6-8 asparagus spears, ends trimmed
1 T. olive oil
1/4 C. Parmesan, shaved with vegetable peeler or grater
zest of half a lemon
pinch of kosher salt
pinch ground black pepper
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Toss asparagus with oil, salt, and pepper. Lay out flat in toaster oven and toast on highest setting, making sure they don’t burn. Once stalks brown slightly and become tender, remove from heat. Toss with zest and cheese. Enjoy.
Salad:
1/2 pound green beans, trimmed and cut into 1-inch pieces
1 C. sugar snap peas, sliced lengthwise
1 C. snow peas, sliced lengthwise
1 large cucumber, peeled, seeded, and cut into 3/4-inch chunks
1/2 medium Vidalia onion, diced (about 1/2 C.)
3 whole-wheat pita rounds
2 tsp. extra-virgin olive oil
Salt and pepper
4 oz. feta cheese, crumbled
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Lemon-Tarragon Vinaigrette:
1 large lemon
2 cloves garlic, minced
1/4 C. olive oil
1/4 C. minced fresh tarragon leaves
Salt and pepper
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In a medium saucepan over high heat, cook beans and peas in salted boiling water for 2 minutes, until just tender. Drain and rinse in cold water. Pat dry. Heat a grill or grill pan to medium-high heat. Brush pitas with olive oil; spinkle with salt. Grill about 1 minute per side, turning once. Tear into 1-to-2-inch chunks. For vinaigrette: Grate lemon zest and squeeze juice. Combine with remaining ingredients; whisk.
4. In large serving bowl, combine beans and peas, cucumber, onion, pita chunks, vinaigrette, and feta. Season with salt and pepper; let sit 10 minutes to combine flavors. Â Tip: If the grill isn’t fired, just toast the pita rounds in a 350 degree oven for about 15 minutes.
1 bunch asparagus, cut diagonally into 2″ piecesÂ
8 ounces spinach linguineÂ
16 sea scallops (about 1 pound)Â
ground black pepperÂ
1/4 teaspoon saltÂ
2 teaspoons olive oilÂ
2 tablespoons lemon juiceÂ
strip lemon peel, 1/2″x 3″, thinly slicedÂ
1/4 cup waterÂ
1/4 cup chopped fresh basil + additional leaves for garnishÂ
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In a large pot, bring 3 quarts of water to a boil. Add the asparagus and cook for 1 minute, or until bright green and crisp-tender. Remove with tongs, rinse in cool water, and set aside. In the same pot, cook the linguine for about 10 minutes, or until al dente. Meanwhile, season the scallops with pepper to taste and 1/8 teaspoon salt. Heat a large skillet over medium-high heat. Add the oil to the pan. Add the scallops and cook for 5 minutes. Flip the scallops and cook for about 3 minutes, or until opaque. Remove and set aside. In the same skillet, combine the lemon juice, lemon peel, 1/4 cup of water, and the remaining 1/8 teaspoon of salt. Cook, stirring, for about 1 minute, or until slightly reduced. Drain the pasta and toss with the asparagus, chopped basil, and lemon juice mixture. Serve in pasta bowls topped with the scallops and garnished with basil leaves.
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Yield: 4 servings
Calories: 340
Fat: 5g
Fiber: 4g
1/4 C. sun dried tomato pestoÂ
1 lb cod fillets, cut into 4 portionsÂ
2 bulbs fennel (3/4 lb), trimmed, halved, and sliced very thin crosswiseÂ
2 T. chopped fennel frondsÂ
1/4 C. halved pitted kalamata olivesÂ
1 C. whole fresh parsley leavesÂ
1 1/2 tsp. lemon juiceÂ
1 1/2 tsp. olive oilÂ
1/8 tsp. saltÂ
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Preheat oven to 400ºF. Spoon 1 T. of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque at center. Remove from oven. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl. Divide fennel salad among 4 plates and top each with one roasted cod portion.
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Yield: 4 servings
Calories: 162
Fat: 4g
Fiber: 3g
8 ounces fusilliÂ
1 clove garlic, mincedÂ
1 large onion, choppedÂ
2 T. dry sherry or nonalcoholic white wineÂ
2 T. defatted chicken brothÂ
1 1/3 C. defatted chicken brothÂ
1 can (16 ounces) reduced-sodium stewed tomatoes (with juice)Â
1 jar (15 ounces) water-packed artichoke hearts, drainedÂ
5 large pimento-stuffed green olives, slicedÂ
2 tsp. dried italian seasoningÂ
1/4 tsp. ground black pepperÂ
1 pound medium shrimp (40 to 50 shrimp per pound), shelled and deveinedÂ
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In a large pot of boiling water, cook the fusilli according to the package directions. Meanwhile, coat a large no-stick skillet with no-stick spray. Add the garlic, onions, sherry or wine and 2 T. of the broth. Cook, stirring, over medium heat for 5 mintues, or until the onions are tender. Add the tomatoes (with juice), artichokes, olives, Italian seasoning, pepper and the remaining 1/3 C. broth. Add the shrimp and simmer, uncovered, for 3 minutes, or until the shrimp turn pink. Drain the fusilli. Serve topped with the shrimp mixture.
2 red bell peppers, choppedÂ
1 small bulb fennel, quartered lengthwise and thinly slicedÂ
1 large onion, choppedÂ
1 small eggplant, peeled and cut into small chunksÂ
1 clove garlic, mincedÂ
3/4 pound italian-style turkey sausage, casings removedÂ
1 jar (26 ounces) pasta sauceÂ
2 C. waterÂ
2 tsp. fennel seeds, crushedÂ
1/2 tsp. crushed red-pepper flakesÂ
8 ounces penne pastaÂ
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Coat a large nonstick skillet with nonstick spray. Add the bell peppers, fennel bulb, onion, eggplant, and garlic. Coat with nonstick spray. Cook, stirring often, over medium heat for 5 minutes, or until the fennel starts to soften. Add the sausage. Cook, breaking up the sausage with the back of a spoon, for 3 minutes, or until no longer pink. Add the pasta sauce, water, fennel seeds, and red-pepper flakes. Stir to mix. Cover and reduce the heat to low. Cook for 20 to 25 minutes, or until the vegetables are tender. Meanwhile, cook the pasta according to package directions. Reserve 1/2 C. of the cooking water. Place the pasta in a serving bowl. Top with the sauce. Add up to 1/2 C. of the reserved cooking water, if needed, for the sauce to coat the pasta.
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3/4 C. chopped red onion (1/2- 3/4 medium)Â
1 T. minced garlic (2-3 large cloves)Â
2 tsp. crumbled dried sageÂ
2 tsp. canola oilÂ
1 can (15 1/2 ounces) no-salt-added cannellini beans, rinsed and drainedÂ
1/2 C. fat-free, reduced-sodium chicken brothÂ
1/4 tsp. saltÂ
3 C. baby spinachÂ
2 tsp. flaxseed oilÂ
4 skinless salmon fillets (3 ounces each)Â
Red-pepper flakesÂ
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Combine the onion, garlic, 1 1/2 tsp. sage, and oil in a deep, wide skillet. Cover and cook over medium heat, stirring occasionally, for about 5 minutes or until the onion starts to soften. Add the beans, broth, and salt. Simmer for about 10 minutes. Stir the spinach into the beans and cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean mixture. Remove the pan from the heat. Rub the salmon fillets with the remaining sage. Heat the remaining oil in a medium skillet or grill pan. Place the salmon fillets in the pan and cook for 3 to 4 minutes. Carefully turn each fillet and cook for 1 minute longer. Remove the fillets to 4 plates. Spoon the beans onto each plate. Serve with the pepper flakes.
2 ounces peeled and deveined medium shrimpÂ
pinch of coarsely ground sea saltÂ
pinch of freshly ground black pepperÂ
1 tsp. canola oilÂ
1 T. lime juiceÂ
2 tsp. crushed fresh gingerÂ
1 tsp. cornstarchÂ
1 tsp. minced garlicÂ
1 tsp. toasted sesame oilÂ
1 C. broccoli floretsÂ
1/2 C. snow peasÂ
1/2 C. matchstick-cut carrotsÂ
1/2 C. whole shiitake mushroomsÂ
2 tsp. low-sodium soy sauceÂ
2 T. waterÂ
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Season the shrimp to taste with salt and pepper. Heat the canola oil in a large heavy skillet over high heat. The pan should be as hot as possible. Place the shrimp in the pan and sear for 45 to 60 seconds. Remove and set aside. In a large bowl, blend the lime juice, ginger, cornstarch, garlic, and sesame oil until the cornstarch is dissolved. Mix in the broccoli, peas, carrots, and mushrooms, tossing to lightly coat. In the same pan used for the shrimp, cook the vegetables for 2 minutes, stirring constantly. Stir in the soy sauce and water. Cook for about 10 minutes, or until the vegetables are crisp-tender. Place the vegetables on a plate and top with the shrimp.
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Yield: 1 serving
Calories: 270
Fat: 11g
Fiber: 6g
High-fiber, sprouted grain bread is available in the freezer section of most grocery and natural food stores. Multigrain bread can be used as an alternative. Crab cakes are indeed a special treat, but if you ever want to enjoy other seafood cakes, simply use scallops or any mild white-fleshed fish, such as tilapia, snapper, or catfish, in this dish.
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1 pound crabmeatÂ
1 eggÂ
1 C. finely chopped celeryÂ
1 T. fat-free mayonnaiseÂ
1 T. lemon juiceÂ
1/2 tsp. ground white pepperÂ
1/4 tsp. curry powderÂ
1/8 tsp. ground red pepperÂ
1/8 tsp. mustard powderÂ
2 T. chopped fresh chivesÂ
2 T. unseasoned dry bread crumbsÂ
3 drops hot-pepper sauceÂ
16 slices sprouted wheat breadÂ
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In a large bowl, combine the crabmeat, egg, celery, mayonnaise, lemon juice, white pepper, curry powder, red pepper, mustard powder, chives, bread crumbs, and hot-pepper sauce. Toss to mix. Form into 8 patties. Heat the patties in a medium nonstick skillet over low heat until brown, 4 to 5 minutes per side. Serve warm alone, on 1 toast round, or between 2 rounds as a sandwich.
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Yield: 8 Servings
Serving Size: 1 crab cake and 2 bread rounds (crab cake alone)
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Calories: 203 (67)
Fat: 3.5g (2g)
Fiber: 3g (1g)
1 T. olive oilÂ
1 red onion, thinly slicedÂ
1 can (15-19 oz) cannellini beans, rinsed and drainedÂ
1/4 C. chopped flat leaf parsleyÂ
2 tsp. finely grated lemon zestÂ
1/4 tsp. saltÂ
1/4 tsp. black pepperÂ
1 pink grapefruit, peeled and cut into segmentsÂ
1 navel orange, peeled and cut into segmentsÂ
1 T. fresh lemon juiceÂ
4 center cut salmon fillets (4 oz each), with skinÂ
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In medium nonstick skillet, heat oil over medium heat. Add onion and cook, stirring, 5 minutes or until softened. Stir in beans, parsley, lemon zest, and half of the salt and pepper. Cook, stirring, 3 minutes or until heated through. Transfer to medium bowl and stir in grapefruit and orange segments and lemon juice. Set aside. Season salmon with the remaining salt and pepper. Heat large nonstick skillet over medium high heat. Add salmon, skin side down, and cook 2 minutes. Turn salmon over and cook about 2 minutes on each of the remaining sides, until fish is browned and just opaque throughout. Transfer salmon to serving plates and spoon salad on side
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Yield: 4 servings
Calories: 285
Fat: 8g
Fiber: 6g
1 lemon, halvedÂ
4 C. waterÂ
2 1/2 C. 2% milkÂ
1 bay leafÂ
1/4 tsp. saltÂ
1 pinch of saltÂ
4 halibut steaks or fillets (8 ounces each), each 1″-1 1/4″ thickÂ
2 T. extra-virgin olive oilÂ
2 T. chopped fresh herbs (such as thyme and tarragon)Â
1/8 tsp. ground black pepperÂ
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You can substitute cod or haddock for the halibut steaks. Or substitute salmon steaks or fillets, omitting the milk and using all water. Cut 3 thin slices from one lemon half. In a deep skillet that is large enough to hold the fish in a single layer, combine 3 C. of the water, the milk, the lemon slices, the bay leaf, and 1/4 tsp. salt. Bring to a simmer over medium-low heat and cook gently for 5 minutes to blend flavors. Carefully slide in the fish. (The fish should be just covered by liquid; if not, add just enough hot tap water to cover.) Cook at a gentle simmer until the fish is opaque throughout, 15 to 18 minutes. Meanwhile, in a small bowl, combine the oil, herbs, and the pinch of salt. Using a slotted spoon, carefully remove the fish to plates. Discard the bay leaf. Sprinkle the fish with the pepper. Drizzle with the herbed olive oil. Cut 4 wedges of lemon and serve with the fish.
1 lb halibut cut into 4 oz boneless, skinless portionsÂ
2 C. julienned snow peasÂ
1 C. bean sproutsÂ
2 red bell peppers, juliennedÂ
1 red onion, juliennedÂ
1 C. julienned carrotÂ
1/4 C. minced garlic (about 10 cloves)Â
1 T. finely chopped fresh gingerÂ
1 tsp. lemon zestÂ
3 C. vegetable brothÂ
1 C. sherry (optional)Â
3 T. chopped cilantroÂ
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Put all ingredients except cilantro into large skillet with lid. Bring to a simmer over high heat. Reduce heat to low, cover, and cook 6 minutes or until halibut is just cooked through. Uncover, add cilantro, and cook 2 minutes longer.
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Yield: 4 servings
Calories: 214
Fat: 3g
Fiber: 4g
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1 piece (2″) fresh ginger, cut into matchsticksÂ
1 bunch scallions, cut into matchsticksÂ
1 medium carrot, cut into matchsticksÂ
1 T. minced garlicÂ
4 cod fillets (about 8 ounces each)Â
2 T. chopped cilantro + sprigs for garnishÂ
1 1/2 T. reduced-sodium soy sauceÂ
2 T. ginger preservesÂ
1/4 C. waterÂ
2 T. toasted sesame oilÂ
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Preheat the oven to 400ºF. Coat a 13″ x 9″ baking dish with vegetable oil spray. Add the ginger, scallions, carrot, and garlic to the dish. Toss to mix. Place the fillets over the ginger-scallion mixture. Sprinkle with the chopped cilantro. In a small bowl, combine the soy sauce, preserves, water, and oil. Pour the mixture over the fish. Cover and seal the dish with aluminum foil. Bake for 20 minutes, or until the fish flakes. Garnish with cilantro sprigs, if desired.
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Yield: 4 servings
Calories: 310
Fat: 10g
Fiber: 1g
Grated peel and juice of 1/2 orangeÂ
1 1/2 T. reduced-sodium soy sauceÂ
1 T. hoisin sauceÂ
1 tsp. grated fresh gingerÂ
1 tsp. toasted sesame oilÂ
1 bag (6 ounces) baby spinachÂ
5 tsp. water, dividedÂ
4 skinless salmon fillets (about 5 ounces each), 1″ thickÂ
8 ounces sugar snap peasÂ
1 C. matchstick-cut carrotsÂ
2 scallions, slicedÂ
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In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 tsp. of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 T. of the soy mixture, and the remaining 3 tsp. water. Drizzle 2 T. of the soy mixture over the salmon. Cover with vented plastic wrap (keep wrap about 1″ above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.
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Yield: 4 servings
Calories: 347
Fat: 13g
Fiber: 4g
1 slice (1 ounce) canadian bacon, finely choppedÂ
1/4 C. finely chopped onionÂ
1 tsp. canola oilÂ
1 pound collard greens, chopped or torn into small piecesÂ
1/4 tsp. saltÂ
Pinch of ground red pepperÂ
Wine or cider vinegarÂ
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To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.
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Yield: 4 servings
Calories: 54
Fat: 1g
Fiber: 4g
1 tsp. sesame seedsÂ
2 tsp. canola oilÂ
1/2 tsp. minced garlicÂ
1 pound baby spinach leavesÂ
2 T. waterÂ
1 1/2 tsp. reduced-sodium soy sauceÂ
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Place the sesame seeds in a skillet. Cook over medium-high heat, stirring frequently, for about 2 minutes, or until golden. Remove to a bowl. Return the skillet to medium-low heat. Add the oil and garlic. Cook for 30 seconds, or until fragrant. Add the spinach, water, and soy sauce to the pan; toss with tongs. Cover for about 1 minute, or until the leaves wilt. Serve sprinkled with the sesame seeds.
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Yield: 4 servings
Calories: 74
Fat: 3g
Fiber: 5g
1 1/4 pounds bulb fennelÂ
1/2 red onion (4 ounces)Â
1 T. olive oil, preferably extra virginÂ
2 T. orange juiceÂ
1/8 tsp. saltÂ
1/2 tsp. grated orange peelÂ
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Cut off the tall fennel stalks. Save some of the leafy greens for garnish. Discard the stalks. Chop about 1 T. leaves and set aside. Quarter the bulbs. Cut out the core and discard. Cut the bulbs into 1/2″-thick slices. Halve the onion and cut into 1/2″-thick slices. Coat a skillet with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sliced fennel, onion, juice, and salt. Toss. Reduce the heat to medium. Cover and cook for 7 to 8 minutes, or until glazed and brown. Add a few drops of water to the pan occasionally and reduce the heat slightly if the mixture is browning too fast. Add the peel and reserved leaves for garnish. Toss and serve.
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Yield: 4 servings
Calories: 91
Fat: 4g
Fiber: 5g
2 tsp. olive oil, preferably extra virginÂ
1 pound orange or yellow bell peppers, cut into stripsÂ
1/8 tsp. saltÂ
2 tsp. minced garlicÂ
balsamic vinegarÂ
1 T. pine nuts, toasted and choppedÂ
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Set a skillet over medium heat for 1 minute. Add the oil. Heat for 30 seconds. Add the peppers and salt. Toss to combine. Cover and cook, tossing occasionally, for about 3 minutes, or until the peppers are starting to soften. Add the garlic. Cook, tossing, for about 1 minute, or until the garlic is fragrant. Drizzle with vinegar to taste. Toss to heat through. Serve sprinkled with the nuts.
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Yield: 4 servings
Calories: 78
Fat: 4g
Fiber: 1g
1 onion (8 ounces), cut into walnut-size chunksÂ
1 sweet potato (8 ounces), cut into walnut-size chunksÂ
1 turnip (6 ounces), cut into walnut-size chunksÂ
1 russet potato (6 ounces), cut into walnut-size chunks or Carrot
2 T. olive oil, preferably extra virginÂ
2 tsp. herbes des ProvenceÂ
1/4 tsp. saltÂ
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Preheat the oven to 375°F. In a 13″ x 9″ baking dish, combine the onion, sweet potato, turnip, russet potato, oil, herbes de Provence, and salt. Toss to coat the vegetables with the seasoning. Roast for about 45 minutes, stirring occasionally, or until golden and tender. For a quick and satisfying roasted vegetable soup, reheat 1 serving of the vegetables with 1 C. of chicken or vegetable broth.
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Yield: 8 servings
Calories: 90
Fat: 4g
Fiber: 2g
1 pound broccoli, cut into walnut-size piecesÂ
1 T. trans-fat free spreadÂ
2 T. dry whole grain bread crumbsÂ
1/8 tsp. saltÂ
2 T. shredded extra-sharp cheddar cheese
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Bring 1/2″ water to a boil in a nonstick skillet. Add the broccoli. Cover and cook, tossing occasionally, for 2 minutes, or until bright green and crisp-tender. Drain the broccoli. Set aside. Wipe the skillet dry and place over high heat for 1 minute. Add the spread, bread crumbs, and salt. Stir to mix. Return the broccoli to the pan. Cook over medium heat, tossing for 3 minutes, or until the crumbs are toasted. Remove from the heat. Scatter on the cheese. Toss for about 1 minute, or until the cheese coats the broccoli and starts to melt.
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Yield: 4 servings
Calories: 88
Fat: 4g
Fiber: 3g
Rolled sandwich, nori, cheese
2 T. chicken or vegetable brothÂ
1 T. natural peanut butterÂ
1 tsp. soy sauceÂ
1/2 tsp. minced garlicÂ
1/2 tsp. sugarÂ
1 tsp. canola oilÂ
12 ounces chinese snow peasÂ
1/2 C. thinly sliced red bell pepperÂ
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In a small bowl, combine the broth, peanut butter, soy sauce, garlic, and sugar. Whisk to blend. Set aside. Coat a skillet or wok with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl around the pan to coat. Let stand for 30 seconds. Add the snow peas and pepper. Toss. Cover and cook for 2 minutes, or until the peas are bright green. Reduce the heat to low. Add the reserved peanut butter mixture. Cook, tossing for 2 minutes, or until heated through.
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Yield: 4 servings
Calories: 81
Fat: 4g
Fiber: 3g
1 pound broccoliÂ
1/4 C. smooth or chunky peanut butterÂ
2 T. rice vinegarÂ
1 T. reduced-sodium soy sauceÂ
1 1/2 tsp. brown sugarÂ
1 clove garlic, mincedÂ
1 tsp. asian chile sauceÂ
2 T. hot waterÂ
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Cut the broccoli into long spears. Fill a large bowl with ice cubes and water to cover. Bring a large saucepan of salted water to a boil. Add the broccoli spears and cook just until bright green and slightly tender, about 3 minutes. Drain and immediately transfer the broccoli to the cold water to stop the cooking. When cool, drain well and blot dry. In a medium bowl, combine the peanut butter, vinegar, soy sauce, sugar, garlic, and chile sauce. Whisk together, adding hot water as necessary to make a sauce. Serve with the broccoli spears.
1 pound cauliflower florets, cut into walnut-size piecesÂ
2 tsp. olive oilÂ
1 tsp. minced garlicÂ
1/2 tsp. curry powderÂ
1/4 tsp. saltÂ
1 T. finely chopped parsley (optional)Â
ground black pepperÂ
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Fill a large skillet with enough water to come 1/2″ up the sides of the pan. Cover and bring to a boil over high heat. Add the cauliflower. Cover and cook, stirring once, over medium-high heat for about 3 minutes, or until tender but still crisp. Tip the pan and spoon out most of the water into a measuring C.. Set aside. Return the pan to medium-high heat. Add the oil, garlic, curry powder, and salt. Cook over medium-high heat, tossing frequently and adding a T. at a time of the reserved water. Scrape the bottom of the pan to release the flavorful browned bits. Cook for about 5 minutes, or until the cauliflower is golden brown. Sprinkle on the parsley, if using. Season to taste with pepper.
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Yield: 4 servings
Calories: 53
Fat: 3g
Fiber: 3g
1 head red cabbage, choppedÂ
1 red onion, choppedÂ
3 tart apples, peeled and slicedÂ
1 clove garlic, choppedÂ
1 1/2 C. chopped fresh cranberriesÂ
1 T. packed brown sugarÂ
1 1/2 tsp. packed brown sugarÂ
1 T. balsamic vinegarÂ
1 1/2 tsp. balsamic vinegarÂ
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Preheat the oven to 325°F. Layer the cabbage, onion, apples, garlic, and cranberries in a 13″ x 9″ baking dish. Sprinkle with the brown sugar and vinegar. Cover and bake for 1 1/2 hours, or until tender and cooked through. (The mixture will cook down by about half.) Stir before serving.
1 T. extra virgin olive oilÂ
2 tsp. minced garlicÂ
1 pound kale leaves, chopped or torn into small piecesÂ
1/4 tsp. saltÂ
Ground black pepperÂ
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Place the oil and garlic in a large skillet or large pot set over low heat. Cook for about 3 minutes, or until the garlic is softened. Do not brown. Increase the heat to high. Add half the kale to the pan; toss with tongs. Cover for about 1 minute, or until the leaves start to wilt. Add the remaining kale. Toss and cover for 1 minute. Uncover and cook, tossing, for about 2 minutes, or until the leaves are wilted, brightly colored, and glossy. Add the salt. Season with pepper to taste. Toss to combine. Collards, chard, mustard pr turnip greens may replace the kale.
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Yield: 4 servings
Calories: 90
Fat: 5g
Fiber: 2g
1 eggÂ
2 T. chicken broth or waterÂ
1 1/2 tsp. soy sauceÂ
1 tsp. toasted sesame oilÂ
2 tsp. canola oilÂ
1/3 C. finely chopped onionÂ
1/3 C. shredded carrotsÂ
1/3 C. frozen baby peasÂ
1 1/2 C. cold cooked brown riceÂ
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In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.
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Yield: 4 servings
Calories: 152
Fat: 6g
Fiber: 2g
1 eggÂ
2 T. chicken broth or waterÂ
1 1/2 tsp. soy sauceÂ
1 tsp. toasted sesame oilÂ
2 tsp. canola oilÂ
1/3 C. finely chopped onionÂ
1/3 C. shredded carrotsÂ
1/3 C. frozen baby peasÂ
1 1/2 C. cold cooked brown riceÂ
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In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.
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Yield: 4 servings
Calories: 152
Fat: 6g
Fiber: 2g
3/4 pound small italian or asian eggplant, cut into 1″ cubesÂ
3/4 C. shredded carrotsÂ
1/2 C. canned tomato pureeÂ
2 tsp. minced garlicÂ
1/8 tsp. saltÂ
pinch of red-pepper flakesÂ
2 tsp. toasted sesame oilÂ
2 T. chopped cilantro (optional)Â
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Preheat the oven to 375°F. In a 13″ x 9″ nonstick baking pan, combine the eggplant, carrots, tomato puree, garlic, salt, and pepper flakes. Toss to mix well. Cover the pan tightly with aluminum foil. Bake for about 45 minutes, stirring occasionally, or until the eggplant is very tender. Drizzle with the sesame oil. Toss. Serve, sprinkled with cilantro, if using. Be sure to choose the small Asian or Italian eggplants for this dish. They’re milder than large pear-shaped eggplants, so there’s no need to peel them.
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Yield: 4 servings
Calories: 68
Fat: 3g
Fiber: 4g
1 pound green beans, broken into 2″ lengthsÂ
2 tsp. canola oilÂ
1 tsp. yellow mustard seedsÂ
1/2 tsp. minced garlicÂ
1/8 tsp. saltÂ
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Pour enough water into a large skillet to come 1/2″ up the sides. Cover and bring to a boil over high heat. Add the beans. Cover and cook, tossing occasionally, for about 6 minutes or until bright green and crisp-tender. Reserve 1/4 C. of the cooking water. Drain the beans and return to the pan. Set the pan over medium-high heat. Add the oil, seeds, garlic, and salt. Toss to evenly coat the beans with the seasonings. Cook over medium heat, tossing frequently, for about 3 minutes, or until the beans start to brown. Add a few drops of the reserved cooking water and reduce the heat slightly if the pan bottom starts to brown too quickly.
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Yield: 4 servings
Calories: 54
Fat: 3g
Fiber: 4g
1 pound asparagus, trimmed, cut into thirdsÂ
1 T. (1/2 ounce) grated parmesan cheeseÂ
2 tsp. olive oil, preferably extra virginÂ
Pinch of saltÂ
Ground black pepperÂ
4 lemon wedges or white wine vinegarÂ
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Preheat the oven to 425°F. In a baking pan large enough to hold the asparagus in a single layer, combine the asparagus, cheese, oil, and salt. Toss to coat the asparagus evenly. Bake for 8 to 10 minutes, or until the asparagus is tender (time will vary depending upon the thickness of the asparagus). Season to taste with pepper. Serve with lemon wedges or a splash of vinegar.
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Yield: 4 servings
Calories: 51
Fat: 3g
Fiber: 3g
1 pound zucchiniÂ
olive oil in a spray bottle, preferably extra virginÂ
2 tsp. salt-free cajun seasoningÂ
1/8 tsp. saltÂ
1/2 C. sliced scallionsÂ
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Preheat the oven to 400°F. Coat a large baking sheet with sides with vegetable oil spray. Cut the zucchini in half through the middle. Cut each half into 1/4″-thick lengthwise slices. Spread the zucchini on the sheet. Coat lightly with olive oil, then sprinkle with half of the seasoning and salt. Flip the slices and repeat. Spread out in a single layer. Bake for 10 minutes, or until starting to sizzle. Flip the zucchini. Scatter the scallions over the pan, pressing with a spatula to coat them with some of the oil and seasoning. Bake for 10 minutes, or until the scallions are wilting.
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Yield: 4 servings
Calories:25
Fat: 1g
Fiber: 1g
2 T. olive oilÂ
3 boneless, skinless chicken breast halves, trimmedÂ
1/2 tsp. saltÂ
1/4 tsp. freshly ground black pepperÂ
2 shallots, finely choppedÂ
2 T. balsamic vinegarÂ
4 C. shredded romaine lettuceÂ
1 sm bunch watercress, lg stems discardedÂ
1/2 C. finely shredded red cabbageÂ
1 firm ripe mango, peeled, pitted, and cut into 1/2″ piecesÂ
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Heat 1 T. of the oil in large nonstick skillet over medium heat. Season chicken with 1/4 tsp. of the salt and 1/8 tsp. of the pepper. Cook, turning, until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board. Add shallots and 1 T. of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer shallots to small bowl. Whisk remaining 1 T. oil, 1 T. vinegar, 1/4 tsp. salt, and 1/8 tsp. pepper into shallot mixture. Place romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve.
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Yield: 4 servings
Calories: 222
Fat: 8g
Fiber: 2g
2 tsp. vegetable oilÂ
1/2 C. chopped onionÂ
4 C. shredded red cabbage (8 ounces)Â
1 can (15 ounces) sliced beets, rinsed, drained, cut into sticksÂ
2 T. red wine vinegarÂ
1 T. brown sugarÂ
2 bay leavesÂ
1/8 tsp. saltÂ
pinch of ground cloves or allspiceÂ
ground black pepperÂ
8 tsp. sour cream (optional)Â
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Place the oil and onion in a large pot set over medium-low heat. Cook for about 3 minutes, or until the onion sizzles. Do not brown. Add the cabbage, beets, vinegar, sugar, bay leaves, salt, and cloves or allspice. Cook, stirring, for 2 minutes, or until sizzling. Reduce the heat to medium-low. Cover and cook, stirring occasionally, for 30 minutes, or until the cabbage is very tender. Remove and discard the bay leaves. Season to taste with pepper. Serve with a tsp. dollop of sour cream, if using.
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Yield: 8 servings
Calories: 34
Fat: 1g
Fiber: 2g
1 bag (16 oz) frozen cauliflower floretsÂ
2 C. (1/2 of 14 oz bag) frozen cut italian green beans, cut green beans, or sugar snap peasÂ
2 C. cherry tomatoes, rinsed and stemmedÂ
1/2 C. dried whole grain bread crumbsÂ
1/3 C. grated pecorino romano cheeseÂ
1 T. extra virgin olive oilÂ
1 clove garlic, grated or crushedÂ
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Preheat oven to 400ºF. Coat 13″ x 5 x 9″ baking dish with olive oil spray. In large saucepan, bring 1 C. water to a boil. Add cauliflower and beans, cover, and cook 3 minutes, then drain. Distribute cauliflower, beans, and tomatoes evenly in prepared dish. In small bowl, combine bread crumbs, cheese, oil, and garlic. Stir with fork until blended. Sprinkle mixture evenly over vegetables. Bake until crumbs are golden brown, about 20 minutes
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Yield: 8 servings
Calories: 90
Fat: 4g
Fiber: 4g
2 tsp. olive oil, preferably extra virginÂ
1 C. sliced baby portobello mushrooms, choppedÂ
1/4 C. sliced scallionsÂ
1 bay leafÂ
1/2 tsp. minced fresh or crumbled dry rosemaryÂ
1/4 tsp. saltÂ
1/8 tsp. ground black pepperÂ
1/2 C. instant barleyÂ
3/4 C. chicken brothÂ
2 tsp. balsamic vinegarÂ
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Coat a wide shallow saucepan or skillet with vegetable spray. Set over medium-high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 1 minute. Add the mushrooms, scallions (reserve a few greens for garnish), bay leaf, rosemary, salt, and pepper. Stir. Cover and cook, stirring frequently, for 2 minutes, or until the mushrooms give off liquid. Add the barley. Cook, stirring, for 2 minutes, or until the barley is coated with the seasonings. Add the broth and bring to a boil. Cover and cook over medium-low heat for about 10 minutes, or until the barley is tender. Remove and let stand, covered, for a few minutes, or until all of the liquid is absorbed and the flavor develops. Remove and discard the bay leaf. Stir in the vinegar. Serve, garnished with the reserved scallion greens.
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Yield: 4 servings
Calories: 115
Fat: 3g
Fiber: 4g
1 1/4 pounds sweet potatoes, peeled, cut into small cubesÂ
2 tsp. trans-fat free spreadÂ
1/2 tsp. grated fresh gingerÂ
1/8 tsp. saltÂ
Minced chives or scallion greens (optional)Â
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Place the potatoes in a microwaveable dish in a single layer (8″ x 8″ works well). Cover with plastic wrap, making a vent in one corner. Cook on high power, rotating occasionally, for about 8 minutes, or until very soft. Let stand for about 3 minutes. Carefully remove the plastic by pulling it toward you so the steam rises away from you. With a potato masher, smash the potatoes. Add the spread, ginger, and salt. Stir with the masher to mix. Serve right away sprinkled with minced chives or scallion greens, if using.
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Yield: 4 servings
Calories: 136
Fat: 2g
Fiber: 4g
1 whole wheat tortilla (9″–10″ diameter, 180 calories)Â
Zest of 1 limeÂ
1/2 tsp. minced garlicÂ
1/2 tsp. cuminÂ
1/8 tsp. red pepper flakesÂ
1 1/2 C. cooked chicken, pulled from 1/2 rotisserie chicken, skin discardedÂ
1 T. fresh lime juiceÂ
1 T. olive oilÂ
1 T. (or more, to taste) chopped cilantroÂ
8 C. mixed greensÂ
1 red bell pepper, slicedÂ
1/4 avocado, slicedÂ
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Preheat oven to 400ºF. Cut tortilla into quarters and each quarter into 2 wedges. Place on baking sheet and bake until crisp, about 5 minutes. Remove from oven and set aside. Place lime zest, garlic, cumin, and red pepper flakes in medium bowl and stir. Add chicken and toss well to coat. In large salad bowl, combine lime juice, oil, and cilantro. Add greens, red bell pepper, and avocado and toss well. Top salad mix with chicken. Place toasted tortilla wedges around edge of salad bowl.
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Yield: 2 servings
Calories: 383
Fat: 16g
Fiber: 9g
5 ounces shredded fat-free cheddar cheese
1/4 cup grated Parmesan cheese
12 small corn tortillas
1/3 cup light olive oil
1/4 cup plus 2 Tbs. fat-free sour cream
1 cup salsa
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Combine cheddar cheese and 2/3 of the Parmesan cheese in a bowl. Divide evenly amongst all tortillas. Roll tortillas. Heat oil in a heavy skillet over medium-high heat. Brown stuffed tortillas in oil 2 minutes per side, or until brown. Drain on paper towels. Top with a dollop of sour cream. Serve with remaining parmesan and salsa.
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Yield: 6 servings
Calories: 347
Fat: 10.2g
Fiber: 4.7g
2 pounds parsnips, peeled and quartered lengthwise
1/4 C. vegetable oil
3 tsp. salt, divided
6 T. honey, divided
6 C. water
1 bunch parsley
1 carrot, cut in 1/2
1 small onion
2 bay leaves
1/2 tsp. black peppercorns
2 tsp. white pepper
3 C. heavy cream
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Preheat the oven to 375 degrees F. Toss the parsnips with the oil and 1 tsp. of salt and drizzle with 3 T. honey. Place on a baking sheet and put into the top half of the oven. Roast 30 minutes, or until the parsnips are a deep golden brown; they tend to burn easily so make sure to toss often while roasting. Meanwhile, put the water into a large pot and place over high heat. Lay a double layer of cheesecloth on a flat surface and place the carrot, onion, parsley, bay leaves and peppercorns in the center. Tie the cheesecloth up and around the vegetable and herb mix and drop it into the water. Bring to a boil, lower the heat and simmer for 30 minutes. Remove the parsnips from the oven and place them immediately into the stock. Add the remaining honey and salt and white pepper; simmer for about 20 minutes. Puree with an immersion blender, or in batches in a blender. Add the cream and cook for another 10 minutes or until thick.