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Category: High Fiber

Asparagus-and-Spinach Toast with Fontina Cheese

Asparagus-and-Spinach Toast with Fontina Cheese

1 lb. asparagus spears
2 tsp. butter or stick margarine
1 C. (1/4-inch) diagonally sliced green onions
2/3 C. water
1/8 tsp. salt
4 C. chopped spinach
1 T. thinly sliced fresh basil
1/4 tsp. black pepper
1/4 C. (1 oz.) shredded fontina or mozzarella cheese
4 (1 1/2-oz.) slices whole wheat bread, toasted

Snap off tough ends of asparagus. Melt butter in a large nonstick skillet over medium-high heat. Add onions; saute 1 minute. Add asparagus, water, and salt; bring to a boil. Reduce heat, and simmer 5 minutes. Add spinach; simmer 3 minutes. Stir in basil and pepper. Sprinkle 1 T. cheese over each toast slice; cut each slice diagonally in half. Place 4 toast halves on each of 2 plates. Spoon 1 C. asparagus mixture over each serving.

Yield: 2 servings
Calories: 366
Fat: 12.4g
Fiber: 7.8g

Healthy Bean Side Dish

Healthy Bean Side Dish

1/2 C. canned black bean- drained
1/2 C. canned kidney beans- drained
1/2 C. chickpeas- drained
1 C. canned corn- drained
1 red pepper- cut into slices
1/2 small yellow onion- chopped
3 garlic cloves- chopped
1/4 C. rice vinegar
1/4 C. lemon juice
3 T. olive oil
Preparation

In a large bowl, combine first 7 ingredients. In a separate small bowl, whisk together the rice vinegar, lemon juice and olive oil. Pour mixture over bean and vegetable mixture. Toss together. Refrigerate for 1 or more hours. Toss again before serving. Serve cold.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 158
Fat: 7.5g
Fiber: 5g

Cumin-braised Brussels Sprouts

Cumin-braised Brussels Sprouts

2 1/2 pounds fresh brussels sprouts
1 T. olive oil
1 tsp. cumin seeds
1/3 C. chopped fresh basil leaves or 2 T. dried basil
2 T. butter
Salt and pepper

Trim and discard stem ends from brussels sprouts; rinse sprouts. Cut each in half, through stem end. Add olive oil, brussels sprouts, and cumin seeds to a 5- to 6-quart pan over high heat; stir often until sprouts are slightly browned, about 5 minutes. Add 1 C. water (and the basil if using dried); cover, reduce heat to medium-high, and cook, stirring occasionally, until sprouts are tender when pierced, 6 to 8 minutes. If liquid evaporates before sprouts are tender, add a little more water to prevent scorching. Uncover and add butter; stir often until butter is melted. Stir in fresh basil, if using, and salt and pepper to taste. Pour into a serving bowl.

Yield: 10 servings
Calories: 65
Fat: 3.3g
Fiber: 5g

Shrimp and Vegetable Tagine with Couscous

Shrimp and Vegetable Tagine with Couscous

2 C. vegetable broth
2 tsp. olive oil
1 package (10 to 12 oz.; 1 2/3 to 1 3/4 C.) couscous
2 cloves garlic, peeled and minced
1 T. chili powder
1 tsp. ground coriander
1/2 tsp. ground cumin
1/4 tsp. hot chili flakes
1 can (14 oz.) diced tomatoes
1 package (14 to 16 oz.) frozen mixed vegetables (one with corn works well)
1 package (12 oz.) frozen uncooked peeled, deveined shrimp (51 to 60 per lb.), thawed
Salt
1/4 C. chopped parsley, fresh cilantro, or mint leaves

In a 2- to 3-quart pan over high heat, bring broth and 1 tsp. olive oil to a boil. Stir in couscous, cover pan, and remove from heat. Let stand until broth is absorbed and couscous is tender to bite, about 5 minutes. Meanwhile, in a 5- to 6- quart pan over medium-high heat, stir garlic in remaining tsp. oil until it just begins to brown, 1 to 2 minutes. Add chili powder, coriander, cumin, and chili flakes; stir until fragrant, about 30 seconds. Add tomatoes (including juices) and bring to a boil over high heat. Stir in frozen vegetables and cook, stirring often, for 3 minutes. Add thawed shrimp and cook, stirring often, until shrimp are opaque but still moist-looking in center of thickest part (cut to test) and vegetables are hot, 4 to 5 minutes. Add salt to taste. With a fork, fluff the couscous; spoon equal portions of it into wide, shallow bowls. Spoon shrimp and vegetable mixture, including juices, evenly over couscous and sprinkle with parsley.

Yield: 6 servings
Calories: 325
Fat: 3.6g
Fiber: 5.1g

Skillet Beef With Greens and Red Potatoes

Skillet Beef With Greens and Red Potatoes

1 lb. top round beef
1 T. paprika
11/2 tsp. oregano
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/8 tsp. red pepper
1/8 tsp. dry mustard
8 red-skinned potatoes, halved
3 C. onion, finely chopped
2 C. beef broth
2 cloves large garlic, minced
2 large carrots, peeled, cut into very thin, 2 1/2-inch strips
2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed,coarsely torn
as needed nonstick cooking spray

Partially freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture. Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for 5 minutes. Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir in carrots, lay greens over top, and cook covered until carrots are tender, about 15 minutes.

Yield: 6 servings
Calories: 340
Fat: 5g
Fiber: 8g

Bean and Macaroni Soup

Bean and Macaroni Soup

2 cans (16 oz each) great northern beans
1 T. olive oil
1/2 lb. fresh mushrooms, sliced
1 C. onion, coarsely chopped
2 C. carrots, sliced
1 C. celery, coarsely chopped
1 clove garlic, minced
3 C. tomatoes, fresh, peeled, cut up (or 1 1/2 lb canned, whole, cut up)
1 tsp. dried sage
1 tsp. dried thyme
1/2 tsp. dried oregano
to taste black pepper, freshly ground
1 bay leaf, crumbled
4 C. elbow macaroni, cooked

Drain beans and reserve liquid. Rinse beans. Heat oil in 6-quart kettle. Add
mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook. Combine reserved bean liquid with water to make 4 C. Add liquid, beans, and cooked macaroni to vegetable mixture. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.

Yield: 16 servings
Serving size: 1 C.

Calories: 158
Fat: 1g
Fiber: 5g

Scalloped Pumpkin and Spinach

Scalloped Pumpkin and Spinach

6 C. cubed peeled fresh pumpkin (2 lb.)
Cooking spray
1 1/2 C. thinly sliced onion
1/4 C. all-purpose flour
2 C. low-salt chicken broth
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. pepper
3/4 C. (3 oz.) shredded reduced-fat Swiss cheese, divided
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry

Preheat oven to 375°. Cook pumpkin in boiling water 8 minutes or until tender. Drain; set aside. Place a large nonstick skillet coated with cooking spray over medium heat; add onion, and sauté 7 minutes or until golden brown. Remove onion from skillet, and set aside. Add flour to skillet. Gradually add broth, stirring with a whisk until blended. Cook over medium heat or until thick and bubbly (about 6 minutes), stirring constantly. Remove from heat; stir in salt, nutmeg, and pepper. Combine pumpkin, onion, 1/4 C. cheese, and spinach in a bowl. Spoon pumpkin mixture into a 6-C. gratin dish coated with cooking spray. Pour sauce over pumpkin mixture. Sprinkle 1/2 C. cheese over gratin. Bake at 375° for 30 minutes or until bubbly. Broil 3 minutes or until cheese is golden brown. Let stand 5 minutes before serving.

Yield: 4 servings
Serving size: 1 C.

Calories: 189
Fat: 5.3g
Fiber: 5.2g

Turkey Bourguignon

Turkey Bourguignon

3 pounds turkey cutlets, cut into 2-inch strips
salt to taste
freshly ground black pepper
flour for dredging
2 T. olive oil
2 small yellow onions, diced
2 cloves garlic, minced
2 sprigs thyme
1 bay leaf
2 cups red wine (preferably Burgandy)
2 cups diced, canned tomatoes, with their juices
4 cups low-sodium chicken broth
4 large carrots, peeled and cut into 1/2-inch pieces
4 large parsnips, peeled and cut into 1/2-inch pieces
2 large russet potatoes, diced

Season the turkey with salt and pepper. Dredge it in flour and shake off the excess. Heat the olive oil in a heavy soup pot or Dutch oven over medium-high heat. Sear the turkey on all sides. Adjust the heat so that the meat browns well, but does not burn. Add the onions, garlic, thyme and bay leaf and cook 2 minutes more. Add the red wine. Stir with a wooden spoon to release any caramelized bits that may be stuck to the bottom of the pan and cook until the wine is almost completely evaporated. . Add the tomatoes with their juices and the chicken broth and bring to a boil. Adjust the heat so that the stew simmers and cook until the meat is tender, about 1 hour. Add the carrots, parsnips and potatoes and cook until the vegetables are completely tender, about 20 minutes more. (The potatoes will fall apart and thicken the sauce.) Adjust the seasoning with salt and pepper, remove the bay leaf and serve in a deep tureen.

Yield: 8 Servings
Serving Size 1 bowl

Calories: 474
Fat: 5g
Fiber: 6g

Lasagne Style Spaghetti Squash

Lasagne Style Spaghetti Squash

1 spaghetti squash, halved lengthwise and seeded
1 onion, chopped
2 T. minced garlic
2 (14 ounce) cans stewed tomatoes
1 T. dried basil
1 cube vegetable bouillon
black pepper to taste
1 (15 ounce) can black olives, chopped
1 cup shredded mozzarella cheese
1 cup shredded Parmesan cheese

Preheat oven to 325 degrees F (165 degrees C). Spray a baking sheet with a thin layer of cooking spray. Place squash halves cut side down on the baking sheet. Bake squash 35 minutes in the preheated oven, or until a knife can be easily inserted. Remove from oven, and cool. Meanwhile, spray a non-stick saucepan with cooking spray. Over medium heat, sauté the onion and garlic until golden brown. Stir in tomatoes, basil, bouillon cube, and black pepper. Cook for about 15 minutes, or until you have a medium thick sauce. Remove squash strands with a fork, reserving the shells. Layer each half with a spoonful of the sauce, a layer of spaghetti squash strands, olives, and mozzarella cheese. Repeat layers until shells are full, or until all of the ingredients are used. Top with Parmesan cheese. Bake for 20 minutes in the preheated oven, or until Parmesan cheese melts.

Makes 6 servings
Calories: 287
Total Fat: 16g
Dietary Fiber: 5.8g

Sherried Pumpkin Soup

Sherried Pumpkin Soup

1 cup Plain nonfat Yogurt
1 T. vegetable oil
1 cup chopped onion
4 cups chicken broth
1 cup peeled, diced potato
1 15 oz can pumpkin puree
1/4 cup dry Sherry
1/4 tsp. ground nutmeg
salt and ground black pepper to taste
toasted pumpkin seeds optional*

Directions
1. In a large saucepan heat oil; add onion and cook 3 minutes, stirring often. Add chicken broth and bring to a boil. Add potato and simmer until almost tender. Stir in pumpkin, sherry and nutmeg and bring to a boil. Remove from heat and cool slightly. Blend mixture in a blender or food processor until smooth. Return to pan and heat to a simmer. Remove 1/4 cup soup into a bowl and stir in DANNON Plain yogurt. Mix well. Add 3/4 cup more soup. Mix well. Return yogurt/soup mixture to warm soup and whisk until smooth. DO NOT BOIL. Serve warm or cold garnished with toasted pumpkin seeds.

Yield: 5 servings
Serving Size: 1 cup

Calories: 140
Fat: 4g
Dietary Fiber: 5g

Smoky Pumpkin Soup

Smoky Pumpkin Soup

6 slices crisp-cooked bacon, crumbled
1/4 cup bacon drippings/melted butter
6 T. all-purpose flour
6 cups hot low-fat chicken broth
1 29-ounce can of pumpkin
1/2 cup dry white wine
1 tsp. dried thyme, crumbled
1/2 tsp. nutmeg
salt and freshly ground black pepper to taste
toasted pumpkin seeds for garnish (optional)

Cook bacon, dice and set aside. Measure 1/4 cup of drippings, or use available drippings plus enough melted butter to equal 1/4 cup. Place drippings or drippings-butter combination in a large saucepan and add the flour. Cook roux for about 10 minutes, stirring frequently. Add hot broth to roux and whisk together. Add pumpkin, wine and seasonings and bring mixture to a slow simmer. Reduce heat slightly and continue cooking for 30 to 45 minutes, stirring occasionally. Add the bacon, and continue cooking for 15 minutes. Readjust seasoning with additional salt and pepper, if needed. Serve garnished with pumpkin seeds if desired. Makes a nice accompaniment for grilled Swiss cheese sandwiches (use pumpernickel bread).

Yield: 6 Servings
Calories: 200
Fat: 11.5
Fiber: 6g

High Fiber Pumpkin Muffins

High Fiber Pumpkin Muffins

2 C. Fiber One Bran Cereal
1 C. Skim Milk
1 C. Libby’s Canned Pumpkin
1 tsp. Pumpkin Pie Spice
1 tsp. Cinnamon
1/4 C. Egg beaters
1/4 C. Brown Sugar
1/4 C. Splenda Artificial Sweetener
1 1/4 C. Self-rising flour
2 tsp. Baking Powder
1/2 tsp. Salt

Preheat oven to 350 degrees and spray muffin tin (12) with cooking spray. Mix together cereal and milk and let stand for 5-10 minutes. Mix all wet ingredients well. Combine all dry ingredients together and blend into wet ingredients. Divide batter into 12 muffin C.. Bake at 350 degrees for about 20 minutes.

Yield: 12 Muffins
Calories: 97
Fat: .7g
FIber: 6.2g

Honey Bran Muffins

Honey Bran Muffins

1 1/4 C. whole wheat pastry flour
1/2 C. oatmeal
1 C. oat bran
1/4 C. honey
1 tsp. baking powder
1 tsp. baking soda
3/4 tsp. ground cinnamon
1/4 tsp. nutmeg
2 slightly beaten eggs
2/3 C. buttermilk
1/2 C. raisins
1/4 C. oil

Spray muffin pan with vegetable cooking spray or line with paper baking cups. Stir together all dry ingredients. Combine eggs, buttermilk, honey and oil. Add egg mixture to flour mixture; stir until moistened. Fold in raisins. Fill muffin pan 2/3 full. Bake in a 400 degree F oven for 15-20 minutes.

Yield: 12 Muffins
Serving Size: 1 Muffin

Calories: 165
Fat: 6g
Fiber: 4g

Tomato Alphabet Soup

Tomato Alphabet Soup

2 T. Butter
1 C. chopped Onion
1 C. chaopped Carrot
1/3 C. chopped Celery
1 1/2 C. Vegetable Broth
1 tsp. dried Basil
1/4 tsp. Pepper
1 28oz. can Diced Tomatoes, undrained
2 C. cooked Alphabet Pasta (about 1 cup uncooked), divided
1 C. 2% Milk

Melt the butter in a saucepan over medium-high heat. Add onion, carrot, and celery; sauté 4 minutes or until tender. Add broth, basil, pepper and tomatoes, bring to a boil. Reduce heat and simmer 15 minutes. Stir in 1/2 C. pasta. Remove from heat; let stand 5 minutes. Place half of tomato mixture in a blender and process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining tomato mixture. Return pureed soup to pan; stir in remaining pasta and milk. Cook over medium-high heat 2 minutes or until fully heatedm stirring frequently (do not boil).

Yield: 6 servings
Serving Size: 1 cup

Calories: 175
Fat: 5.2g
Fiber: 4g

Chunky Red Pepper Soup with Avocado Toast

Chunky Red Pepper Soup with Avocado Toast

4 large red sweet peppers
1 tsp. olive oil
1/2 C. finely chopped onion
4 roma tomatoes, peeled, seeded, and chopped
4-5 C. reduced sodium chicken or vegetable broth
1/8 tsp. salt
1/8 tsp. fresh ground black pepper
1 T. balsamic vinegar

Avocado Toast:
6 bias cut slices (1/4 inch each) French baguette loaf
1 T. roasted garlic paste
1 ripe avocado, peeled and sliced
1/8 tsp. salt
1 T. lime juice

To roast the peppers: Preheat oven to 425*F. Remove stems, seeds, and membranes from peppers. Place peppers, cut side down, on a lightly oiled baking sheet. Roast 20 to 25 minutes or till skins char and blister. Remove from heat. Wrap peppers in foil and let stand 15 minutes or until cool. Peel off skin. Use immediately or refrigerate up to several days. Heat the one tsp. of olive oil in a large saucepan over medium heat. Cook and stir onion in oil for 2 minutes, or till soft. Add peppers, tomatoes, broth, salt, pepper, and vinegar. Bring just to boiling. Reduce heat; simmer uncovered for 10 minutes, stirring occasionally. Cool slightly. Transfer half of mixture to a blender container or food processor bowl. Process until smooth. Return mixture to saucepan and stir well. Heat thoroughly. To make Avocado Toast: Preheat broiler. Toast bread slices under broiler until lightly browned, turning once. Remove from oven. Spread each piece of toast with about 1/2 tsp. roasted garlic paste; set aside. Toss avocado slices with lime juice and salt. Arrange several slices of avocado on each piece of toast and garnish with a fresh basil leaf, if desired.

Yield: 6 servings
Serving Size: About 1 C. Soup + 1 Avocado Toast

Calories: 158
Fat: 6g
Fiber: 5g

Shrimp and Shiitake cakes

Shrimp and Shiitake cakes

For the citrus coulis:

1 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh lemon juice
1/4 cup fresh grapefruit juice
3 T. sweet chili garlic sauce
1/4 cup rice wine vinegar
1/4 cup low-sodium soy sauce

For the shrimp and shiitake cakes:

2 T. vegetable oil
2 minced shallots
1 tsp. minced fresh ginger
1/2 pound shiitake mushrooms, stemmed and diced
Salt and pepper to taste
1 pound shrimp, peeled, deveined and diced
2 T. finely chopped green onion
1 T. finely chopped fresh mint
1 T. finely chopped fresh cilantro
1 T. finely chopped fresh basil
1/4 cup rice flour
1 T. butter, melted

5 C. Mixed Greens, Julienned Carrots & Julienned Cucumber
Sunflower or Diakon Sprouts can be added to the salad, if available

To make the coulis: In a blender or large bowl, combine orange, lime, lemon and grapefruit juices. Add chili garlic sauce, vinegar and soy sauce and pulse to combine. To make the cakes: Preheat oven to 350 degrees. In a sauté pan over medium high heat, add oil. Add shallots and ginger and sauté until softened. Add shiitakes and sauté until tender. Sprinkle with salt and pepper. Remove to a plate and let cool. In a large bowl, combine shrimp, green onion, mint, cilantro, basil and cooled mushroom mixture. Add the flour and stir until incorporated. If using cooking rings, brush lightly with butter. Lightly brush a baking sheet with remaining butter. Divide the shrimp mixture and fit into rings or shape by hand into cakes and place on baking sheet. Bake for 4 to 8 minutes, or until shrimp cake turns opaque. Toss salad with enough coulis to lightly coat. Arrange lettuce on plates, tops with warm cakes and drizzle each with coulis.

Yield: 5 servings
Calories: 370
Fat: 10g
Fiber: 8g

Spicy Shrimp and Peanut Noodle Salad

Spicy Shrimp and Peanut Noodle Salad

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

High Fiber Pizza Crust

High Fiber Pizza Crust

1 tsp. honey
3/4 cup warm water
1T. active dry yeast
3/4 cup arrowroot flour
1 1/2 cups spelt flour
1 1/2 cups cooked great white northern beans, pureed
1 tsp. salt
1/4 cup regular olive oil
Note: add spelt flour as required.

In mixing bowl, dissolve honey in warm water. Sprinkle in yeast and let stand 10 minutes until foamy. In separate bowl, stir together flours, pureed beans and salt. Stir oil into yeast mixture. Stir in about half the flour mixture. Gradually stir in the rest of the flour to make a slightly sticky ball of dough. Divide into two balls. On a lightly floured surface, roll out each half of the dough into circles about 10 inches in diameter. Transfer to two nonstick pizza pans. Stretch dough to fit round pans. Let rest at least for 10 minutes before adding toppings. A 30-minute rise will give you a thicker, higher crust. Add toppings just before baking in a pre-heated oven at 375-degree. Bake 25 minutes.

Yield: 2 pizza crusts, 12 servings total
Serving Size: 1 slice pizza

Calories: 148
Fat: 5g
Fiber: 2.5g

Notes: Even though an individual slice doesn’t meet the 4g fiber I usually require to put this in the high fiber category, I’m adding it because a person would rarely have one slice only, plus it’s still tons of fiber over white bread dough. This isn’t particularly low calorie dough, and this is only for the crust, not the toppings which will add even more calories. But if you are craving pizza, this is a great way to get some extra fiber in your diet. With topping of caramelized onion, sliced artichole hearts and a minimal amount of sauce and cheese — yum! =)

Vegetable Whole Wheat Pizza

Vegetable Whole Wheat Pizza

Dough:
1 cup warm water
1 tsp. honey
1 package dry yeast
1 1/4 cups whole wheat flour
1 1/4 cups all-purpose flour, plus more for kneading and forming dough
1 tsp. dried oregano
1 tsp. crushed red pepper flakes
1 tsp. salt
Vegetable Spray, for bowl
Cornmeal, for pan
Topping:
1 T. olive oil
1/4 to 1/2 cup white wine
2 large red onion, chopped
4 cups packed fresh spinach leaves, washed well
1 T. chopped fresh tarragon leaves
Salt and freshly ground black pepper
3 fresh tomatoes, sliced
3/4 cup chopped mushrooms
1 yellow bell pepper, chopped
1/2 cup grated part-skim mozzarella
1/4 tsp. crushed red pepper flakes
1 1/2 tsp. garlic salt

Preheat the oven to 450 degrees F. To make the dough: In a small bowl, combine water, honey, and yeast. Let stand until foamy, about 10 minutes. In a large mixing bowl, combine the flours, oregano, crushed red pepper and salt. Add the yeast mixture and stir until a soft dough forms. Turn the dough out onto a floured surface and knead until smooth, adding flour as needed if dough is sticky, about 10 minutes. Clean the bowl and coat it with vegetable spray. Form the dough into a ball, put it in the bowl and cover with a kitchen towel. Let rise in a warm place until doubled in size, about 1 hour. Meanwhile, to make the topping: Heat the olive oil and 1/4 cup wine in a large nonstick skillet over medium-high heat. Add the onion and cook until softened, adding more wine, if needed, 3 to 4 minutes. Add the spinach and cook until just wilted, about 3 minutes more. Stir in tarragon and season with salt and pepper, to taste. Set aside. Punch the dough down and let rest for 10 minutes. Sprinkle a large baking sheet with cornmeal. On a lightly floured surface, stretch the dough into a 12-inch circle, rolling the edge over slightly and pinching it together to form a thick rim. Place the dough on the baking sheet. Arrange the tomato slices over the crust and top with the spinach mixture. Scatter the mushrooms and bell pepper over the top, then sprinkle with the cheese and crushed red pepper. Bake until crust is golden brown, about 35 minutes. Sprinkle with garlic salt, cut into wedges and serve immediately.

Yield: 8 servings
Calories: 216
Fat: 4g
Fiber: 5g

Pasta Puttanesca

Pasta Puttanesca

1 T. olive oil
4 anchovy fillets, finely chopped
2 large cloves garlic, finely chopped
1/4 tsp. thyme
1/8 to 1/4 tsp. crushed red pepper flakes
1 can (28 oz.) plum tomatoes, chopped with their juice
1/4 C. Calamata olives, pitted and chopped
2 T. capers
8 oz. corn spaghetti
2 T. chopped parsley

In medium skillet, heat olive oil over medium heat. Add anchovy fillets, garlic, thyme, and red pepper and cook 1 minute or until garlic is golden brown. Add tomatoes, olives, and capers, and bring to a boil over high heat. Reduce heat to medium and cook 3 minutes or until sauce is slightly reduced and flavors are blended. Meanwhile, in large pot of boiling water, cook pasta according to package directions. Drain and transfer pasta to large serving bowl. Pour sauce over pasta, add parsley and toss to combine.

Yield: 4 servings
Calories: 290
Fat: 6.7g
Fiber: 9.7g

Spinach & Mushroom Enchiladas

Spinach & Mushroom Enchiladas

for the sauce:
2 (10-ounce) cans tomatoes with chiles
1 small onion, chopped
1 garlic clove, minced
2 tsp. ground cumin
2 T. chopped cilantro leaves
1 T. chopped oregano leaves
Kosher salt
Freshly ground black pepper

For the enchiladas:
1 large red onion, diced
1 garlic clove, minced
1/2 lb. portobello mushrooms, cleaned and cut into 1/2-inch pieces
1(10-ounce) box frozen chopped spinach, thawed and squeezed to remove excess water
1/2 C. skim milk
1 T. cornstarch
1 1/2 tsp. ground cumin
1 T. minced chipotle in adobo (optional)
1 lime, juiced
4 (6-inch) low-fat corn tortillas
1/4 C. queso blanco (crumbly white mexican cheese)

For the sauce: Combine all of the sauce ingredients in a saucepan. Bring to a simmer and cook until all of the vegetables are tender, about 15 minutes. If desired, you can puree with an immersion blender or an immersion blender for a smooth consistency. Season to taste with salt and pepper. Thin with water, if necessary. While the sauce is simmering, make the filling. For the filling: Heat a 12-inch nonstick sauté pan over medium heat. Add the onions and garlic and cook until the onions are translucent, about 4 minutes. Add the mushrooms and cook until they have released most of their liquid, about 6 minutes. Add a few T. of water if the mushrooms get too dry. Add the spinach and cook until it is heated through. Combine the milk and the cornstarch to make a slurry. Add the milk mixture and bring to a simmer. Once the mixture comes to a simmer, the cornstarch will thicken the liquid. Cook for 1 minute. Add the cumin, chipotle, and lime juice and mix well. Remove from the heat and season, to taste, with salt and pepper. Cool slightly. Preheat the oven to 375 degrees F. Wrap the tortillas in a wet paper towel and microwave for 15 seconds to heat. Ladle 1/2 of the sauce into the bottom of a baking dish. Place a few T. of the filling on each tortilla and roll into a cylinder. Place, seam side down in the dish. Repeat with the remaining tortillas and filling. Top with the remaining sauce and the cheese. Bake, uncovered, until heated through and bubbly, about 25 to 30 minutes.

Yield: 4 servings
Serving Size: 1 Enchilada with sauce

Calories 203
Fat: 3.4g
Fiber: 6.7g

Okra Simmered with Canadian Bacon and Tomatoes

Okra Simmered with Canadian Bacon and Tomatoes

1/2 tsp. olive oil
1 C. chopped onion
2 slices (2 oz.) chopped Canadian bacon
1 1-lb. package frozen okra (2 1/2 C.)
1 8 oz. can tomatoes, chopped (1 C.)
1/4 tsp. pepper

Heat the oil in a high-sided skillet on medium high. Sauté the onion with the Canadian bacon until soft, 10 minutes, lowering the heat to keep from scorching. Trim the caps off the okra and cut into 1/2-inch slices. Add the okra and 1 C. of chopped tomatoes to the onions and bacon and cook 10 minutes more or until the okra is tender. Season with pepper and serve.

Yield: 4 servings
Calories: 89
Fat: 2g
Fiber: 5g

SBD Edamame Salad

SBD Edamame Salad

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

Fat-Free Bran Muffins

Fat-Free Bran Muffins

2 1/2 C. Kellogg’s Bran Buds cereal
3/4 cup hot water
1/2 cup fruit puree (e.g. “Just like Shortenin'” or Sunsweet Lighter Bake)
1/4 cup molasses
2 C. buttermilk
1 cup sugar
2 eggs
2 1/2 tsp. baking soda
1 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. allspice
2 1/2 C. flour

Preheat oven to 375 degrees or 350 degrees if using non-stick pans. Grease muffin tins. In a food processor, add cereal and process until crushed to fine crumbs. Add hot water. Process until briefly. Add all remaining ingredients and mix just until batter is blended. At this point, the batter can be refrigerated for up to six weeks, so you can make a batch ahead and just bake them fresh when you need them. When ready to bake, fill greased muffin tins 3/4 full. Bake for 15 to 20 minutes or until lightly brown. Do not over bake. You can also add chopped fruit or nuts to the batter for variety.

Yield: 24 Muffins
Serving Size: 1 Muffin

Calories: 135
Fat: < 1g
Fiber: 4.4g

Blueberry Bran Muffins

Blueberry Bran Muffins

Blueberry Bran Muffins2 C. fresh blueberries
1 1/2 C. all bran cereal with extra fiber
1 1/2 C. plain soy milk (or skim milk)
1 large egg
1/3 C. canola oil
3/4 C. Splenda
2 T. freshly grated orange zest (colored peel)
1 tsp. vanilla
1 C. whole wheat pastry flour
1 T. baking powder
1 tsp. cinnamon
3/4 C. chopped pecans

Wash the blueberries, then remove the stems. Lay the berries on a paper towel to dry. Preheat the oven to 375 degrees. Grease your muffin tins or line them with paper liners. In a large mixing bowl, mix together the cereal and the soy milk; soak this mixture for about 15 minutes. Stir in egg, oil, Splenda, orange zest, and vanilla. In a separate bowl, combine the flour, baking powder, cinnamon and nuts. Gently stir in the blueberries. All at once, add the dry ingredients to the cereal mixture. Gently stir, just until blended. Do not over-stir! Too much stirring destroys the light texture of muffins. Spoon the batter into greased or paper-lined muffin tins. Bake the muffins for 25 minutes, until the cake tester inserted in the center of a muffin comes out clean.

Yield: 18 muffins
Serving Size: 1 muffin

Calories: 140
Fat: 8g
Fiber: 4g

Chicken Pistachio Salad

Chicken Pistachio Salad

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.

Canyon Ranch Positive Power Salad

Canyon Ranch Positive Power Salad

1/2 C. raw almonds, chopped and toasted
2 C. chopped broccoli
2 C. sliced mushrooms
11/2 C. chopped cauliflower
11/2 C. diced jicama
1 C. diced carrots
1/2 C. diced yellow squash
1/2 C. diced zucchini
1/2 C. alfalfa sprouts
1/4 C. chopped scallions
2 red delicious apples, unpeeled and diced
1/2 C. raisins
4 oz. part-skim mozzarella cheese,diced (1 C.)
1/4 C. freshly grated parmesancheese
1/2 C. Italian Jet Fuel Dressing
1/3 C. toasted sunflower seeds

If preparing this salad ahead of time, don’t add the dressing, almonds, or sunflower seeds until you’re ready to serve it. The salt in the dressing will soften the other ingredients, and the nuts and seeds won’t be as crunchy. Combine all the ingredients, except the sunflower seeds, in a large bowl and mix thoroughly. Sprinkle 2 tsp. of toasted sunflower seeds over the top of each serving.

Yield: 8 servings
Serving Size: 1 1/2-C.

Calories: 226
Fat: 11.3g
Fiber: 4.5g

Grilled Vegetables Antipasto

Grilled Vegetables Antipasto

2 Red Bell Peppers
2 Zucchini, cut in half lengthwise
2 Japanese Eggplant, cut in half lengthwise
1/4 C. chopped Fresh Parsley
1/4 C. Balsamic Vinegar
1 T. Olive Oil
6 cloves Garlic, peeled and crushed

Prepare grill. Place peppers on grill rack and grill 15 minutes or until charred, turning occasionally. Place pepper in a zip top baf and let stand 15 minutes. Peel peppers, discard seeds and membranes. Coarsely chop peppers and return to a large yip top bag. While peppers are waiting to be peeled, place zucchini and eggplant on the grill; grill 10 minutes, turning occasionally. Remove zucchini and eggplant from grill. let stand 10 minutes. Coarsely chop zucchini and eggplant and edd to peppers in bag. Combine parsely, oil, balsamic and garlic (and 1/2 tsp of salt, if desired), stirring with a whisk. Pour the parsley vinaegrette over the vegetables. Seal bag and toss genty to coat. Refrigerate at least 2 hours, to overnight.

Yield: 6 servings
Serving Size: 1 C.

Calories: 122
Fat: 4g
Fiber: 6.7g

Light Spinach Frittata with Tomato Salsa

Light Spinach Frittata with Tomato Salsa

From: The South Beach Diet

1 T. Olive Oil
1 small Onion, sliced
2 cloves Garlic, minced
1 10oz. pkg. frozen Spinach, thawed & well drained
2 Eggs
3 Egg Whites
1/3 C. Evaporated Skim Milk
1/2 C. shredded reduced fat Mozzarella Cheese

Salsa:
4 Plum Tomatoes, seeded & chopped
2 Scallions, minced
1 clove Garlic, minced
2 T. minced fresh Cilantro
1 T. fresh Lime Juice
Salt & Pepper to taste

Combine all salsa ingredients; set aside. Preheat the oven to 350 degrees. Heat the olive oil in an oven safe 10″ skillet over medium heat. Add onions and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5-7 minutes, until it is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are fully set and the cheese has melted, 5-10 minutes. Serve immediately, topped with the salsa.

Yield: 2 servings

Calories: 369
Fat: 17g
Fiber: 8g

Notes: Although the SBD book calls this 2 servings, IMO this could serve 4. Half a 10″ skillet of eggs and half a package of spinach and half the salsa is a LOT of food.

Shells With Black Bean Sauce

Shells With Black Bean Sauce

1 green bell pepper; chopped
1 onion; chopped
1 clove garlic; minced
1/2 tsp. dried oregano
1/2 tsp. ground cumin
1 tsp. olive oil
2 can tomato sauce; low-sodium; 8oz each
1 can black beans; (15oz) rinsed and drained
1 dash hot-pepper sauce (to taste)
8 oz. shell pasta; cooked
1/2 C. shredded nonfat cheddar cheese

Sauté peppers, onions, garlic, oregano and cumin in olive oil over medium heat under tender, about 1-3 minutes. Add tomato sauce, beans and hot-pepper sauce. Bring to a boil; reduce heat; cook for 10 minute. Top with pasta. Top with cheese.

Yield: 6 servings
Calories: 309
Fat: 2g
Fiber: 8g

Glazed Brussels Sprouts and Carrots

Glazed Brussels Sprouts and Carrots

1 lb. Brussels sprouts
8 oz. carrots, cut into 1″ pieces
1/2c. water
1 tsp. sugar
1/2tsp. canola oil
1/4tsp. ground nutmeg
1/4tsp. black pepper

In a saucepan over high heat, bring Brussels sprouts, carrots and water to a boil. Reduce heat to medium. Cover and cook until vegetables are tender, 5 to 8 min. Drain off water and return pan to heat. Add sugar, oil, nutmeg and pepper. Cook, stirring constantly until vegetables are glazed, about 1 min.

Yield: 4 servings
Calories: 78
Fat: 1.3g
Fiber: 6.7g

Great Garbanzo Soup

Great Garbanzo Soup

2 cans (19 oz. each) garbanzo beans
1 T. olive oil
2 garlic cloves, minced
1/2 C. chopped onion
4 C. canned vegetable broth
2 C. water
1 can (14 1/2 oz.) sliced carrots, drained
1 can (14 1/2 oz.) canned French style green beans, drained
1 can (15 oz.) diced tomatoes in juice
1 can (8 oz.) tomato sauce
1 T. Italian seasoning
1 1/2 C. spiral noodles, uncooked

Drain and rinse 1 can garbanzo beans. Reserve. Puree remaining can of beans and their liquid in food processor until smooth. Heat oil in large stockpot over medium high heat. Add garlic and onion. Cook
until fragrant about 1 minute. Add vegetable broth, water, carrots, and green beans to the pot. Bring to boil. Stir in diced tomatoes, tomato sauce, Italian seasoning, and the reserved beans. Add the pureed beans to the soup. Mix well. Return soup to a boil. Add noodles and cook for 10 to 12 minutes until the
noodles are tender.

Servings: 10
185 calories
7 g total fat
7 g fiber

Black Bean Dip

Black Bean Dip

2 C. Cooked and Drained Black Beans
4 tsp. Tomato Paste
3 T. Water
1 Clove Garlic, minced
2 tsp. Lime Juice
1/2 tsp. Ground Cumin
2 Green Onions, chopped fine
2 T. Mild Green Chili, chopped

In a food processor or blender mix the black beans, tomato paste, water, garlic, lime juice, and cumin. Whirl for 1 minute, or until it forms a smooth paste. Stir in the green onion and chilies after transferring to serving dish.

Servings: 8
Serving Size: ~ 1/4 C.

Calories: 39
Fat: 0g
Fiber: 2.9g

Garden Vegetable Soup

Garden Vegetable Soup

2/3 C. sliced carrot
1/2 C. diced onion
2 garlic cloves, minced
3 C. fat-free broth (beef, chicken or veg)
1 1/2 C. diced green cabbage
1/2 C. green beans
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 C. diced zucchini

In large saucepan, sprayed with non-stick cooking spray, sauté the carrot, onion and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano and salt; Bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot.

Yield: 2 Servings
Servign Size: 2 cups

Calories: 84
Fat: trace
Fiber: 4.8g

Southwestern-Style Pierogies

Southwestern-Style Pierogies

12 Potato and cheddar cheese pierogies
Non-stick cooking spray
1/2 C. Red onion, chopped
2 cloves Garlic, minced
2 C. Canned black beans, drained
Black pepper to taste
1 T Ground cumin
1/2 C. Fresh cilantro leaves, chopped

Thaw frozen pierogies in boiling water for 5 minutes, uncovered. Drain and set aside. In skillet coated with cooking spray, cook onion and garlic until tender. In saucepan, warm beans, onion, garlic pepper and cumin. Arrange pierogies on a plate and top with black bean mixture. Sprinkle with chopped cilantro.

Yield: 4 servings
Calories: 311
Fat: 4g
Fiber: 8g

Very Veggie Pierogies

Very Veggie Pierogies

1 dozen potato & cheddar cheese pierogies
Nonstick cooking spray
1 cup fresh broccoli florets
1 cup thinly sliced carrots
1 cup sliced zucchini
1/4 cup sliced onion
1 small yellow bell pepper, seeded & cut into slivers
1/3 cup chopped green bell pepper
10 cherry tomatoes, halved
2 T. oil-free Italian dressing
1/4 cup grated Parmesan cheese
1 T. minced fresh parsley
1/4 tsp sweet red pepper flakes

Thaw frozen pierogies in boiling water for 5 minutes, uncovered. Drain and set aside. Coat large nonstick skillet with cooking spray; place over medium heat until hot. Add broccoli, carrots, zucchini, and onion; cook 4 minutes, stirring frequently. Add yellow and green peppers; cook 4 minutes. Add pierogies, tomatoes and dressing; cook until thoroughly heated, tossing gently to
combine. Transfer to a serving bowl. Sprinkle with cheese, parsley and pepper flakes; toss gently until well combined. Serve immediately.

Yield: 4 servings
Calories: 236
Fat: 3g
Fiber: 6g

Corn, Ham and Potato Scallop

Corn, Ham and Potato Scallop

6 cups peeled baking potatoes — cut in 1″ cubes
1 1/2 cups cubed cooked ham
1 15.25oz. can Green Giant Whole Kernel Sweet Corn — drained
1/4 cup chopped green bell pepper
2 tsp. instant minced onion
1 10 3/4oz.can condensed Cheddar Cheese Soup
1/2 cup milk
2 T. all-purpose flour

In 3 1/2 to 4-quart Crock-Pot slow cooker, combine potatoes, ham, corn, bell pepper and onion; mix well. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Pour soup mixture over potato mixture; stir gently to mix. Cover; cook on low setting for 7-9 hours or until potatoes are tender. Ingredients Info: Potatoes cook more quickly when cut into small pieces; cubed potatoes will cook faster than quartered potatoes. The 1-inch chunks of potato in our recipe work well as they do not get too soft during the long cooking time. Ingredient Sub: Leftover cooked roast beef or turkey can be used in place of the ham.

Yield: 6 servings
Serving Size: 1 1/2 cups

Calories: 320
Fat: 7g
Fiber: 5g

Savory Pot Roast

Savory Pot Roast

3-3 1/2 pound beef boneless chuck roast
1 T. vegetable oil
8 small red potatoes, cut in half
3 cups baby-cut carrots
1 large onion, coarsely chopped (1 cup)
1 jar (5 oz.) prepared horseradish
1 tsp. salt
1/2 tsp. pepper
1 cup water

Trim fat from the roast. Heat oil in skillet over medium-high heat. Cook beef in oil about 10 minutes, turning occasionally, until brown on all sides. Place potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables. Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef and vegetables. Cover and cook on low heat setting 8-10 hours or until beef and vegetables are tender.

Yield: 8 servings
Calories:315
Fat: 13g
Fiber: 4g

Chinese Beef and Vegetable Stew

Chinese Beef and Vegetable Stew

4 C. shredded cabbage, packed
1 large green bell pepper — cut into thin strips
4 1/2 oz. canned mushrooms — 1 jar
6 scallions — chopped
1 can, 8 oz., water chestnuts, canned drained
1 pound lean round steak — cut into strips
1/4 C. dry sherry
3 T. soy sauce
3 T. water
3 T. hoisin sauce
1 tsp. Chinese chili paste with garlic
1/4 tsp. garlic powder
1/4 tsp. garlic pepper
1 1/2 T. cornstarch
16 oz. frozen young green beans, thawed
1/2 large red bell pepper, chopped

In a 31/2- or 4-quart electric slow cooker, mix together the cabbage, green pepper, mushrooms, scallions, water chestnuts, and beef. In a small bowl, mix together 2 T. each of the sherry and soy sauce, the water hoisin sauce, chili paste and garlic powder. Pour over the beef and vegetables in the pot. Sprinkle with the garlic pepper Cover and cook on the low heat setting for 5 1/2 to 6 hours. In a small bowl or C., mix together the cornstarch and remaining sherry and soy sauce. Increase the heat setting to high. Stir in the cornstarch mixture. Place cover slightly ajar and cook on high for 1/2 hour, stirring once or twice, until the sauce clears and thickens slightly. Stir in the green beans and red pepper and cook 5 to 10 minutes longer.

6 servings
197 Calories
4g Fat
5g Dietary Fiber

Acorn Squash with White Beans & Sage

Acorn Squash with White Beans & Sage

1 T. olive oil
1 jumbo onion (1 pound), cut into 1/4-inch dice
1 medium carrot, cut into 1/4-inch dice
2 garlic cloves, crushed with garlic press
1 can (15 to 19 oz.) white kidney beans (cannellini), rinsed and drained
3/4 cup vegetable broth
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
3 tsp. chopped fresh sage leaves
2 small acorn squashes (about 12 oz. each)
1 medium tomato, cut into 1/4-inch dice
Fresh sage sprigs for garnish
Grated Parmesan cheese (optional)

In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add onion, carrot, and garlic, and cook 15 minutes or until vegetables are tender and golden, stirring occasionally. Add beans, broth, salt, pepper, and 2 tsp. chopped sage; heat to boiling. Cover skillet and keep warm. Meanwhile, cut each squash lengthwise in half and remove seeds and strings. Place squash halves in 3-quart microwave-safe baking dish. Cover and cook in microwave oven on High 6 to 8 minutes or until squash is fork-tender.* Place squash halves, cut side up, on platter. Fill each half with one-fourth of bean mixture; sprinkle with diced tomato and remaining 1 tsp. chopped sage. Garnish with sage sprigs. Serve with Parmesan if you like.