6 celery ribs
4 T. fresh lime juice
4 T. seasoned rice vinegar
1 tsp. ginger root
6 Asian Pears, sliced 1/4-inch thick
3 scallions, thinly sliced on diagonal
1/4 C. Cilantro leaves
1/2 tsp. Fresno chili or Jalapeno chili, finely chopped
Whisk together juice, vinegar, and ginger and stir in celery and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.
Yield: 6 servings
Calories: 67
Fat: 0g
Fiber: 1g
2 garlic cloves
2 T. fresh lemon juice
5 T. double / heavy cream
1 T. olive oil
1/2 tsp. Dijon mustard
Salt and pepper, to taste
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Boil the garlic in 2 inches water in a small saucepan for 15 minutes, or until it is tender, and drain it.In a bowl mash the garlic to a paste and whisk in the cream, the mustard, the lemon juice, and salt and pepper to taste Whisk until the mixture is slightly thickened. Add the oil, drop by drop, whisking, and whisk the vinaigrette until it is emulsified.
1 C. cherry tomatoes (sliced in half)
1 tsp. olive oil
Salt and pepper to taste
1 handful asparagus (trimmed)
1 zucchini (sliced thinly)
1 tsp. olive oil
1/2 pound halloumi (sliced 1/4 inch thick)
1/2 lemon (juice)
2 T. basil pesto
1 T. olive oil
1/2 lemon (juice)
2 handfuls spinach
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Toss the tomatoes in the olive oil, salt and pepper and place skin side down on a baking sheet. Roast the tomatoes in a preheated 400F oven for 10-15 minutes. Blanch the asparagus in boiling water and then rinse in cold water to stop the cooking process. Toss the zucchini and asparagus in the olive oil, salt and pepper to coat. Grill the zucchini and asparagus until they have nice grill marked, about 1-3 minutes. Brush the olive oil onto the gill and grill the halloumi cheese. Pour the lemon juice onto the halloumi. Mix the pesto, olive oil and lemon juice in a bowl. Toss everything together.
4 (1-inch-thick) slices day-old French bread or other firm white bread, cut into 1-inch cubes
1 large tomato, cut into 1-inch-thick slices (about 12 oz.)
4 tsp. olive oil, divided
1/2 tsp. salt, divided
1/2 tsp. freshly ground pepper, divided
3 T. coarsely chopped fresh parsley
2 T. fresh lemon juice
1 T. canned chipotle chile in adobo sauce
1 T. water
2 tsp. ground coriander
1 garlic clove, chopped
48 large shrimp, peeled and deveined (about 2 lb.)
Cooking spray
9 1/2 C. torn romaine lettuce
3/4 C. cubed peeled avocado
1/2 C. sliced red onion
Preheat oven to 350�. Place bread cubes in a single layer on a baking sheet. Bake at 350� for 12 minutes or until toasted. Set aside. Brush tomato slices with 1 tsp. olive oil, and sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper. Place tomato slices on a foil-lined baking sheet. Broil 10 minutes on each side or until tomato slices are blackened. Combine 3 tsp. olive oil, 1/4 tsp. salt, 1/4 tsp. pepper, tomato slices, parsley, and next 5 ingredients (parsley through garlic) in a food processor, and process until blended. Divide vinaigrette in half. Set aside. Thread shrimp onto 6 (12-inch) skewers, and brush with half of vinaigrette. Prepare grill. Place kebabs on grill rack coated with cooking spray, and grill 4 minutes on each side or until shrimp are done. Remove shrimp from skewers. Combine remaining half of vinaigrette, toasted bread cubes, shrimp, lettuce, avocado, and sliced onion in a large bowl; toss gently to coat.
Yield: 6 servings
Serving size: 2 1/2 C.
Calories: 267
Fat: 8.7g
Fiber: 3g
4 T. butter
1 shallot, chopped
1 T. red wine vinegar
2 tsp. honey
Salt and freshly ground black pepper
6 loosely packed C. baby spinach
Melt the butter in a small skillet over medium heat. Add the shallot and cook until the shallot is tender and the butter turns a light brown color, 2 to 3 minutes. Remove from the heat and stir in the vinegar, honey, and salt and pepper. Pour over the spinach in a bowl and toss.
Yield: 4 servings
Calories: 133
Fat: 11.8g
Fiber: 4.5g
2 lb. new potatoes, quartered (about 4-1/2 cups)
1/2 cup Miracle Whip Light Dressing
1/4 cup green onion slices
4 tsp. Dijon Mustard
2 tsp. honey
1/8 tsp. black pepper
Cook potatoes in boiling water until tender; drain. Rinse potatoes with cold water until cooled. Mix dressing, onions, mustard, honey and pepper in large bowl. Add potatoes; mix lightly. Cover. Refrigerate several hours or until chilled. Optional: Stir in 2 T. chopped fresh herbs, such as parsley, chives, tarragon or basil, before chilling.
Yield: 8 servings, about 1/2 cup each
Calories: 130
Fat: 2g
Fiber: 3g
2 C. Romaine lettuce, shredded
2 C. Jicama, julienne-sliced
2 Asian pears, cored and chopped
1/2 C. Golden raisins
1/4 C. White wine vinaigrette
1/4 C. Apple cider or juice (for Dressing)
1/4 tsp. Chinese five-spice powder or ground allspice
In a bowl, toss the shredded lettuce, jicama, Asian pears and golden raisins until combined. For dressing, whisk together the salad dressing, apple cider or juice, and five-spice powder or allspice until well mixed. Drizzle over salad and toss well. Serve immediately.
Yield: 6 servings
Calories: 104
Fat: 0g
Fiber: 3g
2 lb. Idaho or red bliss potatoes, sliced 1/2-inch thick
3 slices bacon
1/3 C. green bell peppers, chopped
1/4 C. red onions, chopped
1 tsp. California Style Garlic Pepper
3 T. red wine vinegar
Cook potatoes in boiling, salted water until just tender, about 5 minutes. Set aside. Cook bacon until crisp in a large skillet. Remove bacon and drain on paper towels. Add peppers and onions to bacon fat. Sauté vegetables 2-3 minutes. Carefully add garlic pepper and vinegar. Crumble in cooked bacon. Toss in potatoes and mix to coat well, being careful not to break up potatoes. Serve warm.
Yield: 8 servings
Serving Size: 3/4 C.
Calories: 110
Fat: 2g
Fiber: 2g
Salad:
1 1/2 cups coarsely chopped onion
1 1/3 cups coarsely chopped green bell pepper
1 1/3 cups coarsely chopped yellow bell pepper
Cooking spray
1 1/3 cups chopped seeded tomato
1/4 cup minced fresh cilantro
Dressing:
1 (7-ounce) can chipotle chiles in adobo sauce
2 tablespoons cider vinegar
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
Preheat broiler. To prepare salad, place first 3 ingredients on a large baking sheet coated with cooking spray. Lightly coat onion mixture with cooking spray; broil 8 minutes or until onion and bell peppers begin to blacken, stirring once. Place onion mixture in a bowl; cool. Add tomato and cilantro to onion mixture. To prepare the dressing, remove 1 chile from can, and chop to measure 1 1/2 teaspoons. Reserve the remaining chiles and sauce for another use. Combine the chile, vinegar, oil, and salt, and stir with a whisk. Drizzle over onion mixture; toss gently to coat.
Yield: 12 servings
Serving size: 1/3 cup
Calories: 28
Fat: 1.1g
Fiber: 1g
1/3 cup low-fat mayonnaise
2 tablespoons ketchup
2 tablespoons fresh lemon juice
2 tablespoons minced red bell pepper
1 tablespoon minced onion
1 tablespoon minced fresh parsley leaves
1 tablespoon sweet pickle relish
Pinch cayenne pepper
1/4 cup water
Salt
In a blender or food processor blend all ingredients and salt, to taste, until smooth, adding up to 2 tablespoons additional water, if necessary, to thin to desired consistency. Dressing keeps, covered and chilled, for 1 week. Serve dressing with crisp lettuce, sliced tomatoes, or seafood salad.
Serving Size: 1 T.
Calories: 12
1 T. fresh lime juice
2 T. olive oil
1 clove garlic, minced
Salt and pepper to taste
4 green onions, thinly sliced
2 1/2 C. chopped cooked lobster
Avocado slices, tossed with lemon juice
Lettuce leaves
Ripe olives
Combine the lime juice, olive oil, garlic, salt and pepper in a small bowl. Combine green onions and lobster in large bowl. Pour lime dressing over lobster mixture, and gently toss to combine. Clover and refrigerate at least 1 hour. To serve, arrange lettuce leaves on 4 plates. Divide lobster salad among lettuce leaves. Garnish with avocado slices and ripe olives.
Yield: 4 servings
Calories: 245
Fat: 9.3g
Fiber: 3.8g
1/4 lb. Mixed baby greens
4 oz container pea sprouts or other sprouts
2 T. Canola oil
2 T. fresh lemon juice
2 tsp. Granulated sugar
1/4 tsp. seasoning salt
1 T. shelled, toasted sunflower seeds
In a salad bowl, toss together baby greens and sprouts. In a small bowl, whisk together oil, lemon juice, sugar and salt until creamy. Drizzle the dressing over the greens and toss lightly. Sprinkle with sunflower seeds. Serve salad immediately. Mixed baby greens or mesclun can be purchased loose or packages in the produce department. Remaining sprouts can be used in a sandwich.
Yields: 4 Servings
Serving Size: 1 cup
Calories: 95
Fat: 8.3g
Fiber: 1.3
4 C. diced plum tomato (about 2 lb.)
1 T. minced Quick Preserved Lemons
2 tsp. fresh lemon juice
1/2 tsp. salt
1 diced peeled avocado
2 T. chopped fresh parsley
Combine first 5 ingredients. Sprinkle with parsley.
Note: Nutritional analysis includes Quick Preserved Lemons.
Yield: 8 servings
Calories: 60
Fat: 4.2g
Fiber: 2.4g
1/2 teaspoon kosher salt
2 tablespoons red wine vinegar
1/4 cup fresh lemon juice
1/4 teaspoon paprika
1/4 teaspoon cumin
1/4 teaspoon cayenne pepper
2 tablespoons extra-virgin olive oil
1 (10-ounce) bag pre-grated carrots (grate your own)
1/2 cup loosely packed, chopped fresh cilantro
1/2 cup plumped raisins or currants
In a large non-reactive bowl, whisk together salt, red wine vinegar, lemon juice, paprika, cumin, cayenne, and olive oil. Add carrots and stir until completely coated. Add raisins and cilantro and stir once more.
Yield: 4 servings
Calories: 142
Fat: 7.2g
Fiber: 3g
2 lb. small red potatoes, halved
5 T. vegetable oil
1 bunch green onions
1 1-lb. turkey kielbasa
5 T. cider vinegar
2 T. sugar
1 T. whole grain Dijon-style prepared mustard
1 T. water
1/4 tsp. salt
1/4 tsp. ground black pepper
Heat outdoor grill. Coat grill rack with nonstick vegetable cooking spray. In large bowl, toss potatoes with 1 T. oil and grill about 4 inches from medium-hot coals, turning occasionally, until well browned — about 20 minutes. Set bowl aside with any remaining oil. Transfer browned potatoes to large piece of heavy-duty aluminum foil; wrap and continue to grill potatoes on another side of grill over low coals until fork-tender — about 20 minutes longer. Meanwhile, trim roots off onions. Place onions in large bowl used for potatoes and toss with oil remaining in bowl. Cut kielbasa into 4 links. Grill kielbasa and onions over medium-low coals, turning frequently, until lightly browned — about 4 minutes. Transfer sausages and onions to cutting board. Cut kielbasa into 1/4-inch-thick slices. Cut grilled green onions into 1-inch lengths and cut each potato half into 2 wedges. For dressing, in jar with tight-fitting lid, combine remaining 4 T. oil, the vinegar, sugar, mustard, water, salt, and pepper until well mixed. In large serving bowl, toss potatoes, kielbasa, and onions with dressing. Serve salad immediately.
Yield: 4 servings
Calories: 395
Fat: 18g
Fiber: 4g
1 envelope. sugar free Jell-O (strawberry or cherry)
1 C. boiling water
1 T. lemon juice
1 C. coarsely ground cranberries
1 C. chopped celery
1/2 C. cold water
Add boiling water to gelatin. Stir until dissolved. Add cold water; chill until partly set. Add lemon juice, chopped cranberries and celery. Pour into decorative mold. Chill until set. Serve on lettuce.
Yield: 6 serving
Calories: 20
Fat: 0g
Fiber: 0g
8 oz. uncooked bow tie pasta
2/3 C. reduced sodium boullion or veg. broth
3 garlic cloves, sliced
15 oz. can black beans, rinsed and drained, divided
3 T. lime juice
2 T. olive oil
1 T. tomato paste
1 1/2 tsp. dried oregano
3/4 tsp. salt
1 medium zucchini, thinly sliced
1 medium sweet red pepper, chopped
1 medium green pepper, chopped
1/3 C. chopped red onion.
Cook pasta and rinse. In saucepan, bring broth and garlic to boil, reduce heat and simmer until garlic is tender (5 min). Transfer to food processor and add 1/4 C. beans, lime juice, oil, tomato paste, oregano and salt. Blend well and add to cooled pasta, remaining beans and vegetables. Toss and serve.
Serving Size: 1 C.
Calories: 159
Fat: 4g
Fiber: 4g
1 1/2 lb. thin-skinned potatoes
3/4 lb. carrots
2 tsp. salad oil
1 tsp. black or yellow mustard seed
1 tsp. cumin seed
1 or 2 cloves garlic, minced
1/4 tsp. pepper
1 C. plain nonfat yogurt
1/4 C. chopped parsley
Salt
Peel potatoes and carrots and cut into 3/4-inch chunks. Place vegetables on a rack at least 1 inch above boiling water in a 5- to 6-quart pan. Cover and steam over medium heat until vegetables are tender when pierced, 8 to 10 minutes. Let stand until cool, or to cool quickly, immerse vegetables in cold water. When vegetables are cold, drain well. Meanwhile, pour oil into a 6- to 8-inch frying pan over high heat. When oil is hot, stir in mustard and cumin seeds. Cover pan, remove from heat, and shake (holding lid on) until popping subsides, about 40 seconds. Add garlic and pepper. In a wide bowl, combine seed mixture, yogurt, drained vegetables, and parsley; mix gently. Add salt to taste. Serve salad, or cover and chill up to 6 hours.
Yield: 5 servings
Calories: 188
Fat: 2.6g
Fiber: 4.7g
8 uncooked jumbo macaroni shells (1 1/2 oz.), cooked according to package directions and drained
2 T. reduced calorie Italian dressing (30 calories per T.)
2/3 C. cottage cheese
1/2 C. part skim ricotta cheese
2 T. minced green onions
2 tsp. grated Parmesan cheese
1 tsp. lemon juice
1/8 tsp. grated lemon peel
Dash each salt and pepper
In shallow glass or stainless steel bowl, combine macaroni shells and dressing; toss to coat. Cover with plastic wrap and let marinate in refrigerator until chilled. In small bowl combine remaining ingredients. Using slotted spoon, remove shells from bowl, reserving dressing. Spoon 1/8 of cheese mixture into each shell; set shells on serving platter and drizzle with reserved dressing.
Yield: 2 servings
Serving Size: 4 shells
Calories: 275
Fat: 10g
Fiber: 1g
3 spears Asparagus, trimmed and sliced diagonally into 1″ pieces
1 small Summer Squash, sliced thin
1/2 C. small Cauliflower Florets
1 medium Carrot, peeled and sliced diagonally into 1/4″ slices
2 1/2 tsp. Olive or Walnut Oil
1 tsp. finely chopped Shallot (or green onion + garlic)
1/2 tsp. dried Thyme, crumbled
Pinch Black Pepper
1/2 small Red Onion, sliced thin
1 1/2 tsp. Balsamic Red Wine Vinegar
In large saucepan, bring 2 quarts water to a boil. Add the asparagus, squash, carrot and caulifower and cook for 2 minutes. Drain and rinse under col running water. In a medium bowl, combine oil, shallot, time and pepper. Add hot vegetables and onion and toss well. Cover and chill in the fridge for 2-3 hours, tossing occasionally. Just before serving, stir in vinegar and toss well.
Yield: 4 servings
Calories: 47
Fat: 3g
Fiber: 1g
2 C. water
1 1/2 tsp. barbecue smoked seasoning (such as Hickory Liquid Smoke)
1 C. (4 oz.) cubed fresh mozzarella cheese
3 T. rice vinegar
1 tsp. vegetable oil
1 T. honey
1/2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. five-spice powder
1 garlic clove, minced
1 1/2 C. coarsely chopped tomato (about 1/2 lb.)
1 1/2 C. coarsely chopped yellow tomato (about 1/2 lb.)
5 C. (1-inch) cubed French bread (about 8 [1-oz.] slices)
Combine water and smoked seasoning in a zip-top bag, and add mozzarella. Seal and marinate in refrigerator 2 hours. Remove the cheese from bag, discarding the marinade. Combine vinegar and next 7 ingredients (vinegar through garlic) in a large zip-top bag, and add tomatoes. Seal and marinate in refrigerator 2 hours. Drain tomato mixture, reserving marinade. Preheat oven to 400°. Place bread cubes in a single layer on a jelly-roll pan. Bake at 400° for 10 minutes or until toasted. Combine cheese, tomatoes, reserved tomato marinade, and croutons in a large bowl. Serve immediately.
Yield: 7 servings
Serving size: 1 C.
Calories: 167
Fat: 5.4g
Fiber: 1.9g
2 C. water
1 1/2 tsp. barbecue smoked seasoning (such as Hickory Liquid Smoke)
1 C. (4 oz.) cubed fresh mozzarella cheese
3 T. rice vinegar
1 tsp. vegetable oil
1 T. honey
1/2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. five-spice powder
1 garlic clove, minced
1 1/2 C. coarsely chopped tomato (about 1/2 lb.)
1 1/2 C. coarsely chopped yellow tomato (about 1/2 lb.)
5 C. (1-inch) cubed French bread (about 8 [1-oz.] slices)
Combine water and smoked seasoning in a zip-top bag, and add mozzarella. Seal and marinate in refrigerator 2 hours. Remove the cheese from bag, discarding the marinade. Combine vinegar and next 7 ingredients (vinegar through garlic) in a large zip-top bag, and add tomatoes. Seal and marinate in refrigerator 2 hours. Drain tomato mixture, reserving marinade. Preheat oven to 400°. Place bread cubes in a single layer on a jelly-roll pan. Bake at 400° for 10 minutes or until toasted. Combine cheese, tomatoes, reserved tomato marinade, and croutons in a large bowl. Serve immediately.
Yield: 7 servings
Serving size: 1 C.
Calories: 167
Fat: 5.4g
Fiber: 1.9g
1 clove garlic
3 T. lemon juice
1 T. hoisin sauce
1/8 tsp. red pepper flakes
Pinch of white pepper
1 lb. medium peeled shrimp
1 medium head cabbage, finely shredded
1 carrot, grated
1 C. chopped watercress
1/3 C. lime juice
2 T. honey
1/2 tsp. salt (optional)
2 ripe tomatoes, quartered
2 T. chopped fresh basil
2 T. roasted chopped peanuts
Crushed red pepper flakes
In a blender, combine garlic, lemon juice, hoisin sauce, red pepper flakes and white pepper. Puree until smooth. Marinate shrimp for 20 minutes. Combine cabbage, carrot and watercress in a large bowl. Mix together the lime juice, honey and salt and toss with salad. Cook shrimp in a non-stick pan with the marinade for 2-3 minutes or until it turns pink. Mound salad mixture on four plates. Place shrimp on top of salad; garnish with quartered tomatoes, basil, peanuts and red pepper flakes.
Yield: 4 servings
Calories: 235
Fat: 4g
Fiber: 2g
4 medium tomato(es), chopped into 1/2-inch pieces (or 2 pints smaller tomatoes)
1 medium cucumber(s), seeded and chopped into 1/2-inch pieces
1/2 medium red onion(s), chopped into 1/2-inch pieces
1 T. lemon zest
1/2 tsp. table salt
1/4 tsp. black pepper
In a large bowl, toss together all ingredients. Allow to stand for at least 20 minutes. Yields about 1 C. per serving.
Yeild: 6 servings
Calories: 21
Fat: .2g
Fiber: 1.2g
1 (15- to 16-oz.) can each rinsed and drained black and garbanzo beans (chickpeas)
1 peeled orange with white pith removed, quartered lengthwise and sliced
1 small diced yellow bell pepper
1/3 C. finely chopped fresh cilantro
1/2 C. bottled orange vinaigrette
3/4 tsp. chili powder
6 red radishes
1 avocado
2 hard-cooked sliced eggs for garnish
In a large bowl, combine both beans, orange, bell pepper, cilantro, vinaigrette and chili powder; toss to mix and coat. Before serving, thinly slice radishes and peel and dice avocado. Add both to bean mixture; toss to mix and coat. Garnish with sliced eggs. Serve immediately.
Yield: 4 servings
Calories: 374
Fat: 16g
Fiber: 15g
2 1/2 C (8oz) medium shell pasta
1 C. (8oz) plain nonfat yogurt
2 T. spicy brown mustard
2 T. salt free herb seasoning
1 1/2 C. celery, chopped
1 C. green onion, sliced
1 lb small shrimp, cooked
3 C. (about 3 large) tomatoes, coarsely chopped
Cook pasta according to directions—but do not add salt to water. Drain and cool. In large bowl, stir together yogurt, mustard, and herb seasoning. Add pasta, celery, and green onion, and mix well. Chill for at least 2 hours. Just before serving, carefully stir in shrimp and tomatoes.
Servings: 12
Serving size: 1/2 C.
Calories: 140
Fat: 1g
Fiber: 1g
4 C. Vertically sliced Onions
1/4 C. fresh Lime Juice
1/2 tsp. Kosher Salt
1 C. chopped Tomato (sub quartered cherry tomatoes, if desired)
1/4 C. chopped fresh Cilantro
2 tsp. chopped fresh Mint
1 tsp. Lime Zest
Combine first 3 ingredients in a medium bowl and let stand at room temperature 1 hour. Stir in the tomato and remaining ingredients.
Yield: 8 servings
Serving Size: 1/3 C.
Calories: 29
Fat: .2g
Fiber: 1.4g
2 envellopes Unflavored Gelatin
1 1/2 C. Reisling, divided (or sparkling white grape juice)
1 1/2 C. White Grape Juice
1/4 C. Sugar
1 1/2 C. Orange Sections
1 C. Seedless Grapes, halved
3/4 C. fresh Raspberries
Cooking Spray
Sprinkle Gelatin over 1/2 C. white wine and let stand 5 mintues. COmbine 1 cup wine, juice and sugar in a medium saucepan; bring to a boil over medium high heat. Remove from heat, add gelatin mixture and stir until the gelatin dissolves. Place pan in a large ice filled bowl; let stand 20 minutes or until thick but not set, stirring occasionally. Whisk the gelatin mixture to for small bubbles; fold in fruit. Spoon mixture into a 5 cup decorative mold coated with cooking spray. Cover and chill at least 4 hours. Place a plate upside down on top of mold; invert mold onto plate.
Yield: 12 servings
Serving Size: 1 slice
Calories: 82
Fat: .2g
Fiber: 1.2g
3 T. Orange-Mango ff Yogurt
3 T. Poppyseed Dressing
2 C. halved Strawberries
2 C. cubed Pineapple
2 C. Mixed Melon Balls
12 Boston Lettuce Leaves.
Combine yogurt and salad dressing in a small bowl, stirring well with a whisk. Combine fruits in a large bowl, tossing gently. Line six plates with 2 lettuce leaves each; spoon 1 C. fruit onto each plate. Drizzle each with 1 T. dressing and serve.
Yield: 6 servings
Calories: 106
Fat: 3.6g
Fiber: 3g
4 C. finely shredded savoy cabbage
1/2 C. minced green onions
1/2 C. minced green bell pepper
2 T. minced fresh dill
1 C. nonfat plain yogurt
2 T. sour cream
3 T. Vine Village California Sherry Vinegar
1 T. honey
3 oz. blue cheese
herbal salt substitute and pepper — to taste
In a large bowl combine cabbage, onions, bell pepper, and dill. Blend together yogurt, sour cream, vinegar, honey, and blue cheese. Toss dressing with cabbage mixture. Add salt substitute and pepper to taste.
6 servings
110 Calories
5g Fat
1/2 C. red wine vinegar
1/3 C. water
1/2 tsp. fructose
2 T. canola oil
1 T. finely diced onion
1 T. finely chopped parsley
1/2 tsp. dried oregano,crushed
2 garlic cloves, pressed or minced
1/4 tsp. salt
1/4 tsp. freshly ground
black pepper
3/4 lb. mushrooms, such asoyster, chanterelle, or shiitake
lettuce leaves for serving
Combine all the ingredients, except the mushrooms and lettuce leaves, in a saucepan. Bring to a boil, remove from the heat, and cool for 30 minutes. Clean and slice the large mushrooms, leaving the small ones whole. Place in a non-aluminum bowl. Pour the marinade over the mushrooms and allow to cool to room temperature. Line 8 plates with lettuce leaves. Drain the mushrooms. Arrange 1/4 C. of the mushrooms on each plate.
Yield: 8 servings
Serving Size: 1/4 C.
Calories: 47
Fat: 3.6 g
1/4 C. rice vinegar
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 shallot, finely chopped
1 T. capers, drained and chopped
1 tsp. dijon mustard
1/2 C. water
2 T. canola oil
Combine the vinegar and salt in a bowl and stir until the salt has completely dissolved. Add the remaining ingredients, except the oil, and mix well. Slowly whisk in the oil. Mix well again just before using.
Yield: 1 cup
Serving Size: 2 T.
Calories: 34
Fat: 3.4g
1 T. Brown Sugar
1 T. minced or grated fresh Ginger
1 large Garlic Clove, minced
4 tsp. freshly squeezed Lime Juice
1 tsp. Soy Sauce
1 tsp. hot Chili-Garlic Sauce
1/4 tsp. Salt
2 T. Vegetable oil
1 T. Sesame oil
4 Peaches
2 Red Bell Peppers
8 cups mixed Salad Greens
1/2 cup fresh Cilantro (optional)
In medium bowl, stir together sugar, ginger, garlic, lime juice, soy sauce, chili-garlic sauce and 1/4 tsp. salt. Whisk in vegetable and sesame oils. Use right away or leave at room temperature up to half a day or refrigerate up to 3 days. Just before serving, peel peaches. Halve, remove pits and thinly slice. Place in bowl. Quarter peppers and remove seeds. Thinly slice and add to peaches. Whisk dressing, pour over peach mixture and gently stir until coated. Toss in large salad bowl with greens and cilantro (if desired). Taste and add more salt, if needed.
Yield: 6 servings
Calories: 75
Fat: 4g
FIber: 2g
Peanut Sauce:
2 garlic cloves minced
2 tsp. minced peeled fresh ginger
3 T. natural chunky peanut butter
2 T. tamari soy sauce
2 T. rice wine vinegar
2 T. water
2 T. sesame oil
1-2 tsp. chili garlic sauce
Salad:
1 lb. peeled cooked medium shrimp
1 C. julienned red pepper
1 C. julienned carrots
1/4 lb. snow peas, trimmed and cut in half
1 C. sliced green onions
1/4 C. fresh cilantro, chopped
4 C. cooked whole-wheat spaghetti or soba noodles
chopped peanuts (optional)
Whisk together the sauce ingredients in a small bowl and set aside. Combine the remaining ingredients in a large serving bowl, add the peanut sauce and toss gently to mix. Sprinkle with chopped peanuts if desired. Serve at room temperature.
Yield: 6 servings
Serving Size: 1 1/2 Cups
Calories 337
Fat: 10.9g
Fiber: 6.8g
6 T. buttermilk
2 T. light mayonnaise
1/2 cup light sour cream
1/4 cup nonfat plain yogurt
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1/2 tsp. dried basil, crushed
1 T. rice vinegar
Fresh lemon juice to taste
1/2 T. minced parsley
2 cloves garlic, pressed or minced (or 1 tsp. garlic powder)
1/2 T. minced fresh chives
Pinch onion powder
Combine all ingredients in a small bowl and mix well. Refrigerate, tightly covered, until ready to serve.
Yield: 10 servings (1 1/2 cupa total)
Serving Size: 2 T.
Calories: 22
from The South Beach Diet
1 16oz. Bag frozen shelled Edamame
1/4 C. Seasoned Rice Vinegar
1 T. Vegetable Oil
1/4 tsp. Salt
1/8 tsp. Pepper
1 bunch Radishes, halved and thinly sliced
1 C. loosely packed chopped Cilantro
Toss all the ingredients in a large bowl. Serve chilled or at room temperature.
Yield: 4 servings
Calories: 224
Fat: 12g
Fiber: 6g
1/3 cup orange juice, about 1/2 an orange
1/3 cup rice vinegar
2 tsp. minced shallot
Coarse salt
1 T. dark sesame oil
1 T. grated ginger
1 tsp. dry mustard
1 (10 ounce) bag broccoli slaw
Combine orange juice, vinegar and shallots in bowl you’ll be serving slaw in. Add good pinch of salt. Let stand 5 to 20 minutes, as long as you can. Whisk in sesame oil, ginger and mustard. Taste and adjust seasonings. Add broccoli slaw to bowl, toss to combine. Serve immediately.
Yield: 4 servings
Servign Size: 1 cup
Calories: 65
Fat: 3.9 g
Fiber: 0.1 g
2 C. cooked White Rice, cooled to room temperature
1 1/2 C. small Broccoli Florets, lightly steamed, then cooled
1/2 C. diced Red Bell Pepper
1/4 cup sliced Green Onions (white and green parts)
3 T. crumbled Blue Cheese
3 T. reduced Calorie Mayonnaise
3 T. plain Nonfat Yogurt
1 T. Lemon Juice
freshly ground Black Pepper
Add rice, broccoli, bell pepper and onions to a bowl and mix. Combine mayo, yogurt, lemon juice and pepper in a small bowl and blend well. Gently stir in blue cheese. Pour blue cheese mixture over rice mixture and toss well. Chill in the refrigerator until cold before serving.
Yield: 4 servings
Serving Size: ~3/4 – 1 Cup
Calories: 169
Fat: 5g
Fiber: 1.5g
from The South Beach Diet
1/2 C. shelled Pistachio Nuts, finely ground
1/2 tsp. + 1/4 tsp. Salt
1/2 tsp. + 1 pinch Pepper
4 boneless, skinless Chicken Breast halves (4oz. portions)
2 T. Extra Virgin Olive Oil
1/2 C. diced Sweet White Onion
1 head Romaine Lettuce
Dressing:
1 tsp. grated sweet White Onion
1 large ripe Avocado, pitted and peeled
3 T. Olive Oil
3 T. fresh Lime Juice
1 T. Water
Preheat the oven to 375. Mix the nuts in a pie plate with 1/2 tsp each salt and pepper. Press the chicken into nuts. Heat 1 T. of the oil in a skillet and cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish and bake for 15 minutes or until a meat themometer in the thickest part of the breast reads 180 degrees and the juices run clear. Heat the remaining 1 T. oil in a nonstick skillet over medium high heat. Add the onion, 1/2 tsp. salt and pinch of pepper. Cook until the onion is browned. Line 4 serving plates with lettuce. Slice the chicken breats and arrange 1 breast over each plate. Serve with the dressing.
To make the dressing: Puree the onion, avocado, oil, lime juice and water in a blender.
Yield: 4 Servings
Calories: 481
Fat: 34g
Fiber: 5g
Notes: Because of all the healthy oils in the nuts and avocado, this is a very high fat and high calorie dish. I think I might try the salad and pistachio-coated chicken with a low calorie oil free vinaegrette, or else try the dressing on a salad without high fat nut coated chicken, instead of having them both together.
1/2 pound peeled, cooked medium shrimp
1 C. chopped tomato (about 1 medium)
1/4 C. chopped red onion
2 tsp. minced jalapeño chile
1 T. minced fresh cilantro
Dressing:
6 T. fat-free sour cream
1/3 C. reduced-fat cream cheese, softened
1 1/2 T. fresh lime juice (about 2 small limes)
1/2 tsp. sea salt
1/4 tsp. ground white pepper
Combine salad ingredients through cilantro in a large bowl and refrigerate while dressing is prepared. For dressing, combine all dressing ingredients in a small bowl and stir vigorously until smooth. Gently stir dressing into shrimp mixture. Refrigerate for 30 minutes before serving.
Yield: 4 Servings
Calories: 110
Fat: 1.5g
Fiber: 0g