1 C. nonfat cottage cheese
1/3 C. nonfat buttermilk
1/2 tsp. oregano
1/2 tsp. garlic powder
1/2 tsp. onion flakes
Combine first two ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add more buttermilk. Stir in remaining ingredients. Cover and refrigerate.
2 Tomatoes, diced
1 C. Sliced Red Onions
1 C. Red and/or Yellow Bell Pepper Strips
1/4 Avocado, pared and diced
2 slices Bacon, cooked crisp and crumbled
2 T. jalapeo or milder Chili, seeded and diced
2 T. Lime Juice
1 T. Apple Cider Vinegar
Pepper
2 C. Lettuce, torn into bite sized pieces
In large bowl combine all ingredients except lettuce and toss to combine. To serve, line serving dish with lettuce and top with avocado mixture.
3/4 cup water
11/2 cups sugar
3 whole cloves
3 whole allspice
2 cinnamon sticks
12 oz. fresh cranberries
1 T. grated fresh orange zest
Combine the water, sugar, cloves, allspice, and cinnamon sticks in a large saucepan and bring to a boil over medium heat. Cook, stirring constantly, until the syrup is clear, about 3 minutes. Add the cranberries and cook for about 5 more minutes, or until the cranberries begin to pop. Remove from the heat and stir in the grated orange zest. Cool to room temperature and then refrigerate, tightly covered, for at least 3 days before serving.
Makes 2 1/2 cups. Each 2-T. serving contains approximately 66 calories.
1 T. minced fresh Parsley
1/2 tsp. Garlic Powder
1/4 tsp. Pepper
3 T. Balsamic Vinegar
18 baby yellow squash
1 Red Bell Pepper, cut into 1” pieces
3 sm. Zucchini, cut lengthwise into quarters
Combine first four ingredients; stir well. Add squash, red pepper, and zucchini; toss gently. Arrange vegetables in wire grilling basket coated with cooking spray. Place over medium-hot coals and cook 10-12 minutes, or until tender, turning once.
1/2 medium red bell pepper; cut up
2 medium tomatoes; cut up
1/2 C. fresh basil leaves; loosely packed
2 cloves garlic; minced
1/2 C. fresh orange juice
1/2 C. fresh parsley; loosely packed
1/4 C. raspberry vinegar
1 T. dry mustard
2 tsp fresh thyme leaves; or 1 tsp dried
2 tsp fresh tarragon; or 1 tsp dried
2 tsp fresh oregano; or 1 tsp dried
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1 1/2 C
Peel a Vidalia or Walla Walla onion. Make two cuts into the onion, in a cross shape, going down to 1/2 – 3/4 of the way through the onion. Place the onion in Aluminum Foil. To 1/4 C. Balsamic vinegar add a dash or two of oregano and garlic powder. Sprinkle this mixture over the onion and in between the sliced bits, pulling it apart a bit if necessary. Wrap the onion up and place it on the grill until tender, about an hour, depending on the size of the onion.
4 sheets reynolds release wrap
4 skinless, boneless chicken breast halves
1 C. spaghetti sauce
2 medium zucchini, sliced
1 C. shredded part skim Mozzarella cheese
1/4 C. grated Parmesan cheese (1oz.)
Preheat oven 450 F or preheat grill to medium-high. Spray foil with nonstick cooking spray. Center one chicken breast half on each sheet of reynolds wrap. Spoon spaghetti sauce over chicken. Top with zucchini. Sprinkle with cheeses. Bring up sides of foil and double fold. Double fold ends to form one foilpacket, leaving room for heat to circulate inside packet. Repeat on all four packets. Grill 12-14 minutes on medium-high in covered grill.
Yield: 4 servings
Calories: 257
Fat: 8.6g
Fiber: 1.7g
3/4 C. Water
1/4 C. Balsamic Vinegar
3 tsp. Capers
2 tsp. Dijon Mustard
1-2 tsp. Basil
Combine the ingredients. Adjust vinegar to taste, since it has a strong flavor. Store in a covered container in the refrigerator.
1/2 cup orange juice
2 T. lemon juice
1/2 tsp. rosemary, crumbled, or 1 tsp. fresh, minced
1 tsp. parsley, minced
1/8 tsp. cayenne
2 shallots, minced
2 oranges, peeled and sectioned
Combine first 5 ingredients in a bowl. Stir well and set aside. Heat a nonstick skillet over medium heat. Add shallots and sauté 2 minutes. Add orange juice mixture, bring to boil and cook 1 minute. Remove from heat and gently stir in orange sections. Serve with fish.
1lb. Broccoli
2 tomatoes, each cut into 4 wedges
2 T. water
1/2 tsp. Oregano
1 clove Garlic, minced
1oz. Feta Cheese, crumbled
2 T. sliced Black Olives
Trim broccoli, remove tough ends, wash and cut into small spears. Arrange broccoli in a veggie steamer over boiling water. Cover and steam 5 to 8 minutes or until crisp tender. Drain, place in saucepan. Add tomato wedges, water, garlic and oregano to pan, stir gently. Cook uncovered, over medium low heat 10 to 15 minutes or until thoroughly heated, stirring occasionally. Sprinkle with Feta and olives. Remove from heat, Cover and let stand 2 to 3 minutes or until cheese melts.
1 T. chicken broth (more if needed)
1 small onion, chopped
8 skinless chicken thighs
2/3 C. ketchup
1/3 C. brown sugar
1 1/2 T. cider vinegar
1 tsp. dry mustard
2 C. fresh or frozen cranberries
sauté the onion 8 to 10 minutes in the chicken broth. Add more broth if necessary. Place the chicken in one layer in a baking pan. Pour onion mixture over chicken and bake for 25 minutes at 375 degrees F. Pour sauce mixture over top and bake an additional 20 minutes.
Yield: 4 servings
Serving Size: 2 thighs + 1/4 sauce
Calories: 346
Fat: 6.2
Fiber: .8g
2 small cans of no sodium tomato sauce
1/2 cup Diet Rite or Diet Dr. Pepper
1/4 cup balsamic vinegar
A few capfuls of liquid smoke – hickory flavored
Several packets of artificial sweetener
Pepper
Onion powder
Garlic powder
Other spices as desired
Mix it all up and simmer it for about an hour or until it’s thick enough for you.
5 C. (about 1 lb.) quartered mushrooms
1/4 tsp. crushed red pepper
10 garlic cloves — chopped
1/2 C. no-salt-added beef broth
Dash black pepper
2 T. chopped fresh parsley
Heat some chicken stock in a large nonstick skillet over medium-high heat until hot. Add the mushrooms, crushed red pepper, and garlic to skillet, and sauté for 3 minutes. Reduce heat to medium. Add broth and black pepper, and cook 5 minutes. Remove from heat, and sprinkle with parsley.
1 T. Splenda
1/4 C. Bourbon
2 T. low sodium soy sauce
Fresh crushed Garlic
Mix all ingredients and use as marinade for chicken or beef.
1 C. Haricot Verts
1 small yellow summer squash
1 Red Bell Pepper, cut into strips
1 clove garlic, minced
1/8 tsp. crushed dried tarragon
Sliced cherry tomato
2 tsp. Olive Oil
Clean and trim beans. Cut 4-1/2 inch thick slices of squash and hollow out centers to 1/4 inch of rind. Thread beans and red pepper slices through squash rings as if squash was a napkin ring. Steam bundles for 4 minutes or until beans turn bright green. Sauté garlic and tarragon in oil until garlic is soft, but not brown. Pour oil mixture over bean bundles and serve immediately with cherry tomato garnishes
1 lb. potatoes, peeled and quartered
2 quarts water
1/4 C. low–fat (1%) milk
1/2 tsp. salt
1/4 tsp. white pepper
1 1/2 T. Roasted Garlic Puree
In a medium saucepan, bring the water to a boil. Add the potatoes, then bring the water to a simmer for 20 to 25 minutes, or until the potatoes are tender. Remove the pan from heat and drain the water.Add the milk, salt, white pepper, and Roasted Garlic Puree. Use a mixer to
Yield: 4 servings
Calories: 104
Fat: 1g
Fiber: 2g
1 T. extra-virgin olive oil
1/2 cup minced onion
1 medium eggplant, unpeeled and cut into 1-inch cubes
1 cup tomato sauce
1 tsp. anchovy paste
1 tsp. salt
2 T. capers, drained and rinsed
3 T. red wine vinegar
1 cup water
1/2 tsp. dried basil, crushed
1 T. sugar
Heat the oil in a skillet. Add the onion and cook, covered, over medium-low heat until soft and translucent, about 10 minutes. Remove the onion from the pan and set aside. In the same skillet over medium-high heat, cook the eggplant, stirring frequently, for 10 minutes. Return the onion to the pan and add all the remaining ingredients. Reduce the heat to low and simmer, uncovered, for 30 minutes. Let cool to room temperature and store, covered, in the refrigerator.
Makes 3 cups, or 12 (1/4-cup) servings, 33 calories
Peel 3 whole medium carrots and cut into lengthwise chunks. Toss with 1 tsp. of olive oil and 1 tsp. of ground cumin. Coat baking pan with vegetable oil spray. Bake in 400 degree oven for 20-25 minutes, stirring occasionally to prevent sticking.
1 whole head (bulb) of garlic
1 tsp. olive oil
Preheat the oven to 325F. Slice off the top of the garlic bulb so the inside portion of the individual garlic cloves are just exposed. Place the bulb on a small baking dish and rub 1 tsp. (5mL) of olive oil over the cut portion of the cloves. Bake for 20 minutes or until the garlic bulb is soft to the touch. Remove the garlic and allow it to cool. When the garlic bulb is cool, break it open and squeeze the garlic pulp from the skins. Discard the skin and peels. Puree the roasted garlic in a food processor until it is a paste.
Yield: 2 servings
Calories: 60
Fat: 3g
Fiber: 0g
1 T. Butter
3 C. Thinly sliced Onions
1 C. Dry Red Wine
3 Chicken Stock
1/8 tsp. black pepper
Melt butter in a large skillet over medium-high heat. Add onion; cook 5 minutes, stirring frequently. Continue cooking 15 minutes or until deep golden brown, stirring constantly. Add wine; cook 5 minutes or until liquid almost evaporates. Remove onion from pan; finely chop onion. Return onion to pan; stir in broth and pepper. Bring to a boil; cook until reduced to 2 cups (about 10 minutes).
1 Cucumber, thinly sliced and unpeeled
1/2 C. Sliced Onion
1/3 C. Seasoned Gourmet Rice Vinegar
1/4 tsp. Pepper
Mix all ingredients. Serve immediately or let stand in refrigerator for 2-3 hours. Serve with slotted spoon or drain before serving.
4 slices turkey bacon (2 oz)
1 tsp. olive oil
1 large onion, thinly sliced
1 medium sized red cabbage (about 2 lbs), shredded (about 8 C.)
3/4 C. apple cider
1/4 C. cider vinegar
4 tsp. sugar
1/2 tsp. salt
1 large McIntosh apple, peeled, cored and cut into 1 inch pieces
Cook bacon in large nonstick pot over high heat until crisp, 5 minutes. Crumble into small pieces; reserve. Heat oil in same pot over medium heat. Add onion; cook, stirring frequently, until softened, about 10 minutes. Add cabbage; cook, stirring frequently, for 10 minutes. Stir in apple cider, vinegar, sugar, salt and apple. Bring to a boil over high heat. Reduce heat to low; simmer, covered, stirring occasionally, until cabbage is softened, about 1 hour. Remove from heat, stir in bacon.
Yield: 8 servings
Serving Size: 1/2 C.
Calories: 86
Fat: 2g
Fiber: 3g
1 bunch (1oz) fresh oregano, leaves only
1 bunch (1 oz) fresh thyme, leaves only
1/2 oz fresh chives, coarsely chopped
1 4 jalapeo chilies or 1/2 1 habenero chili, coarsely chopped, with seeds10 oz fresh basil leaves, coarsely chopped
1 lg. onion (8 oz), coarsely chopped
10 12 garlic cloves, peeled & coarsely chopped1 stalk celery, coarsely chopped
1 tsp. ground cumin
1/2 tsp. ground tumeric
1 1/2 tsp. paprika
1/2 tsp. sugar or sugar substitute
1/2 C. red wine vinegar
Combine all ingredients in food processor or blender. Blend, pushing down if necessary, until very coarse paste forms (should be able to see bits of the seasonings). Put into clean jar and store in the refrigerator until needed.
7 C. cauliflower florets (about 1 3/4 lbs)
1 T. white wine or chicken/vegetable broth
2 garlic cloves, minced
1/2 C. diced green bell pepper
1/2 C. diced red bell pepper
1/2 C. diced yellow bell pepper
2 T. sliced green onions
1/4 C. chopped fresh dill weed
2 tsp. Lemon juice
Pepper
2 tsp white wine vinegar
Steam cauliflower, covered, 8 minutes or until crisp-tender; drain and set cauliflower aside. Heat wine in a medium nonstick skillet over medium-high heat. Add garlic and next 4 ingredients; sauté 2 minutes. Stir in the dill weed and next 3 ingredients; cook 1 minute. Spoon over cauliflower.
2 egg whites
1 C. canned pumpkin
1 teasppon vanilla
1/2 C. sugar
1/2 tsp. orange peel, grated (optional)
2 tsp. pumpkin pie spice
2 tsp. canola oil
1/1/4 C. flour
1/4 teasppon salt
1 teasppon baking soda
1/2 C. dried cranberries
nonstick cooking spray
In a medium sized mixing bowl, lightly beat egg whites until foamy. Stir in pumpkin, vanilla, sugar, orange peel and oil. COmbine flour, pumpkin pie spice, salt, and baking soda in a separate bowl. Add flour mixture to pumpkin mixture, stirring until blended. Stir in cranberries. In a muffin pan, sprayed lightly with nonstick cooking spray, sppon dough into 12 equal portions. ake at 250 degrees for 20 inutes. Remove from pan and cool on racks.
Yield: 12 Muffins
Calories: 110
Fat: 1.2g
Fiber: 1.8g
1 C. Cold Skim Milk, divided
2 T. Flour
Salt and Pepper
2oz. Reduced Fat Cheddar, cut into small pieces
Combine 1/2 C. milk with flour in covered container and shake well to prevent lumps. Pour into microwave safe dish or measuring C. along with the remaining milk and seasonings. Cook in microwave on high for 3-4 minutes, stirring with a whisk every 30 seconds until thickened. Add cheese and stir until melted.
1 head Cauliflower
1 lg. Onion, finely chopped
2 cloves Garlic, finely chopped
141/2oz. Can Chopped Italian Tomatoes, with juice
2 T. Parsley, chopped
Pepper
Break cauliflower into flowerets. Add onion and garlic to hot nonstick skillet and cook until soft. Add tomatoes, a little of the tomato juice, and the parsley. Season to taste with pepper. Add cauliflower and simmer about 10 minutes, until tender. Add additional tomato juice if desired as it cooks.
4 – 4 oz. center cut pork loin chops, boneless
1/2 tsp. ea. salt & coursly ground black pepper
cooking spray
1/3 C. fat free chicken broth
1/2 T. dijon mustard
1/3 C. fat free half & half or evaporated skim milk
Trim fat from chops, sprinkle w/ salt & pepper. Spray pan and place over med-high heat. Cook choops 3-4 min. each side, remove. Add broth to skillet. Combine mustard and half & half, reduce heat and simmer 7 min. or untl slightly thickened. Spoon over chops
Yield: 4 Servings
Calories: 215
Fat: 6.6g
Fiber: 0g
1 carton cherry tomatoes, quartered
1 can (4 oz) diced green chilies
4 green onions, chopped
1/4 C. lime juice
2 T. fresh cilantro, chopped
Combine all ingredients and chill well before serving
4 medium carrots
1 T. fresh lime juice
1/8 tsp. finely grated fresh lime zest
2 T. finely chopped fresh cilantro leaves
1 tsp. vegetable oil
Garnish: fresh cilantro sprigs
Finely shred carrots and in a bowl toss together with remaining ingredients and pepper to taste. Serve salad garnished with cilantro.
4 (6-8 oz. each) boneless, skinless chicken breasts
4 slices (thin) prosciutto
2 slices (thin) Mild Provolone, halved
1 C. Fresh Spinach
1/2 C. matchstick carrots
1 bag (12 oz) Artichoke Hearts, thawed
Kitchen string
Flour
4 T olive oil
1 C. chicken broth
1 jar (16 oz) Artichoke Pizza Toppers
Place chicken breasts, smooth side up in a plastic food storage bag. lb. both sides of breast with meat tenderizer mallet to even thickness (about 1/4 inch). (For best results, start in center, pounding outwards.) Place 1 slice prosciutto and half slice cheese on each breast. Layer spinach, carrots and 1/2 bag artichoke hearts in equal amounts atop each breast. Carefully roll chicken breasts, long side to long side, into log-shaped rolls (roulades). Tie each roulade securely with 3 pieces kitchen string; dust each lightly with pan searing flour. Heat oil in braising pan on MEDIUM-HIGH. When oil begins to smoke faintly, add meat to pan. When lightly browned, turn; continue browning on all sides. Add remaining artichokes, chicken broth and pizza topper. Cover; reduce heat to MEDIUM-LOW. Simmer about 20 min; remove cover. Simmer 10 min. Remove meat from pan; cut off strings and remove. Slice roulades into discs; serve with sauce. Option: Top with shredded Asiago cheese.
Yield: 6 servings
Serving Size: 4 oz. roulade slices with 1/2 C. sauce
Calories: 310
Fat: 15g
Fiber: 4g
1/2 tsp. grated garlic
2 C. nonfat plain yogurt
1 C. nonfat cottage cheese
1/2 C. minced chives
4 scallions, white part and 1 inch of greens, chopped
1 tsp. Dijon mustard
2 T. fresh lemon juice
1 T. honey
1 tsp. low sodium soy sauce
Combine garlic, yogurt and cottage cheese in food processor and process until creamy. Stir in remaining ingredients.
3 large yellow onions
4 C. chopped, peeled carrots (about 1 1/4 pounds)
1 tsp. ground cardamom
1/8 tsp. white pepper
8 egg whites
Preheat the oven to 375F (190C). Coat a 12-cup muffin pan with cooking spray.
For the onion C.: Bring a large saucepot of water and 1 tsp. sea salt to a boil. Fill a medium mixing bowl with ice and water for a ice-water bath. Remove the skin from the onions and discard. Cut off 1/4 inch from the root and 3/4 inch from the top of each onion. Place the onions in the boiling water just long enough for the outer layer of the onion to be cooked, 2 minutes. Place the onions in the ice bath for 30 seconds to stop the cooking process. Remove the onions from the ice bath. Press down on the center of each onion to remove the outer layer of the onion. Repeat with the remaining onions to obtain 12 onion C.. If the onion layer breaks it is still usable. Use the remaining onions for other dishes. Using the same boiling water, add the carrots and cook until very soft, about 10 minutes. Drain in a colander. Place the carrots in a food processor and pur�e until smooth. Season with the cardamom, salt, and pepper. Remove the carrot mixture from the food processor and place in a medium bowl. Place the egg whites in a bowl, and using an electric mixer, beat the egg whites until stiff peaks form, about 3 minutes. Fold the egg whites into the carrot mixture. Place the onion C. in the muffin C.. If there is a tear in the onion just overlap it to form the cup. Spoon about 1/3 cup of the souffl� mixture into each onion cup. Bake for 15 minutes, or until the souffl� has set up and is lightly browned. Serve as a vegetable or a vegetarian entr�e.
Per serving: Calories 50; Protein 3g; Total Fat 0g; Saturated Fat 0g; Carbohydrates 9g; Dietary Fiber 2g; Cholesterol 0mg; Sodium 150mg
Variation: Bake the souffl� filling in souffl� C. coated with cooking spray and filled with 1/2 cup of filling. Bake for 20 minutes.
1 14.5oz. can green chilies, chopped
1/4 C. Fresh Cilantro, chopped
1/4 C. Water
1/4 C. Lime Juice
2 Cloves Garlic, crushed
1 tsp. Honey
Pepper, to taste
Blend all ingredients in a food processor or blender until smooth.
3 C. uncooked farfalle (bow tie pasta) (about 8 oz.)
1/3 C. fresh orange juice
1/4 C. fresh lemon juice
2 T. extravirgin olive oil
1 T. stone-ground mustard
2 tsp. sugar
1 1/4 tsp. salt
1/2 tsp. freshly ground black pepper
1 1/2 tsp. rice vinegar
2 C. shredded cooked chicken breast (about 2 breasts)
1 1/2 C. seedless red grapes, halved
1 C. thin diagonally cut celery
1/3 C. finely chopped red onion
1/3 C. coarsely chopped walnuts, toasted
3 T. chopped fresh chives
2 T. chopped fresh parsley
Cook pasta according to package directions, omitting salt and fat; drain. Cool completely. Combine orange juice and the next 7 ingredients (orange juice through rice vinegar) in a large bowl, stirring with a whisk to combine. Add pasta, chicken, grapes, celery, red onion, walnuts, chives, and parsley; toss gently to combine.
Yield: 6 servings
Serving size: about 1 2/3 C.
Calories: 363
Fat: 14.4g
Fiber: 3.1g
1 lb. lean Beef, such as sirloin
1/2 T. Olive oil
1 can ( 10 3/4 oz) Campbell’s Healthy Request Condensed Tomato Soup
3 T. soy sauce
1 T. vinegar
1 tsp. garlic powder
3 C. fresh or thawed frozen broccoli flowerets
1/4 tsp. red pepper flakes
4 C. hot cooked rice
Slice beef into very thin strips. In skillet over medium-high heat, heat oil. Add beef and stir-fry until brown and juices evaporate. Add soup, soy, vinegar, garlic and pepper flakes. Heat to a boil. Add broccoli and cook over medium heat until broccoli is tender-crisp, stirring often. Serve over rice.
Yield: 4 servings
Calories: 441
Fat: 9g
Fiber: 2.9g
1/4 C. low-salt chicken broth
3 T. balsamic vinegar
2 tsp. honey
1/4 tsp. salt
1/4 tsp. pepper
1 pound turkey breast cutlets – 1/4 inch thick
2 tsp. olive oil
Cooking spray
2 garlic cloves – minced
2 C. red, yellow and green bell peppers, seeded – cut into strips
Combine the first 3 ingredients in a bowl, and set aside. Sprinkle salt and pepper over both sides of turkey; set aside. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add garlic; sauté 30 seconds. Add turkey; cook 2 minutes on each side or until done. Remove turkey from skillet; set aside, and keep warm. Reduce heat to medium. Add bell pepper; sauté 2 minutes. Add broth mixture to skillet; cook 30 seconds, stirring constantly. Spoon sauce over turkey.
Yield: 4 servings
Serving size: 3 1/2 oz. cooked turkey and 1/3 C. glazed peppers
Calories: 170
Fat: 3g
Fiber: 0g
2 medium heads romaine lettuce
2 1/2 ounce slices French bread
2 garlic cloves, minced
2 T. grated Parmesan cheese
4 T. extra-virgin olive oil
4 T. water
4 T. fresh lemon juice
1 tsp. mustard
Cut stems from base of lettuce. Separate leaves, wash, wrap in towel, and chill in refrigerator. Cut bread into cubes, spread in a baking dish, sprinkle with garlic, and toast 5 minutes, until golden. Arrange lettuce leaves in a salad bowl. Sprinkle with croutons and Parmesan cheese. Combine olive oil, water, lemon juice, and mustard. Pour over lettuce and toss to coat. Season with pepper. 107 calories, 8 servings
4 whole wheat pita breads
3/4 C. crunchy peanut butter
2 fresh peaches, thinly sliced
Cut about 3 inches off of one edge of pita bread to get inside. Carefully open pocket and spread a thin layer of peanut butter on both inside walls. Fill with peach slices.
1 lb. Brussels Sprouts
2 tsp. Butter
1 T. Fresh Lemon Juice
1 1/2 tsp. Coarse Grain Mustard
Grated Zest from one Lemon
Rinse the sprouts and trim off the stems. Cut an “X” into the base of each sprout. Steam the sprouts for 7 to 10 minutes over boiling water. (Do not overcook.) In a saucepan, slowly melt the margarine, stir in the lemon juice and mustard. Add the well-drained, cooked sprouts and toss. Serve immediately. Top with lemon zest (optional). Yield: 4 servings.