings: 4 Nutrition Facts Per serving Calories: 165 Total fat: 10 g Saturated fat: 2.9 g Trans fat: 0 g Cholesterol: 11 mg Sodium: 443 mg Potassium: 216 mg Total carbohydrates: 17.9 g Dietary fiber: 1.7 g Sugars: 15.6 g Protein: 3.5 g Chef and Author : Justin Gillette Medically Reviewed by FibonacciMD editors. Editor's comment: Appropriate for lacto-vegetarians.

Packed with lean protein, heart-healthy fats, and fresh ingredients, these Avocado Club Egg Rolls are a wholesome twist on a classic favorite.  Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Cholesterol | High-Protein Healthy Avocado Club Egg Rolls This recipe is perfect for lunch or served with dinner and is appropriate for low-calorie, low-cholesterol, and high protein diet regimens. For a lower calorie version, these eggrolls can be baked at 400 degrees for 15 minutes, turning once. This will reduce the calories to 175 calories per eggroll. Ingredients: 8 egg roll wrappers (6-in. square) 8 oz grilled chicken breast, diced into bite-sized pieces 2 large Roma tomatoes, seeded and diced 2 strips turkey bacon, cooked and chopped 2 oz Monterey jack cheese, grated 2 medium ripe avocado, peeled, pitted, and sliced 2 tbsp cold water parsley, as garnish Directions: Place an egg roll wrapper on a flat, dry surface. Spread a horizontal row of chicken, tomatoes, bacon, and cheese on the wrapper. Place 1/8 of the avocado slices on the roll, on top of the cheese. Lightly brush water on each of the four sides of the wrapper (this will act as the glue). Fold bottom corner up, then fold right and left side corners in to enclose filling (making an envelop style shape). Press filling snuggly down in using your fingertips then tightly roll and wrap egg roll. Repeat with remaining wraps and filling. Heat the oil to 375oF in skillet. Fry the egg rolls in oil a few at a time until golden brown, turning to brown all sides (2-3 minutes). Remove with tongs and drain completely on paper towels. Cut each egg roll in half diagonally and garnish with a sprig of parsley. Nutritional Information Servings: 8 Nutrition Facts Per serving Calories: 235 Total fat: 14 g Saturated fat: 3 g Monounsaturated Fat 7 g Cholesterol: 34 mg Sodium: 160 mg Potassium: 320 mg Total carbohydrate: 16 g Dietary fiber: 3 g Protein: 14 g Chef and Author : Chef Justin Gillette and Nutritionist Mary Grosvenor Medically Reviewed by FibonacciMD editors. Editor's comment: Alter ingredients to make appropriate for a particular diet regimen.

Healthy and flavorful Turmeric Chicken recipe. This low-calorie, low-fat, high-protein dish features aromatic Indian spices and the powerful antioxidant, turmeric. Low-Calorie | Low-Cholesterol | Low-Fat | High Protein Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Healthy Turmeric Chicken The name and color of this dish come from turmeric, a spice known for its antioxidant and anti-inflammatory properties. Enjoy the color, flavor, and health benefits of this Indian-inspired dish. Ingredients: ½ cup fresh cilantro, compress into cup 1 medium onion, chopped 3 cloves garlic 1 tsp fresh ginger 1½ Tbsp canola oil 1 tsp turmeric 1½ curry 1½ tsp salt ½ tsp chili powder 2 cups plain nonfat yogurt 6 plum tomatoes, chopped 3 large chicken breasts, cut in bite size pieces 3 cups cooked brown rice. Directions: Blend the cilantro, onion, garlic, and ginger in a food processor until it forms a paste. Heat oil in a large fry pan and add cilantro mix. Cook over medium het until most of the liquid has bubbled away. Stir frequently. Add the turmeric, curry, salt, and chili powder, lower heat and continue to stir until it forms a dryish paste. Add the yogurt, tomatoes, and chicken. Stir and simmer until chicken is cooked and liquid decreases. This should take about 20 minutes. Add salt and black pepper to taste. Serve over brown rice. Add a spinach salad to increase the anti-inflammatory benefits Nutritional Information Serving Size: for 6 servings over ½ cup of brown rice. Calories 351, Total Fat 8g, Saturated Fat 1.3g, Cholesterol 100mg, Total Carbohydrate 36g, Dietary fiber 3.5g, Protein 38g, Potassium 916 mg. Chef and Author : Lori A Smolin, PhD Medically Reviewed by FibonacciMD editors. Read about turmeric in “ Turmeric- a remedy for conditions related to inflammation? ”

Delicious and healthy tomato bruschetta recipe! This low-calorie, low-cholesterol appetizer features fresh Roma tomatoes, sun-dried tomatoes, garlic, and basil on toasted baguette slices topped with mozzarella. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES | Culinary Medicine Low-Calorie | Low-Cholesterol Healthy Tomato Bruschetta This bruschetta recipe is appropriate for low-calorie, low-cholesterol, lactovegetarian diet regimens. Ingredients: 6 Roma (plum) tomatoes, chopped 0.5 cup sun-dried tomatoes, packed in oil 3 cloves garlic,minced 0.25 cup red onion, diced 0.25 cup olive oil 2 tbsp balsamic vinegar 0.25 cup fresh basil, stems removed 0.25 tsp salt 0.25 tsp ground black pepper 1 French baguette 2 cups shredded mozzarella cheese Directions: Preheat the oven on broiler setting. In a large bowl, combine the Roma tomatoes, sun-dried tomatoes, red onion, garlic, olive oil, vinegar, basil, salt, and pepper. Allow the mixture to sit for 10 minutes. Cut the baguette into 0.75-in. slices. On a baking sheet, arrange the baguette slices in a single layer. Broil for 1-2 minutes, until slightly brown. Divide the tomato mixture evenly over the baguette slices. Top the slices with mozzarella cheese. Broil for 5 minutes, or until the cheese is melted. Nutritional Information Servings: slice Calories: 135, Total fat: 9.7 g, Saturated fat: 1.8 g, Cholesterol: 3 mg, Sodium: 192 mg, Total carbohydrate: 10.5 g, Dietary fiber: 1.4 g, Total sugars: 2.8 g, Protein: 3.3 g Chef and Author : Medically Reviewed by FibonacciMD editors.

A Health Conscious Recipe / Guide for Leftovers The average American discards about 20 pounds of food each month Up to 40% of food in the US and a third of food produced around the world is never eaten. This food waste has an impact on the environment as well as on your grocery bill and your nutrient intake. Creative Cooking for the Health-Conscious Gourmet FibonacciRECIPES  | Culinary Medicine   Low-Calorie | Low-Fat | Low-Cholesterol Healthy Leftover Bowl Recipe This quick healthy meal uses up leftovers you have in your refrigerator and includes almost all of the food groups. While it calls for beef and chili powder to make a Mexican themed bowl, you can substitute chicken, turkey, ground beef, or a plant-based meat alternative and change the vegetables and flavoring to fit your leftovers (See Notes below).  Ingredients: 3/4 cup cooked rice  3 oz cooked, beef 3 Tbsp Italian dressing 1 tsp chili powder ½ cup black beans  ½ cup diced tomatoes ¼ of an avocado 2 Tbsp each of corn, onions, green peppers  ½ oz cheese  2 Tbsp salsa Cilantro for garnish   Directions: These instructions are for a microwave, but if you use an oven, preheat to 300°F, use an oven-proof bowl, cover, and heat for 20 minutes. Mix salad dressing and chili powder in a bowl with the meat. Marinate for 30 minutes to an hour in the refrigerator. Spray a microwave-safe bowl with cooking spray.  Shred, slice, or dice the meat into bite size pieces. Discard the marinade. Add rice and marinated meat to the bowl. Cover and heat for 1 minute in microwave. Stir and add in the beans and corn. Microwave for another minute or until hot. Top with any additional veggies along with the cheese, and salsa NOTES:  Create your own bowl recipe by using different combinations of starches, protein foods, vegetables, fruits, dairy, and flavorings such as those suggested below. If cooking for a group, heat the starches and proteins in separate bowls. Reheat meat slowly on low heat with a small amount of broth or water to keep it from drying out. Offer a variety of toppings including cold vegetables, fruits, yogurt, sauces, gravies, and salad dressings. Everyone can choose their own combinations. Choose the starch:  Use any grain or starchy vegetable such as leftover noodles, pasta, quinoa, rice, or potatoes.  For more fiber, choose a whole grain like brown rice. Make a lower calorie room temperature bowl using lettuce or spinach instead of a grain. Add some protein:  Cooked turkey, beef, chicken, fish, tofu, garbanzo beans, or a plant-based meat alternative Color with vegetables:  Spinach, broccoli, zucchini, carrots, peppers, tomatoes, corn, zucchini, avocados, or whatever vegetables you have available. Dash in some dairy: Cheese, yogurt  Sweeten with fruit:  Add cut up apples, oranges, grapes, or berries or serve them on the side. Flavor it: Mix in a sauce, gravy, salsa, Asian dressing, or a spice mix like taco seasoning.  Nutritional Information: Serves 1 575 Calories, 7g saturated fat, 70 g carb, 11g fiber, 45 grams protein, 750 mg sodium, 960 mg potassium  Chef and Author : Mary B Grosvenor, MS,RD and Lori A Smolin,PhD Medically Reviewed by FibonacciMD editors. Download the Leftover Bowl Recipe PDF Check out this great article " Food Waste: Be part of the solution "