Two 16-ounce cans black beans, drained and rinsed
2 medium red bell peppers, cut into short thin strips
1/2 cup natural low-fat vinaigrette
1/2 cup fresh parsley
1/2 to 2/3 cup crumbled feta or goat cheese
Combine the beans, red bell peppers, vinaigrette, and parsley in a mixing bowl and toss well. Divide the salad among individual plates or shallow bowls. Top each serving with some of the feta cheese.
2 (9-oz.) packages refrigerated chicken ravioli (such as Monterey Pasta Company)
Cooking spray
1 C. chopped onion
1/2 C. chopped green bell pepper
1/2 tsp. dried oregano
4 garlic cloves, minced
1/4 C. dry white wine
1/2 tsp. dried basil
3/4 tsp. salt
1/4 tsp. crushed red pepper
1/8 tsp. black pepper
4 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
6 T. tomato paste
1/2 C. (2 oz.) shredded part-skim mozzarella cheese
Cook pasta according to package directions, omitting salt and fat. Drain well. Preheat oven to 400°. Heat a Dutch oven coated with cooking spray over medium-high heat. Add onion, bell pepper, oregano, and garlic; sauté 5 minutes or until vegetables are tender. Add wine and next 6 ingredients (wine through tomato paste), stirring well to combine; bring to a boil. Reduce heat, and simmer 20 minutes, stirring often. Remove from heat. Add pasta to tomato mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400° for 30 minutes or until the cheese melts and begins to brown.
Yield: 4 servings
Calories: 444
Fat: 13.3g
Fiber: 8g
2 15oz. Cans Black Beans, rinsed and drained
1 Vidalia Onion, minded
2/3 C. Breadcrumbs
1 Clove Garlic, minced
1 T. Basil
1 tsp. Oregano
1 tsp. Cumin
2 Eggs
Pepper to taste
Place black beans in a bowl and mash with a fork. Add remaining ingredients and mix well. Divide into 6-8 equal portions and shape into patties. Place patties on a medium-hot grill for several minutes per side. Serve with Salsa
1 (3lb.) can pinto beans, drained & rinsed
1 (15oz.) can whole kernel corn, drained
1 sweet red pepper, chopped
1 sweet green peppers, chopped
1 medium onion, chopped
1/4 C. cider vinegar
1/4 C. ketchup
1/4 C. olive oil
1/4 C. packed brown sugar
1 T. Dijon mustard
1 T. Worcestershire sauce
2 tsp. chili powder
3/4 tsp. ground cumin
1 tsp. salt
1/4 tsp. pepper
1/2 tsp. hot pepper sauce
1 clove garlic, crushed
Place beans, corn, peppers & onion in a large salad bowl. In a saucepan, combine remaining ingredients & bring to a boil. Reduce heat, cover& simmer for 10 minutes. Cool slightly and pour over bean mixture. Toss to coat. Serve at room temperature.
1 1/2 C. Pink or Pinto beans, dried (or 3 C. of canned beans)
2 medium onions, chopped
2 tsp. salt
2 tsp. chipotle en adobo, pureed
4 cloves garlic
1 T. cumin
2 tsp. oregano
1/2 C. catsup (or ketchup)
Soak beans overnight. When rehydrated (at least 6 hours), cook till tender with the onions, salt, and water to barely cover. (in a pressure cooker it takes about 6 minutes under pressure. Without a pressure cooker it would take about a half hour). Once the beans are fully cooked, drain out some water if you don’t like your beans soupy, and then add the rest of the ingredients. Cook for about 20 minutes, until it tastes good. These beans are good right away, but even better the next day, because the spices have a chance to work their way into the beans.
Yield: 6 servings
Calories: 194
Fat: .6g
Fiber: 7.3g
6 oz. pork tenderloin
1/8 to 1/4 tsp. black pepper
1/8 tsp. dried thyme, crushed
Nonstick cooking spray
3/4 C. thinly sliced onion
8 oz. baking apples, cored, halved crosswise, and thinly sliced
2 T. water
1 T. cider vinegar
1/2 tsp. sugar
1/2 tsp. ground cumin (optional)
1/4 tsp. salt
Trim fat from meat. Cut meat crosswise in half. Place each piece of meat, cut side down, between 2 pieces of plastic wrap. Working from center to edges, lb. lightly with the flat side of a meat mallet to 1/2-inch thickness. Remove plastic wrap. Sprinkle meat with the pepper and thyme. Lightly coat a large nonstick skillet with cooking spray. Heat over medium heat. Add meat to skillet. Cook for 6 to 8 minutes or until meat is done (160 degree F), turning once. Remove meat from skillet, reserving drippings. Cover meat and keep warm. Add onion to the reserved drippings in skillet. Cook about 4 minutes or until onion is tender, stirring occasionally. Stir in the apples, water, vinegar, sugar, cumin (if desired), and salt. Bring to boiling. Boil gently, uncovered, for 4 to 5 minutes or until the liquid is almost evaporated and the apples are moist and tender, turning apples and onion occasionally. Return the meat to skillet; heat through.
Yield: 2 servings
Calories: 190
Fat: 3g
Fiber: 4g
Four 5-oz. boneless halibut steaks
1 T. + 1 tsp. olive oil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
6 medium fresh garlic cloves, minced
8 large plum tomatoes, seeded and diced
1 large lemon, peeled and sectioned
2 T. minced fresh basil
1 T. rinsed drained capers
1 tsp. balsamic vinegar
8 C. chopped trimmed washed broccoli rabe
Preheat oven to 400o F. To prepare halibut, brush each halibut steak with 3/4 tsp. the oil; sprinkle with salt and pepper. Arrange fish in shallow baking dish just large enough to hold fish in a single layer; bake 10-12 minutes, until fish flakes easily when tested with fork. Meanwhile, to prepare coulis, in medium nonstick skillet, heat remaining 1 tsp. oil; add two-thirds of the garlic. Cook over medium-high heat, stirring constantly, until tender. Add tomatoes, lemon, basil and capers; cook, stirring frequently, 3 minutes, until tomatoes are softened. Stir in vinegar. Remove from heat; keep warm. Rinse broccoli rabe with cold water; do not dry. In large pot, combine wet broccoli rabe and remaining garlic; cook over medium-high heat, covered, 2-3 minutes, until broccoli rabe is wilted. Drain. Divide broccoli rabe evenly among 4 plates; top each portion with 1 halibut steak and one-fourth of the warm coulis.
Yield: 4 servings
Serving Size 1/2 C. Broccoli Rabe, 1 Halibut Steak, 1/3 C. Coulis
Calories: 267
Fat: 9g
Fiber: 5g
2/3 C. canned black beans, rinsed and drained
2 T. frozen whole-kernel corn
2 T. diced yellow bell pepper
2 T. diced plum tomato
1 T. diced red bell pepper
1 T. minced shallots
1 T. lemon juice
1 tsp. olive oil
1/4 tsp. ground cumin
1/4 tsp. coarsely ground black pepper
1/8 tsp. salt
Combine all the ingredients in a bowl. Serve relish chilled or at room temperature.
Yield: 1 C.
Serving size: 1/2 C.
Calories: 116
Fat: 2.9g
Fiber: 3.2g
1 (9-oz.) package fresh linguine
1 T. butter
1 T. all-purpose flour
1 (12-oz.) can evaporated low-fat milk
3/4 C. (3 oz.) crumbled Gorgonzola cheese
3/4 tsp. salt
1/4 tsp. black pepper
1 (6-oz.) bag fresh baby spinach (about 6 C.)
Cook pasta according to package directions, omitting salt and fat. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add the milk, stirring constantly with a whisk. Increase heat to medium-high; bring to a boil, stirring constantly. Reduce heat; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat, and stir in cheese, salt, and pepper. Combine the sauce, pasta, and spinach, tossing gently to coat.
Yield: 4 servings
Serving size: 1 1/4 C.
Calories: 379
Fat: 12.2g
Fiber: 4.6g
2 tsp. olive oil
4 C. thinly sliced fennel bulb (about 4 small bulbs)
3 C. vertically sliced onion
1 C. red bell pepper strips
2/3 C. vegetable broth
1/4 tsp. salt
1/4 tsp. fennel seeds
1/8 tsp. coarsely ground black pepper
1 garlic clove, minced
2 T. thinly sliced basil
1 1/2 T. chopped fennel fronds or fresh flat-leaf parsley
Heat oil in a large nonstick skillet over medium-high heat. Add fennel, onion, and bell pepper; sauté 6 minutes. Add broth and next 4 ingredients (broth through garlic). Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Stir in basil and fennel fronds.
Yield: 4 servings
Serving size: 3/4 C.
Calories: 92
Fat: 2.8g
Fiber: 4.9g
1 1/2 C. long-grain white rice
3/4 C. fat-skimmed chicken broth
2 T. soy sauce
2 T. white wine vinegar
1 T. cornstarch
1 1/2 tsp. sugar
1/2 tsp. hot chili flakes
1/4 tsp. salt
1 lb. broccoli florets, rinsed and cut into 1-inch-wide pieces
1 tsp. salad oil
1 T. minced fresh ginger
2 tsp. minced garlic
1 lb. (41 to 50 per lb.) shelled, deveined shrimp
1/4 C. chopped roasted, salted peanuts
In a 2- to 3-quart pan, combine rice and 23/4 C. water. Bring to a boil over high heat and cook until most of the water is absorbed, 7 to 10 minutes. Turn heat to low, cover, and cook until rice is tender to bite, 10 to 15 minutes longer. Spoon rice into a bowl. Meanwhile, in a small bowl, mix broth, soy sauce, vinegar, cornstarch, sugar, chili flakes, and salt until smooth. In a 12-inch nonstick frying pan or a 14-inch wok over high heat, combine broccoli and 1/2 C. water. When boil-ing, cover, reduce heat to medium, and simmer, stirring occasionally, until broccoli is bright green and just tender when pierced, 4 to 7 minutes. Pour into a colander to drain. Add oil, ginger, and garlic to pan; stir over high heat until garlic begins to brown, 30 to 45 seconds. Add shrimp and stir until opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes. Stir in broccoli. Stir cornstarch mixture and add to pan. Stir until sauce boils. Pour shrimp into a bowl and sprinkle with peanuts. Serve with cooked rice.
Yield: 4 servings
Calories: 492
Fat: 8.9g
Fiber: 4.7g
3/4 lb. carrots, peeled
3/4 lb. green beans, rinsed, ends trimmed
1 head cauliflower (1 1/2 lb.), rinsed
1 green bell pepper (6 oz.), rinsed, stemmed, and seeded
1/2 lb. (1 1/2 C.) dried peaches
2 T. salad oil
1 onion (1/2 lb.), peeled and thinly sliced
2 T. minced fresh ginger
2 cloves garlic, peeled and chopped
2 cinnamon sticks (each 2 in.)
2 T. curry powder
1/2 tsp. ground turmeric
1 1/2 C. vegetable broth or fat-skimmed chicken broth
3 C. (1/2 lb.) coarsely shredded cabbage
Salt
Cut carrots into 1/2-inch-thick slices. Cut beans into 1 1/2-inch pieces. Cut the cauliflower into 1 1/2-inch florets. Cut pepper and peaches into 1-inch pieces. In a 5- to 6-quart pan over medium-high heat, stir oil, onion, ginger, garlic, and cinnamon sticks until onion is limp, 5 to 7 minutes. Add curry powder and turmeric; stir 30 seconds. Add broth, carrots, beans, cauliflower, bell pepper, peaches, and cabbage; bring to a boil over high heat. Cover and simmer over low heat, stirring occasionally, until carrots are tender when pierced, 20 to 25 minutes. Add salt to taste. Serve with brown rice and chutney (recipe follows).
Yield: 6 servings
Calories: 170
Fat: 4.2g
Fiber: 6.9g
Apricot-Lemon Chutney
Rinse 1 lemon (6 oz.). With a vegetable peeler, pare yellow skin from lemon and finely chop. With a knife, cut off and discard white pith. Coarsely chop lemon, discarding seeds. In a 1- to 2-quart pan over high heat, bring to a boil 1 C. water, lemon peel, chopped lemon (with juice), 1 C. dried apricots, 1/2 C. sugar, 1 T. each minced fresh ginger, coriander seed, mustard seed, and 1/2 tsp. hot chili flakes. Reduce heat, cover, and simmer for 5 minutes. Uncover and boil over medium heat, stirring often, until most of the liquid is absorbed, 10 to 12 minutes. Add salt and 1 to 2 T. lemon juice, to taste. Cool. Serve or cover and chill up to 3 days. Makes about 1 1/2 C, 33 Calories: per T.
Vegetable Cooking Spray
1 tsp. Olive Oil
3 cloves Garlic, mashed
28oz. Can Whole Tomatoes, drained and coarsely chopped
2 15oz. Cans Black Beans, drained
1/2 tsp. Cayenne Pepper
1/4 tsp. minced Fresh Cilantro
Coat a large nonstick skillet with veggie spray. Add olive oil, and place over medium high heat until hot. Add garlic, sauté until tender. Add chopped tomatoes, reduce heat and cook uncovered 6 minutes or until mixture is slightly thickened. Stir in beans, cayenne pepper and cilantro, cover and cook 5 minutes or until thoroughly heated. Garnish with cilantro.
For Topping:
1 C. seeded and diced ripe beefsteak tomato
3/4 C. well-drained cannellini beans (freshly cooked or canned)
1/4 C. seeded and diced cucumber
2 T. thinly sliced green (spring) onion
1 T. fresh oregano leaves or 1 1/2 tsp. dried oregano
1 T. chopped fresh basil or 1 1/2 tsp. dried basil
Freshly ground pepper
For Bruschetta:
8 slices country-style white or whole-wheat bread, each 2 1/2 inches wide and 1/2 inch thick
1 large clove garlic, cut in half
4 tsp. extra-virgin olive oil
In a bowl, combine all the topping ingredients, including pepper to taste. Toss well, cover and refrigerate for at least 1-2 hours or for up to 2 days to allow the flavors to blend. Preheat a broiler or prepare a fire in a charcoal grill. Arrange the bread slices on a rack on a broiler pan or on a grill rack and broil or grill for 2 minutes. Turn the bread slices over and continue to cook until golden, 1-2 minutes longer. Remove from the heat, rub a cut side of the garlic clove over one side of each warm bread slice and then brush with 1/2 tsp. the olive oil. Mound an equal amount of the topping on the garlic-rubbed side of each bread slice. Transfer to a platter and serve immediately.
Yield: 4 servings
Calories: 266
Fat: 7g
Fiber: 6g
1 C. uncooked Couscous
1 1/4 C. Chicken Broth
3 T. Olive Oil
2 T. Lime Juice
1 tsp. Red Wine Vinegar
1/2 tsp. Cumin
8 Scallions, chopped
1 Red Bell Pepper, chopped
1/4 C. Fresh Cilantro, chopped
1 C. Frozen Corn, thawed
1 15oz. Can Black Beans
Pepper to taste
Bring chicken broth to a boil in a 2-quart or larger saucepan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans, and toss to coat. Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.
2 red bell peppers
2 yellow bell peppers
24 jumbo shrimp, peeled and deveined (about 1-1/2 pounds)
1 T. Lemon Grass Oil, divided
1 tsp. crushed red pepper
2 garlic cloves, minced
Cooking spray
1-1/2 (10-ounce) bags fresh spinach
Note: You can substitute olive oil with 1/2 tsp. lemon zest for the lemon grass oil. Preheat broiler. Cut bell peppers in half lengthwise, discarding the seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 minutes or until blackened. Place in a large zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut into 1/2-inch strips. Combine the shrimp, 2 tsp. Lemon Grass Oil, crushed red pepper, and minced garlic in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add the shrimp mixture, and sauté for 1-1/2 minutes on each side. Remove shrimp from skillet. Heat 1 tsp. Lemon Grass Oil in skillet, and add spinach. Cook spinach 1 minute or until spinach wilts, stirring frequently. Place spinach in center of each of 4 plates, and top evenly with bell peppers and shrimp.
Yield: 4 servings
Calories: 213
Fat: 6.5g
Fiber: 5.6g
4 (6-ounce) red snapper or tilapia fillets
Cooking spray
1/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground red pepper
1/4 C. chopped fresh cilantro
1/4 C. chopped pitted green olives
1/4 C. bottled salsa
1 (16-ounce) can pinto beans, drained
1 (14.5-ounce) can diced tomatoes, drained
4 lime wedges (optional)
Prepare grill or broiler. Coat both sides of fish with cooking spray. Sprinkle fish with cumin, salt, and pepper. Place fish on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until fish flakes easily when tested with a fork. Combine cilantro and remaining ingredients except lime. Serve fish with the salsa mixture and lime wedges, if desired.
Yyield: 4 servings
Serving size: 1 fish fillet, 1/2 C. salsa, and 1 lime wedge)
Calories: 202
Fat: 3.2g
Fiber: 5.2g
4 medium-sized apples, peeled and sliced
1/4 cup honey
1 tsp. cinnamon
2 T. butter, melted
2 C. Kashi GoLean Crunch cereal
Place apples in slow cooker and mix in remaining ingredients. Cover and cook on low 7-9 hours (overnight) or on high 2-3 hours. Serve with milk.
2 1/2 T. Bulgur, uncooked (1 ounce)
2 1/2 T. brown rice, uncooked (1 ounce)
2 T. barley, uncooked (3/4 ounce)
2 T. millet, uncooked (3/4 ounce)
2 T. cornmeal, uncooked (3/4 ounce)
1/4 cup rolled oats (3/4 ounce)
3/4 cup plus 2 T. chopped dried mixed fruit (4 1/2 oz.)
1 1/2 tsp cinnamon
3 C. water
1 T. vanilla
Combine grains, dried fruit and cinnamon in crock pot. Mix well. Stir in water and vanilla. Cover and cook 6 to 8 hours on low setting. Stir before serving and add more water if desired. Note: any selection of grains will work — just keep it 1 cup grains to 3 C. water.
2 C. dry navy beans
1/2 tsp. ginger
1 C. chopped white onions
1/2 C. sour cream
1/4 tsp. pepper
1 1/2 tsp. salt
2 1/2 T. honey
1 C. boiling water
Cover beans in hot water; soak for 2 hours. Bring to boil in same water and add ginger. Simmer 1 hour, adding more water if necessary to keep beans covered. Drain. Turn beans into slow-cooker pot. Stir in onion, sour cream, pepper, salt, honey and boiling water. Cover and cook on low setting 6 hours (or bake in 350° oven 2 hours).
2 small Italian Eggplants, unpeeled
2 T. Olive Oil
1 Onion, cut into 6 wedges
1 head Bok Choy, washed and sliced 1″ wide on angle
1/2 Red Bell Pepper, sliced
2 T. fresh chopped Ginger
1 1/2 C. Chicken Stock
1 T. Cornstarch
3 T. Cold Water
1 T. Soy Sauce
Salt and Pepper
Slice eggplants in half lengthwise; then cut into pieces about 1″ long. Heat oil in skillet over high heat. Add eggplants and onion; season well. Cook 3 – 4 mintes. Add bok Choy and red pepper; mix well. Sprinkle in ginger and season. Continue cooking 5 – 6 minutes over high heat. Pour in chicken stock, stir and bring to a boil. Mix cornstarch with water; incorporate into sauce. Sprinkle in soy sauce, mix and finish cooking 5 – 6 minutes over low heat.
Yield: 4 servings
Calories: 118
Fat: 6g
Fiber: 5.9g
5 tsp. cumin seeds
5 tsp. coriander seeds
2-1/2 tsp. whole allspice
5 tsp. ground nutmeg
2-1/2 tsp. ground ginger
1-1/4 tsp. ground red pepper
1-1/4 tsp. ground cinnamon
1 tsp. olive oil
8 cups vertically sliced onion (about 2 pounds)
1/2 tsp. salt
1-1/2 tsp. sugar
1/2 tsp. black pepper
1 (10-1/2-ounce) can low-salt chicken broth
1/4 cup raisins
4 chicken thighs (about 2 pounds), skinned
1 (15-1/2-ounce) can chickpeas (garbanzo beans), drained
4 cups hot cooked couscous
Place first 3 ingredients in a spice or coffee grinder; process until finely ground. Combine cumin mixture, nutmeg, ginger, red pepper, and cinnamon; set aside.Heat oil in a Dutch oven over medium heat. Add onion and salt; cover and cook 10 minutes. Add 1 tsp. cumin mixture, sugar, and black pepper; cover and cook 15 minutes.Preheat oven to 375°. Add broth, and cook, uncovered, 30 minutes. Add raisins, chicken, and chickpeas; cover and bake chicken mixture at 375° for 30 minutes. Serve with couscous.
Yield: 4 servings
Serving size: 1 chicken thigh, about 2/3 cup onion mixture, and 1 cup couscous
Calories: 543
Fat: 7.6 g
Fiber: 10 g
4oz. noyolks Egg Noodles (makes 3 cups cooked)
2 tsp. olive oil, divided
1 C. thinly sliced onion (I like it chopped)
1 C. fresh basil leaves, torn
2 C. fresh Spinach leaves, torn
2 garlic clove, crushed
2 tsp. curry powder
1/2 tsp. salt, optional
1/8 tsp. ground red pepper
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
3/4 C. light coconut milk
Prepare the egg noodles according to the package directions, omitting salt; drain noodles, and keep warm. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat until hot. Add onion; stir-fry 1 minute. Add basil & spinach, and stir-fry 2 minutes. Remove from pan. Heat 1 tsp. oil in skillet over medium-high heat. Add garlic; stir-fry 30 seconds. Add curry powder, salt, and red pepper; stir-fry 10 seconds. (this will STINK as the curry toasts. Stick it out, its wonderful when done) Add chicken, and stir-fry 3 minutes. Stir in milk; reduce heat to medium, and cook 2 minutes or until chicken is done. Stir in basil mixture, and toss well. Serve over noodles.
Yield: 3 servings
Serving size: 1 C. chicken with sauce and 1 C. noodles
Calories: 344
Fat: 7.4g
Fiber 4.7g
Notes: 1 cup of pasta is more than I normally have for a serving, which makes this a higher calorie dinner than I normally eat. However, I thought the meal was absolutely terrific. The chicken and sauce tasted fabulous, and I will defintely make this again.
I made a couple changes. First, I omitted the salt, as usual since I watch my sodium intake. I finely diced the onion instead of slicing it, because my hubby doesn’t like large chunks of onion and I knew he wouldn’t like the texture. I also put in about a cup of shredded baby spinach along with the basil. I didn’t have quite 2 cups of the fresh herb, and so I added in the spinach to make up the difference and a little more. Even if I had had enough basil, spinach is a good leafy veggie, and since it wilts down so much when cooked its an easy way to sneak some vegetables into my husbands diet 😉
1 lb. boneless Pork Tenderloin
1 medium Onion, chopped
3/4 C. sliced Celery
2 Carrots, sliced
2 medium unpeeled Potatoes, cubed
1 (7oz.) can diced Green Chiles
2 tsp. chopped Garlic
1 C. Chicken Broth
1 C. Water (or enough to cover)
2 T. Cornstarch
1/4 C. Water
Salsa, for garnish
Cut pork into 1 1/2 inch cubes. In 3 quart saucepan, mix pork with the vegetables, chiles, garlic and chicken broth. Add the C. of water (or more, just to cover meat). Cover pan and simmer about 45 minutes. Mix cornstarch with remaining water. Add to stew and cook until bubbly. Serve topped with a spoonful of salsa.
Yield: 5 servings
Serving Size: 1 1/2 C.
Calories: 269
Fat: 3g
Fiber: 5g
3 C. water
3 C. finely diced carrot
1 C. dried small black, green, or brown lentils
1/4 C. minced fresh onion
1/2 tsp. salt
1 bay leaf
1 T. butter
Combine the first 6 ingredients in a saucepan; bring to a boil. Reduce heat, and simmer for 25 minutes. Drain. Stir in butter. Discard bay leaf.
Yield: 6 servings
Serving Size: 1/2 C.
Calories: 138
Fat: .5g
Fiber: 3.9g
Notes: lentils are undercooked and carrots overcooked imo with this recipe. Next time I wil try starting lentils in water with bay leaf first, and then add the rest and cook until it’s done. Probably something like lentils alone 25m and then carrots 15 minutes more. I’m thinking that should allow the lentils to be soft and the carrots to retain some texture.
Cooking spray
8 chicken thighs, skinned (about 2 lb.)
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
4 leeks, cut diagonally into 2-inch pieces (about 2 1/4 lb.)
1 tsp. ground coriander
1 (3-inch) cinnamon stick
2 C. Riesling or other slightly sweet white wine
1 tsp. sugar
2 bay leaves
2 fresh oregano sprigs
2 garlic cloves, peeled
1 (1 x 5-inch) orange rind strip
3 C. diced seeded peeled tomato
1 T. chopped fresh oregano
1 T. chopped fresh parsley
Cut diagonally into 2-inch pieces, the leeks soften and develop a delicate flavor but remain intact for a nice presentation. The Greek flavors in this dish call for a salad of crisp lettuce, cucumber, tomato, and feta topped with a lemon-mint dressing. Rice or oven-baked potatoes would complete the meal. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with 1/2 tsp. salt and 1/4 tsp. pepper. Add the chicken to pan; sauté 4 minutes on each side. Remove from pan. Add leeks to pan; sauté 4 minutes or until browned, turning once. Remove from pan. Add coriander and cinnamon; cook 30 seconds. Add wine and next 5 ingredients (wine through rind), and bring to a boil. Cover, reduce heat, and simmer 3 minutes. Add leeks. Cover and cook for 5 minutes. Add chicken. Cover and cook 8 minutes. Add tomato; bring to a boil. Uncover and cook 10 minutes, stirring often. Remove cinnamon, bay leaves, and rind. Stir in 1/4 tsp. salt, 1/4 tsp. pepper, and chopped oregano. Sprinkle each serving with parsley.
Yield: 4 servings
Serving size: 2 thighs, about 2 leek pieces, and 1/2 C. sauce
Calories: 357
Fat: 6.6g
Fiber 6.8g
1 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1/4 tsp. cayenne pepper
1 Pound Turkey Tenderloins
1/3 C. onion chopped
1 jalapeño pepper seeded and minced
2 tsp. olive oil
1 Can (15-oz.) black beans rinsed and well drained
1 Can (8 3/4-oz.) corn drained
1/3 C. tomato chopped
2 T. fresh cilantro chopped
1 lime quartered
In small bowl, combine chili powder, cumin, salt and cayenne pepper; sprinkle one half of mixture over turkey. In medium, non-stick skillet over medium-high heat, sauté onion and jalapeño pepper in oil 2 to 3 minutes, or until onion softens. Add beans, corn, tomatoes, remaining chili powder mixture and cilantro. Cook 25 to 30 minutes or until mixture is heated throughout. Meanwhile, preheat charcoal grill for direct-heat cooking. Grill 15 to 20 minutes or until meat is no longer pink in center and meat thermometer reaches 160 degrees F. Allow tenderloins to stand 10 minutes before serving. To serve, squeeze lime wedge over each serving.
Yield: 4 Servings
Serving Size: 4oz. Turkey & 3/4 C. Corn-Bean Relish
Calories: 270
Fat: 4.5g
Fiber: 8g
Notes: Turkey Tenderloins are part of the turkey breast, cut off the bone. I get Foster Farms brand in my local stores, which run about 120 calories for 4 onces of meat. I like this recipe served with a cold vegetable salad of some kind. Chopped cucumber salad with non fat yogurt and a bit of ground coriander is especially nice, but any cool side dish would complement the warm relish and grilled turkey.
1/2 lb. extra lean beef
1 Onion, diced
2 (16oz.) cans Vegetarian Baked Beans, drained
1 (8oz.) can Tomato Sauce
2 tsp. chopped Garlic
1 tsp. Worcestershire Sauce
1 tsp. Chili Powder
1/2 tsp. dry Mustard
dash Tabasco
1 (8oz.) can Pineapple Tidbits in juice, drained
Spray a skillet with non stick cooking spray. Brown meat and onion. Add remaining ingredients and simmer, uncovered, 10 minutes.
Yield: 4 servings
Serving Size: 1 C.
Calories: 308
Fat: 6g
Fiber: 10.2g
1 T. chili powder
1/2 tsp. salt
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
6 (6-inch) corn tortillas
1 (15-oz.) can black beans, drained
1 T. Dried-Chile Puree
3/4 C. Tomatillo Puree
1/3 C. chopped green onions
Preheat grill or broiler. Combine chili powder and salt; rub over both sides of chicken. Place chicken on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until done. Cool slightly, and coarsely chop. Preheat oven to 350°F. Place tortillas directly on middle rack in oven. Bake at 350°F for 7 minutes (tortillas should be slightly pliable). Mash beans in a microwave-safe bowl to desired consistency; stir in Dried-Chile Puree. Microwave at high 30 seconds or until hot. Divide bean mixture evenly among tortillas; top with chicken. Spoon 2 T. Tomatillo Puree over chicken; sprinkle each with about 1 T. onions.
Yield: 6 servings.
Calories: 215
Fat: 2.5g
Fiber: 4.4g
1/4 pound dried pinto beans
8 C. water
2 cloves garlic, minced
1 bay leaf
1/8 tsp. salt
1/2 C. water
2 tsp. chili powder
1/4 tsp. pepper
12 corn tortillas
1 C. shredded reduced-fat cheddar cheese
1/4 C. nonfat sour cream
1/4 C. green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 C. green onions, chopped
2 tsp. chili powder
1 tsp. ground cumin
1/4 tsp. dried oregano
1 clove garlic, minced
Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours or overnight. Drain and return beans to the pot. Add 8 C. water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Meanwhile, combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes. Drain beans and remove the bay leaf. Mash beans and add 1/2 C. of the Spicy Tomato Sauce, 1/2-C. water, chili powder and pepper. Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 C. of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.
Yield: 6 servings
Serving Size: 2 enchiladas
Calories: 303
Total fat: 5
Dietary fiber: 4 grams
1 large onion, finely chopped
2 cloves garlic, finely chopped
1 1/2 tsp. ground cinnamon
1 tsp. dried oregano
1 tsp. dried oregano
1 tsp. ground cumin
1 lb. extra-lean ground beef
1 can (14.5 oz.) recipe-ready diced tomatoes in juice
2 T. tomato paste
1/4 C. dark seedless raisins
1/3 C. stuffed green olives, sliced
1/2 tsp. salt
3 C. hot cooked brown or white rice
Lightly coat large nonstick skillet with cooking spray. Place over medium heat. Add onion; cook until softened, about 3 minutes. Add garlic, cinnamon, oregano and cumin; cook 30 seconds. Add beef; cook, stirring to break up clumps of meat, until beef is lightly browned, about 3 minutes. Stir in tomatoes with juice, tomato paste, raisins, olives and salt. Heat to boiling over medium-high heat, stirring occasionally. Lower heat; simmer, covered, stirring occasionally, for 30 minutes. Serve over rice.
Yield: 6 servings
Calories: 301
Fat: 9g
Fiber: 4g
4 small carrots, peeled, halved lengthwise and cut crosswise into 1-inch-thick half-moons
3 medium-size parsnips, peeled, halved lengthwise, sliced
2 heads Belgian endive, trimmed, cut into 1-inch pieces
2 onions, each cut into 8 wedges
2 T. vegetable oil
1 tsp. salt
1/2 C. honey-mustard
2 T. fresh lemon juice
1/2 tsp. dried thyme
1/2 tsp. dried thyme
3 large skinless chicken breast halves on bone (2 1/2 lb. total), fat trimmed, each cut in half
4 medium-size zucchini (about 2 lb.), cut into 1 1/2-inch pieces
2 C. chopped broccoli rabe
Heat oven to 400°. Place carrots, parsnips, endive and onions in very large bowl. Add oil; toss to coat. Transfer to large roasting pan. Season with 1/2 tsp. salt. In small C., mix honey-mustard, lemon juice and thyme. Remove 3 T.; reserve. Place chicken on top of vegetables. Sprinkle with remaining salt. Brush with the 3 T. honey-mustard mixture. Bake in 400° oven 25 minutes. Remove pan from oven. Add zucchini. Increase temperature to 450°. Bake in 450° oven 10 minutes. Remove chicken to platter; keep warm. Stir remaining honey-mustard mixture into vegetables in roasting pan. Bake in 450° oven 10 minutes. Meanwhile, steam broccoli rabe until tender, 2 to 3 minutes. Divide vegetables among plates. Serve with chicken and broccoli rabe.
Yield: 6 servings
Calories: 348
Fat: 12g
Fiber: 4g
1 lb. Dried black beans
Water to cover
2 T. Chili powder
2 Onions, chopped
2 Carrots, chopped
2 Cloves garlic, minced
2 Stalks celery, chopped
1, 28 oz. Can plum tomatoes, undrained
1 Orange, quartered (unpeeled)
4 Chicken bouillon cubes
2 tsp. Tabasco sauce
2 tsp. Cumin or to taste
1/2 C. Chopped Italian parsley
Soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains if desired; sprinkle with parsley.
Yield: 6 Servings
Serving Size: ~ 1 1/2 C.
Calories: 274
Fat: 1.3g
Fiber: 5.3g
Notes: I know it sounds weird to add the orange like that. You can’t taste the orange, but it adds a certain something that everyone likes and no one can name.
1/4 C. fresh lemon juice (1 lemon)
1 T. finely chopped, peeled fresh ginger
1 T. soy sauce
1 T. sugar
1 T. cornstarch
6 boneless, skinless chicken breast halves (about 1 1/2 lb. total), cut into 1-inch chunks
6 oz. linguine
2 T. olive oil
2 cloves garlic, sliced
2 cloves garlic, sliced
1/8 tsp. red-pepper flakes
3/4 lb. cherry tomatoes
1/4 tsp. salt
1/4 tsp. salt
6 C. shredded romaine lettuce
Garnish:
2 scallions, trimmed and finely chopped
1/4 C. finely chopped fresh cilantro
6 C. green beans, steamed
In steam-proof dish or glass pie plate, stir together the lemon juice, ginger, soy sauce, sugar and cornstarch. Add chicken; stir to coat. Let stand at room temperature for 20 minutes. Place dish with chicken and marinade on rack over 1 inch of water in wok or very large, deep skillet with lid. Heat water to a simmer over medium heat. Cover tightly; steam 5 minutes. Turn off heat and uncover. With tongs, turn chicken over . Cover and steam over medium heat until chicken is opaque, another 5 minutes.Meanwhile, cook linguine in a large deep pot of lightly salted boiling water until al dente, firm yet tender. Drain well. In large skillet, heat oil over medium heat. Add garlic; sauté for 1 minute. Add pepper flakes and tomatoes; cook until tomatoes just start to break up, about 3 minutes. Add linguine and salt; toss to mix. Place romaine on plates. Top with chicken and sauce. Divide linguine among plates. Garnish with scallions, cilantro and beans.
Yield: 6 servings
Calories: 326
Fat: 9g
Fiber: 7g
4 oz. shiitake or cremini mushrooms
1 1/2 lb. lean ground turkey
1 1/2 lb. lean ground turkey
3 scallions, trimmed and finely chopped (both green and white parts)
3 T. soy sauce
2 tsp. finely chopped peeled fresh ginger
3 C. angel hair pasta
2 tsp. dark Asian sesame oil
2 tsp. soy sauce
Accompaniments:
3 C. snow peas, steamed
3 C. mandarin orange slices
Wipe caps clean with damp paper towel (photo 1, above). Remove tough stems from mushrooms. Finely chop caps. In large bowl, combine turkey, mushrooms, scallions, soy and ginger. Shape into 6 equal patties. Heat broiler. Broil burgers 4 inches from heat 5 minutes. Turn over. Broil until internal temperature registers 165° on instant-read thermometer, 5 minutes. Cook angel hair pasta following package directions. Drain. Return pasta to pot. Add sesame oil and soy; gently toss to coat. Serve with burgers, snow peas and oranges.
Yield: 6 servings
Calories: 346
Fat: 10g
Fiber: 6g
Salmon:
2 cloves garlic, finely chopped
1 piece (1 inch) fresh ginger, peeled and chopped
1 tsp. curry powder
1 tsp. fresh lemon juice
1/2 tsp. paprika
1/2 tsp. salt
1/8 tsp. ground cinnamon
1/8 tsp. cayenne pepper
1 1/2 lb. salmon fillet, 1 inch thick
Raita:
1/2 C. low-fat plain yogurt
1/2 large cucumber, peeled, seeded and thinly sliced
1 tsp. fresh lemon juice
1/8 tsp. salt
Pilaf:
1 can (14.5 oz.) reduced-sodium, fat-free chicken broth
1/4 tsp. salt
1/8 tsp. black pepper
1 C. basmati rice
2 cloves garlic, chopped
2 large scallions, trimmed and chopped (both green and white parts)
1 1/2 C. frozen peas, thawed
1/4 C. fresh flat-leaf parsley, chopped
Salmon: In a small bowl, stir together the chopped garlic, chopped fresh ginger, curry powder, lemon juice, paprika, salt, cinnamon and cayenne to make the spice rub. Place the salmon fillet, skin side down, in a glass baking dish. Spread the spice rub over the top of the salmon. Cover; refrigerate for 30 minutes to marinate the salmon with the spice rub. Raita: In a small bowl, stir together the yogurt, sliced cucumber, lemon juice and salt. Cover the bowl; refrigerate for at least 30 minutes or up to a day ahead. After the salmon has marinated in the refrigerator for 30 minutes, heat the oven to 450°. Pilaf: In a medium-size saucepan, combine chicken broth, salt, black pepper and rice. Bring to a boil. Lower heat; tightly cover the saucepan and gently simmer the rice for 10 minutes. Stir the chopped garlic and chopped scallions into the rice mixture; cover the saucepan and simmer for 5 minutes. Gently stir in the thawed peas; cover and simmer until the peas are heated through, the rice is tender and all the liquid is absorbed, 3 to 5 minutes. While the rice is cooking, bake the salmon in 450° oven until cooked through, 12 to 15 minutes. Stir in parsley into rice. Serve salmon with raita and basmati rice pilaf on the side.
Yield: 6 servings
Calories: 344
Fat: 8g
Fiber: 4g
3 cups water
2 cups dried brown lentils
1/2 tsp. salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 tsp. ground ginger
1/2 tsp. vanilla extract
1/4 tsp. ground allspice
1/4 tsp. black pepper
Preheat oven to 350 degrees. Combine water, lentils, and 1/4 tsp. salt in a large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooking liquid. Combine lentils and diced onion in an 11×7-inch baking dish. Combine 1/4 tsp. salt, reserved cooking liquid, ketchup, and the remaining ingredients. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350 degrees for 1 hour.
Yield: 8 servings
Serving Size: 3/4 cup
Calories 233
Fat 1 g
Fiber 6.2 g
4 strips bacon, chopped
1 medium-size onion, chopped
2 cloves garlic, chopped
1/2 tsp. dried coriander
1 tsp. dried oregano
2 cans (15 oz. each) black beans, undrained
1 ancho chile,* toasted, soaked, seeded, pureed (photo above)
1 tomato, seeded and diced
1/2 C. shredded Jack cheese
Cook bacon in large pot, stirring occasionally, over medium-high heat for 4 minutes; bacon should not be crispy. Add onion, garlic, coriander and oregano; cook, stirring, for 5 minutes or until onion is softened. Add beans with liquid, chile and tomato; heat through, 6 minutes. Remove from heat; top with cheese.
Yield: 8 servings
Calories: 183
Fat: 8g
Fiber: 8g
1 1/2 C. wheat BRAN (NOT wheat germ)- Reserve 1 tsp. for topping
1/2 C. whole wheat flour
1/4 C. packed brown sugar – Reserve 1 tsp. for topping
1/2 C. unsweetened apple sauce
1/2 C. unsweetened, fat free yogurt
1 tsp. baking powder
Pinch of salt
1 tsp. vanilla
1/2 tsp. imitation butter flavor
1 C. frozen, unsweetened fruit (blueberries, strawberries (chopped), raspberries, cherries (chopped) – or a combination of any of them)
Mix above together to make dough, stirring in fruit at end. Divide into 4 balls, flatten to 1/2- 3/4 inch thick on a lightly greased baking sheet or place in mini-tart pans. Top with reserved brown sugar and bran. Bake at 350 degrees for 20-35 minutes, until toothpick inserted comes out clean.
Banana Nut- Decrease apple sauce to 1/4 C., add 1 medium sized mashed banana in place of other fruit and sprinkle tops with reserved toppings and 1/8 C. finely chopped walnuts.
Chocolate Chip- Use 1/2 C. prune puree in place of applesauce, stir in 2 T. of mini-chocolate chips in place of frozen fruit.
Tropical- Stir in 1/2 C. well drained, crushed pineapple instead of frozen fruit, and 1/8 C. coconut.
Maple walnut- omit the applesauce, brown sugar, and frozen fruit. Add 1/3 C. real maple syrup and 1/8 C. finely chopped walnuts.
Yield: 4 cookies
Serving Size: 1 cookie
Claories: 195- 215, depends on flavor
Fat: < 1g
Fiber: 14g
4 C. unpeeled grated Zucchini, about 11/2 lb.
2 T. chopped Onion
1/2 tsp. Chopped Garlic
1 4oz. Can diced green chilies
1 C. Egg Substitute (= to 4 eggs)
1/2 tsp. Cumin
1/2 tsp. Chili Powder
1/4 tsp. Pepper
Salsa
Spray oven safe 10” skillet with nonstick spray. Sauté first three ingredients until zucchini is tender, pouring off any liquid. Add chilies. Meanwhile, mix eggs and seasonings. Add to the zucchini mixture and cook until eggs begin to set. Broil until top is golden. Serve with Salsa.
Yield: 4 servings
Serving Size: wedge 1/4 of pan
Calories: 54
Fat: .2g
Fiber: 4.2g