2 cups diced fresh mango
2 cups fresh peaches, pitted and chopped
2 cloves garlic, minced
2 tablespoons chopped fresh ginger root
1/4 cup chopped fresh cilantro
2 serrano chile peppers, diced
1/4 cup fresh lime juice
Mix all ingredients; chill 2 hours before serving.
Yield: 10 servings
Calories: 44
Fat: .1g
Fiber: 1.4g
1 Medium Onion, chopped
8 C. Vegetable Stock
1 tsp. Ground Ginger
1 tsp. Ground Cumin
1/2 tsp. Cinnamon
1/4 tsp. Cayenne Pepper
2 Large Carrots, sliced
1 1/2 C. Tomatoes, chopped
1 1/2 C. Corn
3 to 4 C. Yukon Gold Potatoes, diced
1 C. Smooth Peanut Butter
1/2 C. Boiling Water
4 C. Red cabbage, chopped
1 C. Green Beans, cut 1 inch pieces
1 Medium Banana, peeled and sliced
Sprinkle of Peanuts, finely chopped
In a soup pot over a medium high heat, cook onion in 1/2 C. vegetable stock until softened, about 5 minutes. Stir in spices and cayenne and cook 1 minute. Add remaining vegetable stock, carrots, tomatoes, corn and potatoes. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. In a small bowl whisk together peanut butter and boiling water. Add to pot along with cabbage and green beans. Stir well to combine and simmer for 15 minutes. Serve garnished with banana slices and chopped peanuts.
Yield: 6 servings
Calories: 206
Fat: 10g
Fiber: 5.5g
2 C. whole wheat flour
1 tsp. salt
1 tsp. baking powder
2 C. corn kernels, fresh or frozen
2 chipotle chili peppers, canned in adobo sauce, diced
2 cloves garlic, minced
4 scallions, diced
1 C. nonfat milk
Mix whole wheat flour with salt and baking powder. In a separate bowl, mix corn, chipotles, garlic, scallions, and milk. Gently blend wet ingredients with dry until well mixed. Spray skillet with vegetable cooking spray and preheat until it is moderately hot. For each pancake, use about 1/4 C. batter. Cook 3 minutes on each side or until golden brown.
Yield: 4 servings
Serving Size: 3 three-inch pancakes
Calories: 287
Fat: 2g
Fiber: 9.5g
2 C. water
3/4 C. dried brown lentils, cleaned
1 can (14.5 oz.) tomatoes, crushed
1 medium green bell pepper, chopped
1 medium yellow onion, chopped
1 tsp. crushed fresh garlic
2 T. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground allspice
1 can (15 oz.) tomato sauce
2 C. fresh or frozen (thawed) whole kernel corn
Place all of the ingredients except for the tomato sauce and corn in a 2.5-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes, or until the lentils are tender. Add the tomato sauce and corn to the lentil mixture. Stir to mix, cover, and simmer for 10 to 15 additional minutes. Transfer the chili into individual serving bowls, and serve hot.
Yield: 8 C.
Calories: 133
Fat: 0.8g
Fiber: 8g
1/2 C. skim milk
1/2 C. nonfat dry milk powder
1/8 tsp. cream of tartar
4 tsp. lemon juice
2 tsp. sugar (optional)
1/2 tsp. vanilla extract (optional)
Put the skim milk in a small metal bowl, set in the freezer, and let stand just until ice crystals begin to form-about 15 minutes. Remove from the freezer and add the dry milk powder and cream of tartar. With a hand electric mixer, whip the mixture at high speed until foamy. Beat in 1 tsp. of the lemon juice and continue beating until the mixture begins to thicken. Beat in another tsp. of the lemon juice and, if desired, the sugar, and continue beating until the mixture peaks softly. Add the remaining 2 tsp. lemon juice and continue whipping to stiff peaks. Fold in the vanilla extract, if desired, and serve immediately as a dessert topping. Deflates rather quickly.
Serving Size: 1 T.
Calories: 5
Fat: 0g
Fiber: 0g
1 1/2 C. black lentils (1/4 lb.)
4 garlic cloves, 2 smashed, 2 minced
1 carrot, halved crosswise
1 small yellow onion, halved
4 C. water
2 large poblano peppers
1/2 chorizo sausage, casing removed, meat finely diced (1 1/2 oz.)
1/2 small red onion, cut into slivers
2 hard-cooked eggs, coarsely chopped
2 T. chopped cilantro, plus cilantro leaves for garnish
3 T. fresh lime juice
3 T. vegetable oil
In a medium saucepan, combine the lentils with the smashed garlic, carrot, yellow onion and water and bring to a boil. Simmer over low heat until the lentils are just tender, about 30 minutes. Drain the lentils and discard the garlic, carrot and onion. Let the lentils cool slightly. Meanwhile, roast the poblanos over a gas flame or under a broiler, turning them several times, until charred all over. Transfer them to a bowl, cover with plastic wrap and let steam for 15 minutes. Peel, core and seed the poblanos, then cut them into slivers. In a small skillet, cook the chorizo over high heat, stirring occasionally, until crisp, about 5 minutes. Drain the chorizo on paper towels. In a large bowl, combine the lentils with the poblanos, chorizo, red onion, eggs, chopped cilantro and minced garlic. Add the lime juice and oil, season with salt and pepper and toss to coat. Sprinkle the cilantro leaves over the top and serve.
Yield: 6 servings
Calories: 210
Fat: 11g
Fiber: 8g
10 oz. cod fillet
4 eggs
4 egg whites
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. olive oil 1 garlic clove, minced
1/2 C. roasted red bell pepper
1/4 tsp. dried sage leaves, crumbled
Four 1-oz. slices country white bread (1/2″ slices), toasted
1 T. + 1 tsp. anchovy paste
In medium nonstick skillet, bring 2 C. water to a boil. Reduce heat to low; add cod. Poach cod 5-7 minutes, until fish flakes easily when tested with fork. With slotted spoon, transfer cod to paper towels to drain. Flake cod; set aside. In medium bowl, with wire whisk, combine eggs, egg whites, salt and black pepper. In large nonstick skillet, heat oil; add garlic. Cook over medium-low heat, stirring frequently, until golden brown. Add egg mixture; cook, stirring gently, until mixture forms soft, creamy curds. With fork, stir in bell pepper, sage and flaked cod; cook, stirring occasionally, 1-2 minutes, until mixture is heated through. Spread each toast slice with 1 tsp. of the anchovy paste; place each on a plate. Top each toast slice with one-fourth of the egg mixture.
Yield: 4 servings
Calories: 265
Fat: 9g
Fiber: 1g
2 T. sesame seeds
1 1/2 T. each: fresh lemon juice, soy sauce, vegetable oil
1 1/2 tsp. Asian sesame oil
1/4 small red cabbage, finely shredded
1/4 medium napa cabbage, finely shredded
6 small carrots, cut into fine strips
1/4 lb. daikon radish, peeled, cut into fine strips
1/2 tsp. each: salt, freshly ground pepper
Toast the sesame seeds in a small skillet over medium heat, stirring occasionally, until lightly browned, about 2 minutes. Whisk the lemon juice with the soy sauce, vegetable oil and sesame oil in a small bowl. Mix the cabbages, carrots and daikon in a large bowl. Add the dressing; toss to coat. Season with salt and pepper. Sprinkle with the sesame seeds.
Yield: 6 servings
Calories: 95
Fat: 6g
Fiber: 2.4g
36 won-ton wrappers
1/2 of a 16-ounce bag coleslaw
1 C. cooked, chopped chicken
1 can (8 oz.) water chestnuts, finely chopped
5 green onions, thinly sliced
2 tsp. roasted sesame oil
4 T. Chinese plum sauce
Heat oven to 350 degrees. Cut a 1/2-inch strip off one side of each won ton skin; pleat wrappers into oiled mini-muffin tins to make cups. Bake until golden, 8 minutes. Let stand at least 5 minutes. Place cabbage, chicken, water chestnuts and green onions in a large bowl. Stir in sesame oil and plum sauce. Spoon into cooled wonton cups.
Yield: 36 pieces
Calories: 40
Fat: .7g
Fiber: .6g
3 tsp. olive oil
2 tsp. anchovy paste
6 each red bell peppers
2/3 C. cubed skim motzarella
2 each plum tomatoes, cubed
10 each black olives, sliced
4 T. minced flat leaf parsley
4 each chicken breasts 3oz
Roast peppers. Preheat broiler, and line a baking sheet with foil. Place peppers on baking sheet. Broil 4-6 inches from heat, turning frequently with tongs, until the skin is lightly charred on all sides, about 10 minutes. Transfer peppers to a paper bag, fold bag closed, and allow peppers to steam 10 minutes. Peel, seed, and devain the peppers over the sink to drain the juices. Slice pepppers into 1/4 inch slices. Spray the broiler or grill rack with Pam. Preheat broiler if necessary, or prepare the grill. In a medium bowl combine 2 tsp. of the oil with anchovy paste until well blended. Add peppers, cheese, tomato, olives, and parsley. Toss lightly. Brush chicken with the remaining tsp. olive oil, and place on rack. Broil or grill chicken 5 inches from heat until cooked through, about 5 minutes on each side. Serve the chicken breasts topped with the pepper mixture.
Yield: 4 servings
Calories: 242
Fat: 10g
Fiber: 3g
2 tsp. curry powder
2 tsp. chili powder
2 tsp. ground red pepper
1 tsp. salt
1 tsp. ground coriander
1 tsp. ground ginger
1 tsp. ground cumin
1 tsp. ground cinnamon
3 T. butter or stick margarine
1 C. chopped onion
2 cloves garlic, minced
1 lb. skinned, boned chicken breast, cut into 1-inch cubes
1 (8 ounce) container plain fat-free yogurt
1 (6 ounce) can tomato paste
5 C. cubed peeled baking potato (about 2 1/2 lb.)
4 C. water
4 1/2 C. hot cooked basmati rice
2/3 C. chopped tomato
Combine first 8 ingredients. Melt butter in a Dutch oven over medium heat; saute onion and garlic 5 minutes. Stir in spice mixture; saute 5 minutes, stirring frequently. Add chicken, and saute for 10 minutes, stirring frequently. Combine the yogurt and tomato paste; stir with a whisk. Add yogurt mixture, potato, and water to pan. Bring to a boil; cover, reduce heat, and simmer for 1 hour, stirring occasionally. Serve over rice, and top with tomato.
Yield: 9 servings
Calories: 315
Fat: 5.2g
Fiber: 3g
1/4 C. fat-free plain yogurt
2 T. grated Parmesan cheese
2 T. fresh lemon juice
2 T. low-fat buttermilk
1 T. Dijon mustard
2 tsp. Worcestershire sauce
2 tsp. anchovy paste
1/4 tsp. black pepper
6 cloves garlic, crushed
4 (6 ounce) mahimahi or other firm white fish fillets
cooking spray
Combine first 9 ingredients, and stir well with a whisk. Pour yogurt mixture into a large zip-top plastic bag, and add fish to bag. Seal and marinate in refrigerator 20 minutes. Prepare grill or broiler. Remove fish from bag, reserving marinade. Place fish on a grill rack or broiler pan coated with cooking spray, and cook for 3 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.
Yield: 4 servings
Calories: 193
Fat: 3g
Fiber: 0g
3 small baking potatoes (about 6 oz. each)
2 T. margarine or butter
1 small garlic clove, crushed with press
1/2 C. sour cream
4 anchovy fillets, minced, or 1 tsp. anchovy paste
1/4 tsp. salt
1/4 tsp. grated fresh lemon peel
1/8 tsp. coarsely ground pepper
1/2 C. plus 2 T. grated Parmesan cheese
Preheat oven to 450 degrees F. With fork, pierce potatoes in several places. Place potatoes on oven rack and bake 35 minutes or until fork-tender. Cut each potato lengthwise in half. With spoon, carefully scoop out potatoes, placing flesh in medium bowl and leaving potato-skin shells intact. In small saucepan, melt margarine over medium heat. Add garlic and cook 15 seconds. With potato masher, mash potatoes with margarine mixture, sour cream, anchovies, salt, lemon peel, pepper, and 1/2 C. Parmesan. Spoon mixture into 4 reserved potato-skin shells, mounding slightly. If you like, cover and refrigerate remaining 2 shells for use another day. Place potatoes in shallow baking pan; sprinkle with remaining 2 T. Parmesan. Return potatoes to oven and bake about 15 minutes or until hot on the inside and golden on top.
Yield: 4 servings
Calories: 275
Fat: 15g
Fiber: 2g
cooking spray
1 C. dry white wine
6 (6 oz.) halibut steaks
6 C. tomatoes; diced
2 C. onion; finely chopped
4 tsp. dried basil
4 tsp. dried parsley flakes
2 T. kalamata olives; minced
1 T. olive oil
1/2 tsp. salt
1/2 tsp. anchovy paste (optional)
1/8 tsp. pepper
2 cloves garlic; minced
1/4 C. dry bread crumbs
1 T. Parmesan cheese; grated
1 tsp. olive oil
Preheat oven to 350 degrees. Coat a 13″ X 9″ baking dish with cooking spray. Pour wine into dish and arrange halibut steaks in dish. Combine tomato and onion, basil, parsley flakes, kalamato olives, 1 T. olive oil, salt, anchovy paste, pepper and garlic in a bowl; stir well and spoon over steaks. Bake for 35 minutes or until fish flakes easily when tested with a fork. Combine bread crumbs, cheese and 1 tsp. olive oil in a bowl; stir well. Sprinkle over tomato mixture and broil until crumbs are golden. Serve immediately.
Yields: 6 servings
Serving size: 5 oz. fish and 1 C. tomato mixture)
Calories: 305
Fat: 9g
Fiber: 4g
Olive oil cooking spray
1 large onion, sliced thin
1/4 C. chopped Italian parsley
1 T. anchovy paste
2 cloves garlic, minced
1 lb. Roma tomatoes, diced
1/2 C. dry white wine
4 4-ounce sea bass fillets
1 14-ounce can artichoke hearts, drained well
1/8 tsp. salt
Freshly grated pepper
Preheat oven to 500� F. Coat an oven proof skillet (make sure the handle is oven proof also) with cooking spray. Add the onions rings and saut� until opaque. Add the parsley, anchovy paste, garlic, tomatoes, and white wine. Simmer for 3 minutes. Place the fish fillets in the middle of the skillet and place some of the tomato-onion mixture on top. Place the artichoke hearts around the pan. Sprinkle the fish with salt and pepper. Coat the pan with cooking spray. Bake for about 12 minutes.
Yield: 4 servings
Calories: 225
Fat: 5g
Fiber: 3g
4 C. low-calorie cranberry juice
8 cranberry clove tea bags
ice
4 C. chilled club soda
Mint sprigs for garnish
In a large saucepan, bring cranberry juice to a boil over medium heat. Add the tea bags, remove from heat, and let steep for 10 minutes. Cool to room temperature. When ready to serve, fill 8 tall glasses with ice cubes. Pour about 1/2 C. of the cranberry juice mixture into each glass. Fill the glasses with club soda and garnish each with a sprig of mint.
Yield: 8 servings
Calories: 23
Fat: 0g
Fiber: 0g
butter-flavored cooking spray
1 tart apple, such as Pippin, Granny Smith, or Fuji, peeled, cored, and chopped
1/3 C. shredded 2% sharp cheddar cheese
2 large eggs
1 C. unbleached all-purpose flour
1/4 tsp. salt
1 C. low fat (1%) milk
1 T. stick reduced-fat margarine, melted
Preheat oven to 450�F. Lightly coat 8 popover cups with cooking spray. Place 1 T. each of the apple and cheese at the bottom of each popover cups. In a food processor or blender, combine eggs, flour, and salt. Process until well blended. With the machine running, add milk and margarine through the feed tube. Process until smooth. Fill the C. two-thirds full with the batter. Bake for 15 minutes, reduce oven temperature to 350�F, and continue to bake for another 20 minutes until popovers are puffed and golden brown. Let cool at least 15 minutes, then remove from pan.
Yield: 8 servings
Calories: 111
Fat: 4g
Fiber: 1g
3 tsp. currants
1 1/2 tsp. Marsala or dry sherry
3 large firm ripe Bartlett or Anjou pears, cut in half and cored
juice of 1 lemon
3 T. part-skim ricotta cheese
3 T. fat-free cream cheese
1/2 tsp. sugar substitute
1 T. graham cracker crumbs
Place the currants and Marsala in a C. and set aside. Cut a thin slice from the bottom of each pear half so that it will sit on a plate. Rub the halves with lemon juice. In a small bowl, combine the ricotta, cream cheese, and sugar substitute. Stir in wine and currants. Divide the cheese mixture between the pear halves in the hollow of the core. Sprinkle with graham cracker crumbs and serve immediately.
Yield: 6 servings
Calories: 90
Fat: 1g
Fiber: 3g
1 C. fat-free low-sodium canned chicken broth
1/2 C. brown basmatti rice
1 tsp. grated lemon zest
1 tsp. olive oil
1 small onion, about 3 oz., chopped
1/2 lb. green cabbage, coarsely chopped
1 T. fresh lemon juice
In a medium saucepan, bring broth to a boil. Stir in rice and lemon zest. Reduce heat, cover, and simmer until rice is tender and the broth has been absorbed, about 20 to 25 minutes. Meanwhile, heat olive oil in a heavy skillet. Add onion and green cabbage; saut� for 5 minutes, until vegetables are wilted but still crisp to the bite. Stir in lemon juice. When rice is cooked, fold in cooked cabbage mixture. Serve at once.
Yield: 4 servings
Calories: 122
Fat: 2g
Fiber: 3g
1 large yellow bell pepper, about 10 oz., roasted and peeled with stem and seeds discarded
1 T. olive oil
3 medium ripe tomatoes, thinly sliced crosswise into 6 slices each
4 oz. part skim mozzarella cheese, cut into 12 thin rounds
1 T. fresh oregano leaves
Place bell pepper and olive oil in a food processor or blender. Process to a smooth puree. Spoon 1/6 of the mixture onto each of 6 salad plates, forming thin puddles. Stack 3 tomato and 2 mozzarella slices in the middle of each plate, alternating, starting and ending with a tomato slice. Sprinkle each with some of the oregano leaves. Serve cold.
Yield: 4 servings
Calories: 99
Fat: 6g
Fiber: 2g
6 New Mexico dried red chile peppers
2 tsp. freshly ground black pepper
Lemon juice
2 T. olive oil
12 6-ounce quail, breastbone removed
Kumquat Sauce:
1 T. canola oil
2 large shallots, minced or 1/4 C. minced red onion
12 fresh kumquats, chopped with skin intact
2 fresh jalape�o chile peppers, seeded and minced
1/4 C. red wine vinegar
2 C. fresh orange juice
1 T. honey
1 1/2 C. fat-free, no-salt-added canned chicken broth
salt and freshly ground pepper
fresh kumquats and lemon leaves, for garnish (optional)
Preheat oven to 300�F. Arrange peppers on a baking sheet and roast for 30 to 45 seconds until warmed. Remove the stems and seeds and puree the flesh in a food processor to a fine powder. Stir in black pepper and place in a shallow dish. Set aside. Rinse the quail and pat dry. Sometimes you can buy quail already boned-out, or remove the breastbone by cutting down the bone with a sharp knife and pulling the bone away from the carcass. Rub the quail with lemon juice and brush tops of quail with the olive oil. Sprinkle on the chile pepper mixture and press in gently with your fingers. Increase oven setting to 325�F. Place the quail in a single layer in a large shallow baking pan, breast side up. Add about 1/8 inch water to the pan. Cover with foil and bake for 30 to 45 minutes, until done. To prepare sauce: heat oil in a small heavy saucepan. Add shallots, kumquats and jalape�os. Saute over low heat, stirring, until shallots are limp, about 4 minutes. Stir in vinegar and simmer until liquid almost evaporates. Add orange juice, honey, and chicken broth. Simmer until reduced to about 2 1/2 C. and the sauce lightly coats the back of a wooden spoon. Taste, adding salt (if using) and pepper. Keep warm. To serve, arrange roasted quail on a large serving platter. Nap each quail with 2 T. of the sauce. Place any remaining sauce in a small serving dish to pass separately. Decorate the platter with lemon leaves and kumquats.
Yield: 12 servings
Calories: 243
Fat: 9g
Fiber: 2g
Note: The analysis assumes that you will not eat the skin. If you do, add 50 calories and 5 grams of fat.
2 lb. new potatoes, cleaned
2 fennel bulbs, tough outer leaves removed, quartered
8 large cloves garlic, unpeeled
olive oil cooking spray
1 tsp. olive oil
freshly ground pepper
1 lb. asparagus, tough ends removed
2 tsp. minced fresh rosemary
Preheat oven to 450� F. Cut potatoes into equal sized pieces. Place potatoes, quartered fennel bulbs and garlic on a baking sheet. Coat with cooking spray and sprinkle with oil. Season with pepper. Bake until the potatoes are almost done about 20 minutes. Add the asparagus. Coat with cooking spray and roast another 5 minutes until crisp cooked. Remove and sprinkle with rosemary. Serve immediately.
Yield: 8 servings
Calories: 120
Fat: 1g
Fiber: 5g
olive oil vegetable spray
1 garlic clove, pressed or minced
2 scallions, white part only, thinly sliced
1 lb. small zucchini, diced
1/2 C. frozen corn kernels
1 sprig fresh cilantro, chopped
freshly ground pepper to taste
6 lettuce C. from Boston or romaine lettuce
2 medium tomatoes, 8 oz. seeded and chopped
sprigs of cilantro for garnish (optional)
Spray a nonstick skillet with cooking spray. Over medium heat, saut� the garlic and scallions for 2 minutes. Raise the heat to high and add the zucchini and corn. Stir constantly for 2 minutes until the zucchini is hot, but still crisp. Reduce the heat to medium. Add the cilantro and pepper. Stir to combine and cook for another 30 seconds. Remove from heat. To serve, place a lettuce cup on each plate. Pile the warm vegetables into the cups and top with chopped tomatoes. Garnish with cilantro sprigs, if using.
Yield: 6 servings
Calories: 34
Fat: 0g
Fiber: 2g
Dressing:
1/2 C. nonfat sour cream
1/4 C. fat-free mayonnaise
1/4 C. plain nonfat yogurt
3 T. prepared horseradish
3 T. red wine vinegar
chopped parsley for garnish
1 6-ounce package shredded cabbage
1 15-ounce can diced beets, drained well
2 medium Granny Smith apples, 10 oz. total, cored and chopped
In a small bowl, combine dressing ingredients. Stir until well blended; set aside. Place the shredded cabbage in a large salad bowl. Set aside 2 T. of the diced beets. Top with cabbage with remaining beets and the apples. Pour the dressing over the salad and lightly combine. Garnish with the reserved beets and chopped parsley. Serve at once.
Yield: 10 servings
Calories: 53
Fat: 0g
Fiber: 2g
2
large artichokes
3 T. margarine or butter
3/4 C. finely shredded carrot
1/2 C. chopped onion
2 T. snipped fresh parsley
1 T. snipped fresh basil or 1 tsp. dried basil, crushed
2 cloves garlic, minced
1/4 tsp. pepper
1 1/2 C. soft bread crumbs (2 slices)
Fresh basil leaves (optional)
Wash artichokes. Trim off stems to 1 inch or less and trim loose outer leaves. Trim tips of remaining leaves, if desired. Cook artichokes, covered, in a large amount of boiling salted water for 20 to 30 minutes (depending on size) or until a leaf pulls out easily. Invert artichokes to drain. (To prevent discoloration, do not use aluminum or cast iron pans; use stainless steel, nonstick-lined, or enamel-coated cookware.) When cool enough to handle, halve each artichoke lengthwise. Pull out the prickly purple-tipped leaves in the center of each artichoke to expose the fuzzy choke. Using a small spoon or a melon baller, scrape out the choke and discard. In a medium saucepan melt margarine or butter. Add carrot, onion, parsley, dried basil (if using), garlic, and pepper; cook over medium heat until tender, stirring occasionally. Remove from heat. Stir in bread crumbs and snipped fresh basil (if using). Spoon the vegetable mixture in the center of each artichoke half. Place artichokes in a 2-quart square baking dish. Pour boiling water around the artichokes to a depth of 1/2 inch. Cover loosely with foil. Bake in a 400 degree F. oven for 15 to 20 minutes or until heated through. To serve, carefully remove artichokes with a slotted spoon to serving plates. Garnish with fresh basil, if desired.
Yield: 4 servings
Calories: 170
Fat: 9g
Fiber: 3g
30 (8-inch) bamboo skewers
Marinade:
15 oz.teriyaki sauce (average 2 grams sugar per serving)
3 oz.sesame oil
1 T. fresh ginger, minced
1 tsp. fresh garlic, minced
1 lemon, juiced
1 T. sugar substitute (recommended: Splenda)
2 lb. fresh tuna steak, cut into 1-inch cubes
1 T. sesame seeds, toasted
Soak bamboo skewers in water for 30 minutes to 1 hour. (This will keep them from burning later). Mix all marinade ingredients together in a bowl. Submerge tuna cubes in marinade, cover, and refrigerate for at least 30 minutes. Preheat a grill or grill pan to high. Remove tuna from marinade and skewers from water, and thread tuna onto skewers. Place skewers on the edges of the grill with the longest part of the stick hanging off the edge away from the fire. Stay close by and turn the sticks by hand to keep from burning. Brochettes are done in just 3 to 4 minutes. Sprinkle with sesame seeds before serving. Hint: Serve over Szechuan vegetable stir-fry, or for a party, stick skewers straight out of the side of a cantaloupe half filled with melon balls.
Yield: 4 servings
Calories: 336
Fat: 9g
Fiber: 0g
2 small eggplants
2 pieces yellow squash, small to medium size
4 Roma tomatoes
Kosher salt
Freshly ground black pepper
Garlic powder
2 T. real bacon bits
1 T. red bell pepper, small diced
1 T. green bell peppers, small diced
1 T. red onion, small diced
3/4 C. grated Parmesan
2 T. extra-virgin olive oil
Preheat oven to 350 degrees F. Cut off ends and slice in half lengthwise both the eggplants and yellow squash. Lay cut side up and close together on a small greased sheet pan. Then cut the tops and a very small piece of the bottom off the Roma tomatoes and stand them up with the squash. Sprinkle liberally with salt, pepper, garlic powder, bacon bits, peppers, and onions. Next, carefully pile high the Parmesan over every piece, drizzle with olive oil, and bake for about 12 minutes, or until they start to turn golden brown. Serve immediately.
Yield: 4 servings
Calories: 165
Fat: 9g
Fiber: 6g
4 slices bacon
1/2 green pepper, diced
1/2 medium onion, diced
1/2 head cauliflower
1/4 C. sliced stuffed olives
Chop the bacon into small bits. Spray a large, heavy skillet with nonstick cooking spray and then add the bacon and begin frying it over medium-high heat. When some fat has cooked out of the bacon and it is starting to brown around the edges, add the pepper and onion to the skillet. Saute until the onion is translucent and the pepper is starting to get soft. After the bacon starts frying, chop the cauliflower, including the stem, into 1/2-inch chunks. Transfer to a microwaveable casserole with a lid and add a couple T. of water. Cover and microwave on high power for 7 minutes. When the cauliflower is done, add it to the skillet, without draining, and stir (the extra little bit of water is going to help dissolve the bacon flavor from the bottom of the skillet and carry it through the dish). Stir in the olives. Cook for 1 more minute, stirring. Serve.
Yield: 5 servings
Calories: 84
Fat: 6g
Fiber: 2g
For the pineapple salsa:
1 1/2 C. canned or fresh crushed pineapple, drained
1 jalape�o chili pepper, seeded and finely chopped
1 red bell pepper, seeded and diced
2 T. fresh lime juice
salt to taste
For the grilled shrimp:
1/2 C. lite coconut milk
2 T. fresh lime juice
1 T. low-sodium soy sauce
1 T. freshly grated ginger root
1 T. brown sugar
20 large shrimp, peeled and deveined
freshly ground black pepper
3 C. cooked rice
1/2 C. cilantro sprigs
4 metal or bamboo (soaked in water) skewers
For the pineapple salsa: Place the pineapple, jalape�o pepper and red pepper in a bowl and toss to combine. Season to taste with lime juice and salt. Refrigerate until ready to serve. (This can be made in advance and stored in the refrigerator for up to 3 days. For the grilled shrimp: Combine the coconut milk, lime juice, soy sauce, ginger and brown sugar in a shallow bowl. Add the shrimp, toss to coat the shrimp evenly and refrigerate for at least 1 hour or overnight. Preheat the grill to medium. Remove the shrimp from the coconut mixture. Season with salt and pepper and place 5 shrimp on each skewer. Place the skewers on the grill and cook until the shrimp are just done, about 3 to 4 minutes per side. To serve, spoon some Basmati Rice on each plate, remove the shrimp from the skewer and top with the salsa. Garnish with cilantro and serve.
Yield: 4 servings
Serving Size: 5 shrimp with 3/4 C. of rice and 1/2 C. of salsa
Calories: 329
Fat: 3g
Fiber: 3g
3 oz.cream cheese, softened
3/4 C. crumbled feta
2 scallions, thinly sliced, including the crisp part of the green
1/2 C. fresh spinach, chopped
3/4 lb. salmon fillets, cut into 2 pieces
Olive oil
Preheat the oven to 350 F degrees. In a bowl, combine the cream cheese and feta, mashing and stirring with a fork until well blended. Add the scallions and spinach and combine well. Spread the mixture evenly over 1 salmon fillet. (The filling will be about 3/4-inch thick.) Top with the second salmon fillet. Brush both sides with olive oil, turning over carefully with a spatula, and place on a shallow baking pan. Bake for 20 minutes; test for doneness with a toothpick. To serve, slice carefully with a sharp, serrated knife.
Yield: 2 servings
Calories:
Fat:
Fiber:
24 Shrimp – Extra large, defrosted, shelled and deveined, rinsed and patted dry
1/3 C. cornstarch
1/2 tsp. ground red pepper
salt – dash
1 T. honey
1 T. lime juice – fresh squeezed
1/3 C. egg whites
3/4 C. coconut
Preheat oven to 425� F. Lightly spray a large baking sheet with butter flavored cooking spray. In a small bowl combine cornstarch, pepper & salt. In a small microwave safe dish heat up honey approx. 30-45 seconds. Add lime juice to honey and stir. Slowly add in egg whites and continue to stir. Place coconut in a thin layer on a pie plate or flat dish. Take each shrimp and first dip into cornstarch mixture, then in egg white mixture and finally roll in the coconut. Place on the baking sheet and lightly spray with butter pam. Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted.
Yield: 4 servings
Calories: 171
Fat: 5.3g
Fiber: .75g
Garlic ravioli:
4 heads garlic
2 oz. olive oil
2 oz. white wine
6 oz. chicken stock
2 oz. lemon juice
1 head fennel, peeled and chopped
1 red onion, diced
5 carrots, peeled and diced
6 artichoke bottoms, cooked and diced small
8 oz. ricotta
30 pieces Ravioli pasta, store bought
Parsley and Garlic sauce:
2 heads garlic, peeled
16 oz. chicken stock
8 oz. heavy cream
8 sprigs parsley
6 (4-oz.) sea bass steaks
Preheat oven to 400 degrees F. Place all the garlic cloves on a piece of aluminum foil and drizzle with olive oil. Wrap the garlic in foil and bake in the oven for 45 minutes. Remove the garlic from the oven, and when cool enough to handle, squeeze the roasted garlic from the skins. To make the ravioli, place the white wine, chicken stock, lemon juice, fennel, red onions, and carrots in a medium pan, add salt, and simmer for 10 minutes. Add the artichokes, cover the pot, and simmer until the artichokes are tender. Once the artichokes are tender, remove the pot from heat and let the mixture cool. Remove all of the vegetables and mix with the ricotta in a large bowl. Spread out the pasta sheets onto a working surface. Using a T., spoon the vegetable mixture onto the pasta leaving approximately 2-inches between each ravioli. Top the ravioli with another layer of pasta, and using a 4-inch cookie cutter, cut out the shapes, and seal each ravioli. In a large pot with boiling water, cook the raviolis for approximately 6 minutes. To make the sauce, place the garlic and chicken stock in a pan and simmer until garlic is soft. Add the cream and reduce to a thick sauce consistency. Add the parsley to the sauce and place in a blender until sauce is smooth. In a hot skillet, sear each fillet for approximately 1 minute on each side. Season with salt and pepper. To serve, place the raviolis on the center of the plate. Top the ravioli with the seared bass and drizzle the parsley garlic sauce around the plate.
Yield: 6 servings
Calories: 691
Fat: 35.5g
Fiber: 9g
1 T. soy sauce, salt reduced
1 large eggplant
1 1/2 tsp. salt
4 medium potatoes, peeled, par-boiled, cut into thin slices
1 medium onion, chopped
1 garlic clove, crushed
2 T. water
1/4 C. tomato paste
1 C. vegetable stock
1 C. sliced mushrooms
2 T. chopped parsley
1 tsp. dried basil
4 T. flour
1 pinch of salt, extra
2 C. soy drink
1 tsp. torula yeast
14 oz. diced tomatoes, canned
12 oz. diced firm tofu
Marinate tofu in soy sauce for 30 minutes. Cut eggplant into 1/2 inch slices. Sprinkle with 1 1/2 tsp. salt and stand for 30 minutes. Rinse with water and dry each slice. Steam eggplant for 5-6 minutes or until soft. Remove and drain on kitchen paper. Tomato Sauce: Heat water in frypan. Saut� onion and garlic until soft. Add tomatoes, tomato paste, stock, mushrooms, parsley and basil. Simmer for 10 minutes. Fold through tofu and marinade. White Sauce: Place flour in a saucepan. Gradually add soy drink stirring continuously until smooth. Stir over medium heat (or microwave on HIGH). Season with a pinch of salt and add torula yeast. Arrange the eggplant over the base of a lightly greased ovenproof dish (12 inch x 10 inch). Spoon over tomato sauce and layer cooked potato over the top. Spread white sauce over the potato. Bake in a moderate oven for 45 minutes. Serve hot with broccoli florets and spiced carrots.
Yield: 6 servings
Calories: 216
Fat: 5.0 g
Fiber: 7g
6 medium beets
½ c. shelled unsalted pistachios
3 tbsp. balsamic vinegar
2 tsp. Dijon mustard
salt and pepper
1/3 extra virgin olive oil
3 bag baby greens and herbs mix
¼ c. crumbled blue cheese
¼ c. packed fresh mint leaves
Preheat oven to 400°F. Arrange beets in single layer on large sheet of foil and wrap tightly. Place in shallow glass or ceramic baking dish and bake 1 hour or until tender when pierced with tip of knife. Unwrap and cool. When beets are cool enough to handle, peel and cut into 1/2-inch chunks. Meanwhile, place pistachios in small baking pan; bake alongside beets 4 minutes or until golden and toasted. Cool completely in pan. Prepare dressing: In small bowl, with fork or wire whisk, mix vinegar, mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper until blended. In thin, steady stream, whisk in oil until blended. In medium bowl, combine beets and 2 tablespoons dressing. In large serving bowl, toss greens with remaining dressing until coated. Top with blue cheese, pistachios, and beets. Tear mint leaves over salad.
2 C. light ‘n tangy vegetable juice
1/3 C. orange juice
1/4 C. grapefruit juice
2 tsp. honey
In pitcher, combine juices and honey. Serve over ice. Garnish with orange peel curls if desired.
Yield: 3 servings
Calories: 65
Fat 0g
Fiber 1g
2 tsp. olive oil
14 oz. bok choy, rinsed and roughly torn
1 tsp. grated fresh root ginger
1 tsp. garlic stock powder
2 T. oyster sauce
Heat the oil in a large non-stick skillet or wok. Add the bok choy and stir fry over a high heat for 1 – 2 minutes. Combine the remaining ingredients. Add to the wok and stir fry for a further 30 seconds. Serve immediately.
Serve as an accompaniment to a main meal.
Yield: 4 servings
Calories: 55
Fat: 2.5g
Fiber: 1g
1 C. plain white flour
1 egg, lightly beaten
1/2 tsp. margarine (milk-free)
2 T. custard powder
1/2 C. sugar
1/2 C. lemon juice
1 C. lowfat soy drink
1 1/2 C. lowfat soy drink, extra
Sift flour into a bowl. Gradually add combined egg and 1 C. soy drink, mixing until smooth. Heat margarine in a non-stick skillet. Pour off excess. Add 2 T. batter, rotating pan quickly to coat bottom thinly and evenly. Brown on both sides. Repeat until all batter mixture is used. Combine custard powder and sugar in a saucepan or bowl. Gradually add lemon juice and add 1 1/2 C. soy drink, stirring until smooth. Stir over medium heat until mixture boils and thickens (or microwave on HIGH [100%] for 5 minutes, stirring occasionally. Serve over warmed crepes.
Yield: 6 servings
Calories: 250
Fat: 2g
Fiber: 1g
2 T. canola oil
2 onions, thinly sliced
1 red chilli, seeded and chopped
171/2 oz. lean pork, thinly sliced
1/2 C. brown sugar, lightly packed
1/2 C. water
1 T. oyster sauce
Fresh Cilantro, chopped
Heat oil in a wok or large skillet. Add onions, chilli and pork and fry until golden brown, about 5 minutes. Add brown sugar, water and fish sauce and bring to the boil. Lower heat and simmer for 4 -5 minutes or until sauce is thick and syrupy, stirring while cooking. Sprinkle with chopped coriander and serve with steamed Jasmine rice.
Yield: 4 servings
Calories: 304
Fat: 12g
Fiber: 5g
6 oz. strawberries
13 fl. oz. freshly squeezed lemon juice (about 8 lemons)
8 T. sugar substitute, or to taste
8 mint leaves for garnish
Whisk sugar into lemon juice. Place in a small saucepan and bring to the boil. Simmer for 2-3 minutes. Pour into a container and allow to cool. Puree strawberries in a small food processor. Add lemon syrup and combine well. Taste and adjust sweetness if necessary. Store in refrigerator. When required, treat the syrup as you would a cordial, diluting with soda water. Add ice and garnish with sliced lemon, strawberries and mint.
Yield: 4 servings
Calories: 47
Fat: .2g
Fiber: .8g
1 C. red or green California grapes, halved and seeded
1 banana, peeled
1 orange, peeled and quartered
6 or 8 ice cubes, crushed
1 tsp. honey (optional)
Puree grapes, banana, and orange in blender or food processor; add honey and ice. Blend until well mixed. Garnish with a handful of California grapes.
Yield: 2 servings
Calories: 150
Fat: .5g
Fiber: 5g