1 (7 oz.) bottle diet 7-Up
1 T. lemon juice
1/4 C. finely chopped onion
1 clove garlic, minced
1 1/2 tsp. salt
1/4 c. salad oil
Combine all ingredients. Place steak in shallow dish and pour marinade over top. Cover and place in refrigerator for several hours or overnight. Turn steak once or twice to distribute marinade evenly. Brush steak with marinade several times during grilling. Makes about 1/2 C. marinade.
2 medium red onions, finely chopped (1 1/2 C.)
1 medium tomato, finely chopped (3/4 C.)
4 medium green onions, chopped (1/4 C.)
4 cloves garlic, finely chopped
1/4 C. lemon juice
2 T. chopped fresh cilantro
2 T. balsamic or red wine vinegar
1 tsp reduced-sodium soy sauce
1/4 tsp ground red pepper (cayenne)
Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 2 hours.
1/2 C. Evaporated Skim Milk
2 T. Lemon Juice
1/4 tsp. Paprika
2 Cloves Garlic, minced
1/4 tsp. White Pepper
2 dashes Sesame Oil
1 tsp. Dill Weed
1 dash Cayenne Pepper
1 tsp. frozen apple juice concentrate
Place all ingredients in a blender and process until smooth. Chill before serving.
1 T. olive oil
3 garlic cloves, minced
1/4 C. chopped fresh basil
2 T. chopped fresh parsley
2 T. chopped fresh or
2 tsp. dried oregano
2 tsp. balsamic vinegar
1/8 tsp. salt
1/8 tsp. pepper
1 (28-ounce) can crushed fire-roasted tomatoes, undrained
1 (28-ounce) can crushed tomatoes, undrained
Heat oil in a large saucepan over medium heat. Add garlic, basil, parsley, and oregano; saut 1 minute, stirring frequently. Stir in vinegar and remaining ingredients. Reduce heat, and simmer 10 minutes.
Yield: 6 C.
Serving size: 1/2 C.
Calories: 55
Fat: 1.2g
Fiber: 2g
1/4 cup sesame seeds
1/2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. paprika
30 won ton wrappers, cut in half diagonally
Cooking spray
Preheat oven to 375 degrees. Combine first 4 ingredients in a small bowl. Place won ton triangles on baking sheets; lightly coat won tons with cooking spray. Sprinkle spice mixture evenly over won tons. Bake at 375 degrees for 4 minutes or until crisp and golden brown. Store in an airtight container.
Yield: 5 servings
Serving size 12 chips
Calories: 186
Fat: 4.7g
Fiber: .4g
1 (14-ounce) package frozen blanched shelled edamame (green soybeans), thawed
Cooking spray
1 T. New Mexico red chile powder or chili powder
1 tsp. onion powder
3/4 tsp. sea salt
1/2 tsp. ground ginger
1/2 tsp. ground red pepper
Preheat oven to 350 degrees. Arrange edamame in a single layer on a baking sheet, and coat with cooking spray. Combine chile powder and remaining ingredients. Sprinkle over edamame; toss to coat. Bake edamame at 350 degrees for 1 1/2 hours, stirring beans every 30 minutes.
Note: This may be too long a roasting time. Check more frequently, stir every 15 minutes.
2 T. light mayonnaise
2 T. Classic Pesto1/8 tsp. salt
1/8 tsp. black pepper
Combine all ingredients in a small bowl.
Serving size: 1 T.
Calories: 42
Fat: 3.2g
2 T. paprika
2 tsp. ground ginger
1 1/2 tsp. turmeric
1/2 tsp. cayenne pepper
2 tsp. black pepper
1 T. minced garlic
1/4 C. lemon juice
1/2 C. olive oil
1/4 C. chopped, fresh mint
1/4 C. chopped cilantro
Add cubed chicken, fish or shrimp to marinade, let marinade for time appropriate to dish (seafood up to 2-3 hours, chicken up to overnight). Thread on kabobs and grill.
Choose 2 of:
2 T. Lemon juice, Vinegar (any kind), pineapple juice, apple juice, tomato juice, red wine, white wine or fresh squeezed orange juice
Then Add:
1 Clove minced Garlic, 2 T. chopped Green Onion, or 2 T. Grated Onion or Shallot
1 tsp. Dill, Basil, Oregano, Marjoram, Thyme, Chopped Ginger (or other herb to taste)
Dash of Cayenne Pepper, Liquid Smoke, Diced fresh hot peppers, Paprika, Mustard Powder, or Curry Powder
Shake well. Use as meat marinade, sauce, or dressing.
4 cloves garlic
1 small onion, chopped
1 T. paprika
1 tsp. cinnamon
1 tsp. turmeric
1/2 tsp. cardamom
1/4 tsp. cayenne pepper
1 tsp. freshly ground black pepper
1/4 C. lemon juice
1 C. plain yogurt
Mix all ingredients and use as marinade for chicken.
1 (16 oz.) can chickpeas, rinsed and drained
3 garlic cloves, minced
1/4 cup warm water
1/4 cup lemon juice
1 T. chopped fresh parsley
1 T. tahini
1 T. olive oil
1/2 tsp. cumin seeds
1/4 tsp. salt
1/4 tsp. ground red pepper
Process chickpeas in a food processor until smooth, stopping to scrape down sides. Add garlic and remaining ingredients; pulse until blended. Cover and chill 4 hours.
Yield: 1-1/2 cups
Serving Size: 1 T.
Calories: 26
Fat: 1.1g
1-1/2 C. fresh or frozen cranberries
3 T. thinly sliced green onions
2 T. fresh orange juice
2 T. honey
1 T. water
1 T. finely chopped green bell pepper
1 T. chopped fresh cilantro
1 tsp. sugar
1/8 tsp. salt
1/2 habanero pepper or 1 serrano chile, seeded and minced
Dash of black pepper
To prepare salsa, place cranberries in a food processor; pulse 3 or 4 times until chopped. Combine cranberries, onions, and the remaining ingredients in a small bowl. Cover and refrigerate.
2 T. coarsely chopped walnuts or pine nuts
2 garlic cloves, peeled
3 T. extra-virgin olive oil
4 cups basil leaves (about 4 oz.)
1/2 cup (2 oz.) grated fresh Parmesan cheese
1/4 tsp. salt
Drop nuts and garlic through food chute with food processor on; process until minced. Add oil; pulse 3 times. Add basil, cheese, and salt; process until finely minced, scraping sides of bowl once.
Yield: 3/4 cup
Serving size: 1 T.
Calories: 58
Fat: 5.3g
Fiber: .6g
1 quart plain non-fat yogurt
2 T. extra-virgin olive oil
Za’atar herb blend
Pita bread, cut into wedges, warmed
Line a sieve with cheesecloth. If the cheesecloth is loosely woven (most supermarket brands are), use a triple thickness. Pour the yogurt into the sieve, then gather the edges of the cheesecloth and tie into a bag. Hang the bag over the sink or over a bowl to catch the drippings. Let drain for 8 hours. Turn the soft, creamy cheese out onto a platter. Drizzle with olive oil, then sprinkle generously with za’atar. Serve with the warm pita bread wedges.
1 1/2 C. yogurt cheese
1 1/2 C. lowfat sour cream
2 cloves garlic, pressed
3 shallots, minced
3 scallions, green part only, minced
1-2 small carrots, grated
1 8-ounce can water chestnuts, drained and diced
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
Freshly ground black pepper to taste
Cayenne pepper or Tabasco to taste
Whisk together the yogurt-cheese and low-fat sour cream. Stir in the remaining ingredients. Cover and chill at least 2 hours before serving.
Per 1/4C. serving: 35 calories, less than 1 g fat
1/4 C. Apple cider vinegar
Handful Fresh Cranberries
2 T. Pineapple Juice
2 T. Orange Juice
2 tsp. Grated Horseradish
2 tsp. Fresh orange peel
Artificial Sweetener, to taste
Mix all ingredients in a food processor, add water if necessary for desired consistency, shake well.
1 12oz pack fresh cranberries (frozen or fresh), washed
1 Cup Water
Heat water to a boil. Add cranberries. Cook until cranberries “pop” their skins -takes about 5 minutes. This produces a very tart, liquidy sauce.
Cranberry-Mustard Sauce: Stir in two T. of ground mustard powder and 1oz of apple-cider vinegar to make a cranberry-mustard sauce for use with poultry
Sweetened Cranberry Sauce: Before adding cranberries, dissolve 4-5 packets of equal in the boiling water. With sweetener the sauce will gel if you cook it for 20-25 minutes and then chill it. It’s not quite as firm as commercial sauces that use sugar or corn syrup, but its not bad
1 T. Butter
1 T. Flour
1/8 tsp. Salt
Dash Pepper
3/4 C. Skim Milk
In small saucepan melt butter. Stir in flour, salt and pepper. Add milk all at once. Cook and stir until thickened and bubbly. Cook and stir one minute longer.
Entire Recipe (divide by your servings):
Calories: 200
Fat: 12.5g
Fiber: 0g
Almond Sauce: Cook as above, except add 1/4 C. Slivered Almonds with melted butter. Omit salt, and add 1 tsp. chicken bullion granules with the flour.
Cheese Sauce: Prepare as above, but omit salt. Over low heat, stir C. shredded cheese into cooked sauce. Continue stirring until melted.
Herb-Garlic Sauce: Cook 1 clove minced garlic in melted butter. Stir in 1/4 tsp. chosen herb with the flour (basil, caraway, oregano, celery seed, sage).
Lemon-Chive: Stir in snipped chives and grated lemon peel with the flour.
Parmesan Cheese: Omit salt. Stir in 1/4 C. Parmesan cheese into cooked sauce until melted.
1 1/2 C. yogurt cheese, with liquid reserved
1 T. minced garlic
2 T. lemon juice
3 T. chopped dill
Pepper to taste
In a bowl combine yogurt cheese, garlic, lemon juice and dill. Add pepper to taste. Depending on desired consistency, add reserved yogurt liquid. (Try on Greek dishes, or in Greek-style wrap.)
2 medium onions, sliced
6 large plum tomatoes (1 pound) cut into 3/4-inch dice
2 tsp. balsamic vinegar
1/4 tsp. ground black pepper
2 T. chopped fresh basil leaves
Heat nonstick 10-inch skillet over medium heat until hot. Add onions and cook, stirring occasionally, 10 minutes or until tender and golden. Add tomatoes, vinegar, and pepper and cook 1 minute. Stir in basil. Spoon sauté over broiled chops, chicken, or fish
1/4 C. Tequila
1 small onion, diced
1 small bunch chopped parsley (about 2T. Chopped)
1 tsp. red pepper flakes
1/8 C. Lime or lemon juice
1/2 tsp cracked pepper
Mix all ingredients and add meat to marinade. Allow to set at least 30m in refrigerator.
1/2 C. Balsamic vinegar
6 Fresh basil leaves, rolled up like a cigar and sliced into thin shreds
1/4 C. Fresh cilantro
1/4 C. fresh parsley (Italian kind)
1/8 tsp. black pepper
1 1/2 tsp. minced garlic
1/4 Onion chopped
Mrs. Dash or other salt-free blend of choice, to taste
Mix all ingredients in a blender or food processor. Liberally coat chicken with mixture and allow to rest in fridge for at least an hour before baking or grilling.
1 T. dehydrated onion
6 tsp. chili powder
5 tsp. paprika
4-1/2 tsp. cumin
3 tsp. onion powder
2-1/2 tsp. garlic powder
1/8 tsp. cayenne pepper
Combine ingredients and store in airtight container. To prepare, brown 1 lb beef, add 3 T. seasoning and 1/2 C. water. Simmer until water is absorbed.
1/2 cup Pineapple Juice
1/2 tsp. Dry Mustard
2 cloves of Garlic Minced
1-2 T. of Brown Sugar Twin or Splenda
1 tsp. Ginger
2 T. Balsamic Vinegar
2 T. Sherry or White Wine
Mix all ingredients and use as marinade on shrimp or fish.
1/2 C. Onion Flakes
1/2 C. Parsley Flakes
2 T. Dried Oregano
2 T. Sugar (or equvilent in Splenda)
1 T. Dried Basil
1 T. Dried Thyme
2 tsp. Black Pepper
2 tsp. Garlic Flakes
4 lg. Bay Leaves, crumbled
Place all ingredients in 1 point jar, cover tightly and shake well to mix. Store in a cool dry place for up to 2 months. Use 1/2 C. mix in average pot of spaghetti.
2 T. Chopped Fresh Rosemary
2 T. Plain Non-Fat Yogurt
1/2 tsp. Lemon Zest
1 T. Lemon Juice
1 tsp. minced fresh Thyme
3 Cloves Garlic, crushed
Combine all ingredients and store in refrigerator for up to three days.
1 C. chopped onion
25 garlic cloves, peeled (about 3 heads)
5 large red tomatoes, each cut into 8 wedges (about 3 pounds)
1/2 C. water
1 T. balsamic vinegar
Pepper to taste
Preheat oven to 450 degrees. Combine first 3 ingredients in a 13 x 9-inch baking dish and drizzle with olive oil. Bake at 450 degrees for 20 minutes. Combine tomato mixture and remaining ingredients in a large saucepan and bring to boil. Cook over high heat 10 minutes, stirring frequently. Place mixture in a blender or food processor and process until desired consistency. Can be served over pasta, fish or any recipe that calls for marinara sauce.
1 1/2 yellow onions
1/3 cup red wine
3 1/2 cups canned no sodium added chopped tomatoes, with juices
1 1/4 tsp. each dry basil and dry oregano
1 1/2 tsp. minced garlic
1 3/4 cups roasted red peppers
Wash the onions and roast whole in a 375F- 400F oven for 45- 50 minutes until quite soft. Once onions are cool enough to handle peel the outer skin and remove the root end. Quarter the onions and add to a heavy-bottomed stainless pot. Add the wine and cook off the alcohol, about 10 minutes. Add tomatoes, herbs, garlic and peppers. Simmer on medium heat for at least 45 minutes. Blend.
1 C. water
2 T. kosher salt
2 lemons, washed and quartered
Combine water and salt in a small saucepan; bring to a boil. Add lemons; cook 30 minutes or until liquid is reduced to 1/2 C. and lemon rind is tender. Remove from heat; cool to room temperature. Preserving lemons typically takes 4 to 6 weeks to acquire the right consistency and flavor. However, this quick method bypasses the lengthy preservation time and is a great substitute for the real thing. Use the rind to accent a variety of dishes, from seafood to vegetable stir-fries. Mash the pulp in a sauce or a stew, or use it to baste chicken or lamb. These can be made several days ahead and stored in the refrigerator for up to a week. To distribute the flavor, chop before adding to a dish.
Yield: 1/2 C.
Serving Size: 1 T.
Calories: 2
Fat: 0
Fiber: 1.2g
3 large Spanish onions
2 heads garlic – roasted
2 T. sugar
2 T. brown sugar
4 T. balsamic vinegar
Squeeze roasted garlic cloves unto a small plate. Set aside. Cut onions in half lengthwise; peel. Cut off ends; cut lengthwise into 1/4-inch thick pieces. Coat a 13 inch skillet with cooking spray, and set over medium heat. Add onions, and cover. Cook, stirring occasionally, until softened and translucent, about 15 minutes. Add sugars; recover. Cook, stirring occasionally, until onions are golden, 20 – 30 minutes. Add 1/4 C. water and stir. Cover and cook until dark brown, 20 -30 minutes. Add balsamic vinegar, roasted garlic cloves, and another 1/4 C. water. Continue cooking until liquid has been absorbed, about 10 minutes. Transfer to a bowl to cool. Store in an airtight container in the refrigerator for up to 1 week.
4 large garlic cloves
1 medium zucchini
3/4 cup packed fresh basil leaves
1/4 cup packed fresh flat-leafed parsley leaves
1/2 cup water
2 tsp. fresh lemon juice
Preheat oven to 425F. Wrap garlic cloves tightly in foil. Cut zucchini into 1/4-inch-thick slices and season with salt and pepper. Put foil-wrapped garlic and zucchini on a baking sheet and roast in middle of oven until garlic is tender and zucchini is pale golden, about 15 minutes. Unwrap garlic and cool. Have ready a bowl of ice water. In a saucepan of boiling water blanch basil and parsley 10 seconds and drain in a sieve. Refresh herbs in ice water to stop cooking and drain in sieve. Sauce ingredients may be prepared up to this point 1 day ahead and kept separately, covered and chilled. In a blender blend garlic, zucchini, herbs, water, and lemon juice until smooth, about 1 minute, and season with pepper.
4 cups hot/warm water
1 cup cooked rice
1 tsp vanilla
Place all ingredients in a blender until smooth. Let the milk set for about 30 minutes, then without shaking pour the milk into another container with lid, leaving most of the sediment in the first container. This makes about 4 – 4 1/2 cups. This will keep several days in the fridge.
1/2 C. no-salt-added tomato sauce
2 T. minced fresh chives
2 T. ketchup
2 T. chili sauce
1 T. fresh lemon juice
2 tsp. prepared horseradish
6 drops hot sauce (such as Tabasco)
Combine all ingredients in a small bowl; cover and chill at least 1 hour.
Yield: 1 C.
Serving size: 2 T.
Calories: 16
Fat: 0.0g
Fiber: 0.1g
3/4 C. light or non-fat mayonnaise
1/4 C. water
1 T. vinegar
1/3 C. minced celery w/leaves
2 T. chopped fresh parsley
1 T. grated onion
1 clove garlic, crushed or powdered
1/4 tsp. dried thyme
1/4 tsp. celery seed
1/8 tsp. freshly ground pepper
In a medium bowl, combine all ingredients. Cover and refrigerate until ready to use, up to 5 day
1/2 cup low-sodium soy sauce
1/4 cup rice vinegar
2 tablespoons minced fresh green onions
2 tablespoons fresh lemon juice
2 teaspoons dark sesame oil
4 large garlic cloves, minced
Combine all ingredients; stir well with a whisk. Cover; let stand at least 15 minutes before serving.
Yield: 1 cup
Serving size: 1 tablespoon
Calories: 12
Fat: 0.6g
Fiber: 0g
1/2 C. Water
3 medium, ripe, apples
1/4 tsp. cinnamon
1 packet Splenda *see bottom notes
Spritz lemon juice
Clean apples, slice in half and core. Cut apples into slices or chunks and place into a medium size stovetop pan. Add water. Bring to rapid boil and boil for 4 minutes while stirring constantly. Reduce heat to medium and stir frequently while apples continue to cook. Reduce heat to low and simmer for 8 to 10 minutes. Add in the sugar (or substitute) and cinnamon, stir for another minute. Cool in pan. Serve hot, warm or use in recipes calling for applesauce.
Note: Begin by using only one packet of sweetener. Some apples are sweeter than others and may not need much. Some may not need any sugar at all. You may want to test your apples before you add in the sugar or substitute sugar. Add a dash of lemon juice to the mix if you won’t be using sauce right away.
6 C. chopped peeled ripe pears (2 lb.)
1/2 C. apple juice
1 C. sugar
3/4 tsp. ground cinnamon
1/4 tsp. ground cardamom (optional)
1 tsp. vanilla extract
Combine pears and juice in a large saucepan or Dutch oven. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until tender. Place pear mixture in a blender or food processor, and process until smooth. Combine puréed pear mixture, sugar, cinnamon, and cardamom (if desired) in pan; bring to a boil. Reduce heat; simmer, uncovered, 55 minutes or until mixture is thick, stirring frequently. Stir in vanilla. Cool. Store butter in an airtight container in refrigerator up to 2 months.
Yield: 1 3/4 C.
Serving size: 1 T.
Calories: 42
Fat: 0.1g
Fiber: 0.7g
1-1/2 C. diced pineapple (1/2″ pieces)
1 C. finely chopped red onion
1/3 C. finely chopped cilantro
2 T. rice wine vinegar
1 T. lime juice
1 T. water
Mix all ingredients together well, serve over chicken breasts
1/2 C. thinly sliced fresh or frozen rhubarb, thawed
2 T. apple cider
1 T. sugar
Combine all ingredients in a small saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally.
Yield: 1/4 C. (serving size: 1 T.)
2 T. olive oil
1 C. chopped onion
1 C. chopped carrot
1 C. chopped celery
1 C. sliced mushrooms
4 garlic cloves, halved
1/4 C. tomato paste
1/4 C. all-purpose flour
1 C. dry red wine
6 C. water
2 T. low-sodium soy sauce
2 tsp. black peppercorns
1 tsp. dried thyme
1/2 tsp. salt
3 bay leaves
Heat oil in a saucepan over medium-high heat. Add onion and carrot; saut 15 minutes or until lightly browned. Add celery, mushrooms, and garlic; cook 10 minutes. Add paste; saut 10 minutes or until browned. Add flour; cook 1 minute. Stir in wine, scraping pan to loosen browned bits. Add water and remaining ingredients. Bring to a boil; reduce heat, and simmer 45 minutes. Strain the mixture through a sieve into a bowl, reserving stock. Discard solids. Store in an airtight container for up to 1 week, or freeze for up to 3 months.
Yield: 4 C
Calories: 95
Fat: 5.3g
Fiber: 1g