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Herbed White Bean Hummus

Herbed White Bean Hummus

Herbed White Bean Hummus

 

1 2/3 C. cooked white beans or 1 (15-ounce) can, no salt added, drained

1 T. lemon juice

2 T. un-hulled, raw sesame seeds

2 T. red wine vinegar

1/2 tsp. Dijon mustard

2 T. water

1/4 C. chopped fresh basil

2 T. fresh thyme

 

Place beans, lemon juice, seeds, vinegar, mustard, and water in a high-powered blender or food processor. Blend until smooth. Add basil and thyme and pulse very briefly. Do not over process herbs; they should be visible in small pieces. Serve, or refrigerate in an airtight container for up to 4 days.

 

Yield: 2 servings

Calories: 180

Fat: 2.7g

Fiber: 7.1g

Carbs: 30g

Caesar Salad Dressing/Dip

Caesar Salad Dressing/Dip

Caesar Salad Dressing/Dip

 

3 cloves garlic, roasted

3 tablespoons raw, un-hulled sesame seeds

½ cup unsweetened soy, hemp, or almond milk

â…“ cup raw cashews

1 tablespoon fresh lemon juice

1½ tablespoons nutritional yeast

1½ teaspoons Dijon mustard

Black pepper

 

Break the garlic cloves apart and leave the papery skins on. Roast them on a baking pan at 350ËšF until soft (about 20 minutes). In a flat pan, toast the sesame seeds, shaking for 3 minutes, and put aside. Skin the roasted garlic and place it in a food processor or high-powered blender along with the milk, cashews, lemon juice, nutritional yeast, and mustard. Sprinkle on a dash of black pepper. Blend until creamy and smooth. Drizzle the dressing over a tossed salad and top with the toasted sesame seeds. If using as a dip, mix the sesame seeds into the dip.

 

Yield: 3 servings

Calories: 266

Fat: 19.6g

Fiber: 3.5g

Carbs: 16g

Quick Banana Oat Breakfast to Go

Quick Banana Oat Breakfast to Go

Quick Banana Oat Breakfast to Go

 

2 cups frozen blueberries

½ cup old-fashioned rolled oats

â…“ cup pomegranate juice

2 tablespoons chopped walnuts

1 tablespoon raw sunflower seeds

1 banana, sliced

 

In a cereal bowl, combine all ingredients. Heat in the microwave for 3 minutes.

 

Yield: 2 Servings

Calories: 308

Fat: 9.6g

Fiber: 8.7g

Carbs: 54g

Clarke’s Artichoke and Asparagus Salad with Serrano Ham

Clarke’s Artichoke and Asparagus Salad with Serrano Ham

Clarke’s Artichoke and Asparagus Salad with Serrano Ham

3 tablespoons whole-grain mustard

1/4 cup champagne vinegar

Salt and freshly ground black pepper, to taste

1-1/2 cups olive/canola oil blend

 

1 cup whole baby beets, well-scrubbed (about 8, see note)

1 tablespoon vegetable oil

Salt and pepper to taste

1 bunch asparagus, trimmed

1 red bell pepper

1 green bell pepper

1 yellow bell pepper

1/2 pound baby salad greens

1 cup marinated artichoke hearts, drained (or 4 artichokes, steamed, cleaned and cut into small wedges)

1/4 pound serrano ham, thinly sliced

 

To make vinaigrette: Combine the mustard and vinegar in a small bowl. Season to taste with salt and pepper. Gradually whisk in the oil. Taste and adjust the seasoning. If the dressing is too thick you may add a small amount of water. Makes 2 cups. To make salad: Brush the beets with vegetable oil and season with salt and pepper. Roast in baking dish at 375 degrees for about 30 minutes or until tender. Cool, peel and dice. Set aside.  Blanch the asparagus in boiling water for 3 minutes or until barely tender. Plunge into ice water to chill and set color. Cut into 3-inch pieces and set aside. Char the peppers over a gas flame or under a broiler until black on all sides. Place in a paper bag and seal. Let cool for 10 minutes. Remove from paper bag and peel off charred skin. Remove seeds and inner membranes and cut into julienne strips. Set aside. Combine the baby greens, roasted beets, asparagus, pepper strips and artichokes in a large bowl. Add 4 to 6 tablespoons of the mustard vinaigrette and toss well. Taste and add more dressing or salt and pepper if necessary. Place dressed salad in the center of a serving plate and place folded pieces of ham around the outside of the salad. Serve at once. Note: If you can’t find baby beets, one larger beet will provide approximately the amount needed for this salad. Larger beets, though, will require 15-20 minutes additional roasting time.

 

Yield: 6 servings

Calories: 160

Fat: 9.9g

Fiber: 3.1g

Flourless Savory Cheddar Zucchini Muffins

1¼ C. almond flour

3 large eggs

½ tsp. baking soda

¼ tsp. coarse salt

¼ tsp. black pepper

¼ tsp. onion powder

1/8 tsp. garlic powder

1 C. + 1 T. shredded cheddar cheese

1 C. shredded and squeezed zucchini (1/2 a large zucchini or 1 small zucchini)

 

Preheat oven to 350°F.  Pulse the flour, eggs, baking soda and spices in a blender until smooth. Add 1 C. cheese and the zucchini. Pulse until the zucchini is evenly incorporated but not pureed. Here you should still see noticeable flecks of green throughout the batter. Spoon the batter into a lined muffin tin about 3/4 full. Top with the extra 1 T. cheese. Bake at 350°F about 25 minutes until the muffins are golden and an inserted toothpick comes out clean.  After about 3-5 minutes, or when the muffins are cool enough to touch, remove the muffins from the pan to cool on a cooling rack. Serve warm.  Refrigerate any leftovers. Reheat in a toaster oven or the regular oven.

 

Yield: 8 Muffins

Calories: 196

Protein: 10g

Fat: 15g

Full Garden Frittata

Full Garden Frittata

Full Garden Frittata

 

4 large eggs

1/3 cup 2% milk

1/4 teaspoon salt, divided

1/8 teaspoon coarsely ground pepper

2 teaspoons olive oil

1/2 medium zucchini, chopped

1/2 cup chopped baby portobello mushrooms

1/4 cup chopped onion

1 garlic clove, minced

2 tablespoons minced fresh basil

1 teaspoon minced fresh oregano

1 teaspoon minced fresh parsley

Optional toppings: Halved grape tomatoes, small fresh mozzarella cheese balls and thinly sliced fresh basil

 

Preheat oven to 375°. In a bowl, whisk eggs, milk, 1/8 teaspoon salt and pepper. In an 8-in. ovenproof skillet, heat oil over medium-high heat. Add zucchini, mushrooms and onion; cook and stir until tender. Add garlic, herbs and remaining salt; cook 1 minute longer. Pour in egg mixture. Bake, uncovered, until eggs are set, 10-15 minutes. Cut into 4 wedges. If desired, serve with toppings.

 

Yield: 2 servings

Calories: 227

Fat: 15g

Fiber: 1g

Sweet and Spicy Baked Adzuki Beans

Sweet and Spicy Baked Adzuki Beans

 

4 C. cooked azuki beans or canned azuki beans, rinsed and drained 

1/4 C. finely chopped onion 

2 slices (2 ounces) canadian bacon, finely chopped 

3/4 C. canned tomato puree 

2 T. pure maple syrup 

3/4 tsp. mustard powder 

1/4 tsp. salt 

1/4 tsp. ground black pepper 

1/4 tsp. hot-pepper sauce 

1/4 tsp. ground cloves or allspice 

 

Preheat the oven to 325°F. Coat an 8″x 8″ baking dish with vegetable oil spray. Add the beans, onion, bacon, tomato puree, syrup, mustard, salt, pepper, hot-pepper sauce, and cloves or allspice. Stir to combine. Cover the dish tightly with aluminum foil. Bake for 1 hour. Turn off the oven and let the beans stand inside for about 15 minutes. The beans can also be cooked in a slow cooker on the low setting for 2 hours.

 

Yield: 8 servings

Calories: 184

Fat: 1g

Fiber: 9g

Oregon Blueberry Chutney

Oregon Blueberry Chutney

4 cups Oregon blueberries
1 large yellow onion, finely chopped
1/4 cup white wine vinegar
1/4 cup sugar
1/4 cup raisins
2 tablespoons minced fresh ginger
2 tablespoons minced garlic
2 tablespoons Madras curry powder
1/2 teaspoon salt
3 tablespoons chopped fresh mint

In a medium non-corrosive saucepan, combine all chutney ingredients, except mint, and bring to a low boil over medium heat. Reduce heat and cook gently until onions are tender and chutney has thickened, 25-30 minutes. Stir often to avoid scorching. Remove from heat and allow to cool before adding mint. Also serve as sauce on grilled salmon, poultry, pork or Ahi tuna.

Serving Size: 1 T.
Calories: 17
Fat: 0g
Fiber: 0g

Crab Salad with Asparagus & Avocado

Crab Salad with Asparagus & Avocado

3/4 lb. asparagus, cut into 2-inch pieces
1/2 C. finely chopped scallions
1/4 C. plain nonfat yogurt
3 T. reduced-fat sour cream
2 T. chili sauce
1 T. minced fresh dill
2 tsp. grated lemon zest
2 tsp. fresh lemon juice
2 tsp. Dijon mustard
1/2 lb. lump crabmeat, picked over to remove any cartilage
2 C. slivered bottled roasted red peppers
5 C. shredded Romaine lettuce
Half a medium avocado, thinly sliced
1 lemon, cut into eight wedges

Cook asparagus in a vegetable steamer until just cooked through, one to two minutes. Set asparagus aside to cool. Meanwhile, in a medium bowl, combine scallions, yogurt, sour cream, chili sauce, dill, lemon zest and juice, and mustard, and stir to blend. Add asparagus, crab, and roasted peppers to dressing and toss very gently to combine. Dividing evenly, line four salad plates with lettuce. Top with fanned out avocado slices and top avocado with a mound of crab salad. Serve with lemon wedges.

Yield: 8 servings
Calories: 193
Fat: 6.5g
Fiber: 5.6g

Artichokes with Vegetable Stuffing

Artichokes with Vegetable Stuffing

2Artichokes with Vegetable Stuffing 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

Apple and Pork Stir-fry with Ginger

Apple and Pork Stir-fry with Ginger

Apple and Pork Stir-fry with Ginger

2 T. peach jam, preferably fruit sweetened

2 T. reduced sodium soy sauce

2 T. water

1/2 tsp. cornstarch

1 1â/2 tsp. dark toasted sesame oil

1 T. finely minced fresh ginger root

1/2 pound (8 ounces) pork tenderloin, cut into thin strips

1 1/2 tsp. canola oil

1 cup chopped red bell pepper

1 cup chopped green bell pepper

1 cup chopped yellow bell pepper

1 can (8 ounces) sliced water chestnuts, drained

2 firm apples, such as Fuji or Gala, cut into one-inch pieces

1/2 cup scallions, thinly sliced

Freshly ground black pepper, to taste

2 cups steamed brown rice or whole wheat angel hair pasta

 

In small bowl, combine jam, soy sauce, water and cornstarch. Set aside. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes. Transfer pork and ginger to bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper. Serve over brown rice or whole wheat pasta.

 

Yield: 4 servings

Calories: 355

Fat: 8g

Fiber: 10g

Artichoke Tapenade

Artichoke Tapenade

1 C. canned (in water) artichoke hearts, drained

Juice of 1/2 lemon

1 T. olive oil, preferably extra virgin

1 tsp. minced garlic

1 tsp. white wine vinegar

1/4 tsp. salt

Ground black pepper

 

In the bowl of a food processor fitted with a metal blade, combine the artichokes, lemon juice, oil, garlic, vinegar, and salt. Pulse about 8 times, scraping down the sides of the bowl as needed, or until the mixture is spreadable. Season to taste with pepper.

 

Yield: 6 servings

Calories: 43

Fat: 2g

Fiber: 1g

Ezekiel Bread Roast Beef & Cheese

Ezekiel Bread Roast Beef & Cheese

2 slices Ezekiel Bread (or other good multi-grain, high fiber bread)
2 slices Fat Free American Cheese
4 ounces lean deli thin sliced roast beef
1 tablespoon brown mustard
3 thin slices yellow onion

Toast Ezekiel bread on the grill with cheese on top until the cheese melts. Put roast beef on the toast. Top with mustard and onion slices. Enjoy!

Yield: one sandwich
Calories: 374
Fat: 6g
Fiber: 6.6g

Lemongrass Chicken Soup

Lemongrass Chicken Soup

3 C. low fat chicken broth
1/4 C. sliced shiitake (or button) mushrooms
2 large stalks lemongrass, peeled, trimmed
1/8 tsp. cracked black pepper
1/2 C. C. cooked boneless, skinless chicken breasts, cut in pieces
6 tender and thin asparagus spears, cut diagonally in one inch pieces
2 green onions, cut diagonally in thin slices
Fresh basil for garnish (optional)

Cut trimmed and peeled lemongrass stalks into 3 to 4 inch pieces. Cut each piece in half lengthwise. Tie the lemongrass into a bundle with cotton twine. Combine broth, lemongrass, sliced shiitake mushrooms and pepper in a medium saucepan and bring to a boil. Reduce heat immediately and simmer, uncover for ten minutes. Remove the lemongrass bundle from the broth. Add the asparagus and chicken. Simm for another 3 minutes or until heated through. Asparagus should be crisp but tender. Remove from heat, add green onions. Divide among four bowls and garnish with fresh chopped basil. (optional)

Yield: 4 servings
Claories: 105
Fat: 2g
Fiber: 2g

Clear Oriental Soup

Clear Oriental Soup

6 C. low fat chicken broth
1/3 C. dry sherry
4 1/2 tsp. soy sauce
1 lemon thinly sliced
6 fresh mushrooms, thinly sliced
2 green onions with tops, sliced thinly, diagonally
1 very thinly sliced carrot

Bring broth to simmer in large saucepan. Add sherry and soy sauce; simmer 2 to 3 minutes. Ladle soup into small bowls; float a lemon slice in each bowl. Arrange garnishes of mushrooms, green onions and carrot on tray and add to soup as desired.

Yield: 6 servings
Calories: 61
Fat: trace
Fiber: 1g

Pizza Popcorn

Pizza Popcorn

1/3 C. popping corn
1 T. pizza seasoning
1/2 C. grated Parmesan cheese
1 T. butter

Place butter and popping corn in a large covered saucepan or wok and cook over a high heat, shaking vigorously for approximately 2 minutes, or until all corn has popped. Sprinkle with seasoning and cheese. Portion into paper cones or bags and serve immediately

Yield: 6 servings
Calories: 58
Fat: 4g
Fiber: 0g

“Marvel-ous” Lemon Mousse

“Marvel-ous” Lemon Mousse

1 envelope unflavored gelatin
2/3 cup lemon juice
3/4 cup splenda granular
Finely grated zest of 1 lemon
2 drops yellow food coloring (optional)
1/2 cup cottage cheese
8 ounces low-fat plain yogurt
1 egg white
3/4 cup light whipped topping (like Cool Whip)

Place the gelatin in a small saucepan. Add 1/3 cup of the lemon juice and let stand for three minutes. Place on low heat and add remaining 1/3 cup of lemon juice, Splenda, zest and food coloring if desired. Heat for three to four minutes until gelatin is completely dissolved. Transfer mixture to a bowl. Set aside and allow to cool slightly. Stir occasionally so mixture does not gel. Puree cottage cheese and yogurt until completely smooth (like sour cream). Whisk puree into the lemon-gelatin mixture. Place mixture in the refrigerator to cool, whisking occasionally to prevent lumps. Beat the egg white to stiff peaks. Fold into the cooled lemon mixture. Fold in light whipped topping. Refrigerate. Makes six servings.

Yield: 4 servings
Calories: 90 calories
Fat: 1.5g
FIber: 0g

Homemade Egg Substitute

Homemade Egg Substitute

6 jumbo egg whites
1 tsp. canola oil
1/4 C. powdered dry skim milk
1 drop yellow food coloring

Combine ingredients. This recipe can be frozen in plastic containers for later use or kept in the refrigerator for up to 7 days. I have found it to work very well in egg breakfast dishes and omlettes. The advantage is that it is much less expensive than commercial egg substitutes and people on a sodium restriction can use these more freely.

Yield: 6 servings
Serving Size: 1/4 C. (= to one egg)

Calories: 40
Fat: .8g
Fiber: 0g

Arroz Con Pollo (Chicken Thighs)

Arroz Con Pollo (Chicken Thighs)

1/2 tsp. Salt
1/4 tsp. Pepper
1 Clove Garlic — crushed
1 tsp. Oregano
2 tsp. Chili Powder
8 Chicken Thighs Without Skin
1/2 C. Chicken Broth
2 T. Wine Red
1 10 Oz. Peas, Frozen — thawed
2 C. Rice, Cooked
2 T. Cilantro — fresh chopped

In a small bowl, combine salt, pepper, garlic, oregano and chili powder. Sprinkle spice mixture over both sides of chicken pieces. Place chicken in slow cooker. Pour broth and wine over chicken. Cover and cook on low 5 to 6 hours. Remove chicken and cover to keep warm. Turn control to high. Add peas. Cover and cook on high 7 to 10 minutes. Stir in cooked rice and chicken until combined. Sprinkle with cilantro and serve.

4 servings
358 Calories
6g Fat
4g Dietary Fiber

Individual Pineapple Meat Loaves

Individual Pineapple Meat Loaves

1 beaten egg
1/2 C. quick-cooking rolled oats
1/2 C. finely chopped onion
1/4 C. finely chopped green pepper
1/4 tsp. salt
1 lb. lean ground beef (I use 4% fat)
1 8-oz. can crushed pineapple (juice pack), drained
2 T. bottled sweet-and-sour sauce or barbecue sauce (optional)

In a large mixing bowl stir together egg, oats, onion, green pepper, and salt. Add beef and pineapple; mix well. Divide mixture into 6 equal portions. Shape each portion into a 4×2-inch loaf. Place loaves in a 13x9x2-inch baking pan. Bake, uncovered, in a 350 degree F oven for 30 to 35 minutes or until meat is no longer pink. Top each loaf with 1 tsp. the sweet-and-sour or barbecue sauce, if desired. Make-Ahead Tip: Prepare and shape meat loaves. Wrap in freezer paper or foil; place in airtight freezer containers or plastic freezer bags. Seal, label, and freeze up to 1 month. Thaw overnight in refrigerator and bake and serve as above.

Yield: 6 servings
Calories: 186
Fat: 7g
Fiber: .8g

Note: I made this (half the recipe, since its just 2 of us, DH got 2). I enjoyed it a lot, but I think next time I would leave the pepper out and up the onion, or else use skinned roasted peppers, because it stayed a little crunchy and the skin was annoying. I was suprised that the pineapple basically melts down and just leaves a nice sweet taste, complimenting the sweet and sour sauce. I also added a tablespoon of flax to the meat, just to give it a little healthy fat.

Black Bean Confetti Relish

Black Bean Confetti Relish

2/3 C. canned black beans, rinsed and drained
2 T. frozen whole-kernel corn
2 T. diced yellow bell pepper
2 T. diced plum tomato
1 T. diced red bell pepper
1 T. minced shallots
1 T. lemon juice
1 tsp. olive oil
1/4 tsp. ground cumin
1/4 tsp. coarsely ground black pepper
1/8 tsp. salt

Combine all the ingredients in a bowl. Serve relish chilled or at room temperature.

Yield: 1 C.
Serving size: 1/2 C.

Calories: 116
Fat: 2.9g
Fiber: 3.2g

Ginger-Lime Chicken Teriyaki with Orange Salad

Ginger-Lime Chicken Teriyaki with Orange Salad

2 oranges, peeled and sectioned
2 T. finely chopped red onion
2 T. chopped scallions
1 tsp. chopped fresh cilantro
2 T. freshly grated ginger
2 T. fresh lime juice
1 tsp. rice vinegar
1/4 C. light brown sugar
2 T. olive oil
1/3 C. tamari
4 boneless, skinless chicken breasts

To make the orange salad, combine the oranges, red onion, scallions and cilantro in a mixing bowl and toss to combine. (This can be made in advance and stored in the refrigerator until ready to serve.) In a small bowl, whisk the ginger, lime juice, rice vinegar, brown sugar, olive oil and tamari together. Place the chicken breasts in a resealable bag or shallow container. Pour the ginger-lime mixture over the chicken and toss to coat evenly. Marinate the chicken in the refrigerator for at least 30 minutes or overnight. Preheat the grill or broiler to medium-high. Cook the chicken, turning once, for about 6 minutes on each side or until the chicken is cooked through. Serve the chicken with a large dollop of orange salad.

Yield: 4 servings
Serving Size 1 chicken breast with orange salad

Calories: 343
Fat: 6g
Fiber: 2g

Lemon Pistachio Biscotti

Lemon Pistachio Biscotti

2 1/2 C. flour
1 C. sugar
1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. freshly ground black pepper
1 pinch salt
3 fresh lemons
3 large eggs
1 C. crushed pistachio nuts
powdered sugar, for rolling

Preheat the oven to 350°F and line 2 cookie sheets with parchment paper. In a mixing bowl, combine the flour, sugar, baking powder, baking soda, pepper and salt. Finely grate 1 T. of zest from the lemons and set aside. Squeeze 4 T. of juice through a strainer and reserve. In a separate bowl, whisk the eggs, lemon zest and juice together. Add this to the flour mixture along with the pistachios and stir until a stiff dough forms. Scrape the dough onto a lightly sugared work surface and divide it into 4 pieces. Roll each piece with the palms of your hands into a log slightly shorter than the length of your cookie sheet. Place two logs on each cookie sheet, several inches apart (the logs will double in width). Bake for 15 minutes, until the logs feel set or firm to the touch. Set the cookie sheets on racks and let cool. Reset the oven to 300°F. When cool to the touch, place the logs on a cutting board. With a serrated knife, slice them into 1/2-inch diagonal slices. Lay the biscotti out on the prepared cookie sheets in a single layer and bake for an additional 10 to 15 minutes, until they are dry and lightly toasted. Cool completely. Store in an airtight tin or plastic container at room temperature for up to 2 weeks.

Yield: 72 Biscotti
Serving Size: 3 biscotti

Calories: 120
Fat: 3g
Fiber: 0g

Beef Teriyaki with Grilled Pineapple, Brown Rice, Spicy Pea Sprout Salad and a Soy Sake Ginger Sauce

Beef Teriyaki with Grilled Pineapple, Brown Rice, Spicy Pea Sprout Salad and a Soy Sake Ginger Sauce

teri1-½ lb. flank steak, all fat trimmed and sliced thin

1 oz. ginger root, crushed and chopped rough

1 oz. garlic cloves, peeled and smashed

3 oz. soy sauce, low sodium

2 oz. water

1 T. brown sugar

Juice of lemon

½ ripe pineapple, peeled, cored and sliced into rings

1 C. brown long grain rice

1-½ C. water

1 T. Vietnamese fish sauce or 2 T. rice wine vinegar

½ tsp. red chili flakes

1 T. honey

1 lime, segmented

2 handfuls pea sprouts

½ C. bean sprouts

½ carrot, grated

3 oz. soy sauce, low sodium

3 oz. sake

1 oz. brown sugar

1 T. ginger, peeled and minced

1 T. garlic, peeled and minced

1 oz. cold water

1 T. cornstarch

 

Beef Teriyaki Marinade: In a mixing bowl, add ginger, garlic, soy, water, brown sugar and lemon juice and mix well. Add beef slices and marinate in the refrigerator for 1 hour.  Rice: In a saucepan, wash brown rice under cold water until water is clear. Drain all water and add the 1-½ C. of fresh water. Place pan on stove and bring to a boil. Cover and turn down to a simmer and cook for 15 minutes. While rice is cooking, begin the sauce.  Sauce: In a separate saucepan add soy sauce, sake, brown sugar, ginger and garlic. Place pan on stove and bring to a boil. Turn down to a simmer and cook for 5 minutes. This period of time will cook off most of the alcohol in the sake.

Thickener: Mix thickening ingredients together and stir well, forming a creamy solution. Pour into the simmering sauce, stirring continuously. The sauce should thicken to coat the back of a spoon. Keep hot and set aside.  Pea Sprouts Salad: In a mixing bowl, add fish sauce, chili flakes, honey and lime segments. Mix well until a chunky dressing has formed. Add pea sprouts, bean sprouts and carrots and mix until sprouts are well coated.  Pineapple: On a hot seasoned grill, grill pineapple slices.  Beef: Remove marinated beef from the refrigerator and drain all of the liquid. Grill beef until desired temperature.  To Serve: Place a bed of brown rice in the center of four plates. Top rice with a pineapple ring, grilled beef slices and another pineapple ring. Top pineapple ring with pea sprout salad and surround rice with soy sake ginger sauce. Enjoy.

 

Yield: 4

Calories:  563

Fat: 13.5g

Fiber:

 

Honey Garlic Shrimp Skillet

Honey Garlic Shrimp Skillet

1 lb. shrimp, skin off and tail onhoney-garlic-shrimp-skillet-3

1 teaspoon garlic, minced
½ teaspoon ginger, minced
4 tablespoons honey
2 tablespoons soy sauce

Combine the sauce ingredients and divide it into half. Marinate the shrimp with one half of the sauce for 15-30 minutes. Discard marinade. Over medium high heat in a 10″ skillet, pan sear the shrimp in some oil. Sear them on both sides in batches of 2 until browned, about 1 minute per side. Using tongs, rub the shrimp into the caramelized bits on the bottom of the pan. Dish and serve hot drizzled with the remaining sauce

Yield: 4 servings
Calories: 205
Fat: 1.9g
Fiber: 0g

French-Bread Pizza with Sausage, Clams, and Mushrooms

French-Bread Pizza with Sausage, Clams, and Mushrooms

1 link sweet Italian sausage (4-ounce) sausage-pizza-ck-222722-x
2 T. all-purpose flour
1 1/2 cups sliced mushrooms
1/2 cup 1% low-fat milk
1/2 tsp. dried oregano
1/8 tsp. black pepper
1 can chopped clams (6-1/2-ounce) undrained
3/4 cup grated fresh Parmesan cheese (3 ounces) divided
1 loaf French bread — (16-ounce) cut in half horizontally
2 T. chopped fresh parsley

Preheat oven to 400 degrees. Remove casing from sausage. Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Add flour, and cook 2 minutes, stirring frequently. Add the mushrooms, milk, oregano, pepper, and clams; bring to a boil, stirring constantly. Reduce heat; simmer 5 minutes or until thick. Remove from heat. Stir in 1/2 cup cheese. Place bread halves on a baking sheet; spread clam mixture evenly over cut sides of bread. Sprinkle with 1/4 cup cheese and parsley. Bake at 400 degrees for 12 minutes or until golden brown. Cut each half into 3 pieces.

Yield: 6 Servings
Calories: 363
Fat: 11.3 g
Fiber: 2.7 g

Pork with Garlic-Cream Sauce

Pork with Garlic-Cream Sauce

1 pounpic0MV3OJd pork tenderloin
2 tsp. canola oil
2 tsp. sesame seeds, toasted, divided
1 to 2 garlic cloves, minced
1 T. butter or stick margarine
1/3 C. 1% milk
3 oz. reduced-fat cream cheese, cubed
1 T. minced chives

Cut pork into 1” slices; flatten to 1/2” thickness. Place in a 15”x10”x1” baking dish coated with nonstick cooking spray. Brush oil over all sides of pork; sprinkle with half of the sesame seeds. Broil 4-6” from the heat for 3-5 minutes longer or until meat juices run clear. Meanwhile, in a saucepan, sauté garlic in butter for 1 minute. Stir in milk and cream cheese. Reduce heat; cook and stir until blended and smooth. Stir in chives. Serve with pork.

Yield: 4 servings
Calories: 255
Fat: 14g
Fiber: 0g

Meaty Ziti

Meaty Ziti

1 pound ground beef round
1 (28-ounce) can crushed tomatoes or 1 (26-ounce) jar marinara sauce
1 clove garlic, crushed in a garlic press
1 tsp. dried oregano
1 tsp. dried basil
8 ounces uncooked ziti (2 C.)
1 (9-ounce) package frozen creamed spinach, thawed
1 (8-ounce) package pre-shredded mozzarella cheese (2 C.)

Crumble ground beef into a nonreactive large skillet over medium-high heat. Cook, stirring and breaking up lumps with a wooden spoon, 4 to 5 minutes until beef browns all over and is cooked through. Stir in tomatoes or marinara sauce, garlic, oregano and basil. Spoon 1 C. meat sauce on bottom of a 3-quart glass or ceramic casserole. Arrange ziti in an even layer on top of sauce. Pour remaining meat sauce over ziti. Spread creamed spinach evenly over the top with a knife. Cover baking dish with aluminum foil. (Dish can be made up to 1 day in advance to this point. Refrigerate until baking time.) Bake ziti on center rack of preheated 375-degree oven 30 minutes until bubbling. Remove baking dish from oven and carefully remove aluminum foil and set aside. Scatter mozzarella evenly over top and re-cover dish with foil. Let ziti rest 10 minutes until cheese melts. Serve at once. Makes 6 to 8 minutes.

Yield: 6 servings
Calories: 366
Fat: 16g
Fiber: 3g

Pork Chops Veracruz

Pork Chops Veracruz

4 boneless Pork Chops, about ½” thick
¼ t6a00d8341c660253ef00e54f7143dd8834-800wisp. Salt
2 tsp. EVOO
1 C. chopped Onion
2 tsp. minced Garlic
1 lb. fresh Tomatoes, chopped
4oz can diced Green Chiles
1 tsp. Cumin
¼ tsp. Cinnamon
½ C. thinly sliced pimento-stuffed Green Olives
1 T. fresh Lime Juice

Sprinkle chops on both sides with salt. In a large non-stick skillet, heat oil over medium high heat. Add chops and cook 8 to 10 minutes, turning once, until browned and just cooked through. Remove to plate and over loosely with foil to keep warm. Add onion and garlic to skillet and cook over medium heat, stirring occasionally until softened and browning, about 7 minutes. Add tomatoes, undrained chiles, cumin and cinnamon. Cook another 10 minutes, until onions are very tender and mixture is saucy. Stir in olives and lime juice. Return chops to skillet and cook a few minutes until heated through.

Yield: 4 servings
Calories: 292
Fat: 13g
Fiber: 3g

Oven Roasted Salmon with Spinach and Coconut

Oven Roasted Salmon with Spinach and Coconut

1 T. olive oil
2 (to- to 6-ounce) pounds salmon fillets, cut into 6 pieces
1/2 tsp. seasoned salt
1 (5-ounce) bag baby spinach
1/4 C. heavy whipping cream
2 to 3 T. sweetened flaked coconut

Pour olive oil into a large ovenproof skillet and heat it over medium-high heat. Season the salmon pieces with the seasoned salt on both sides. When olive oil is hot, add the salmon and cook it 1 to 2 minutes until lightly browned. Remove salmon from skillet and set it aside. Add spinach to pan juices in skillet. Pour cream over spinach and sprinkle coconut on top. Place salmon pieces back in skillet on top of spinach and place skillet on center rack of preheated 400-degree oven. Bake salmon 7 to 8 minutes until it is opaque and juices are bubbling. Serve at once.

Yield: 6 servings
Calories: 348
Fat: 19g
Fiber: 1g

Turkey Mango Melts

Turkey Mango Melts

Turkey Mango Melts

 

4 slices Whole Wheat Bread

2 T. Mango Chutney

2 C. Arugula Leaves

6 oz Thinly Sliced Cooked Turkey Breast

1 Large Mango, seeded, peeled, and sliced

2 T. sliced Green Onion

4× 1-oz slices Swiss Cheese

 

Preheat broiler. Arrange bread on the unheated rack of a broiler pan. Snip any large pieces of fruit in the chutney. Spread top of each bread slice with one-quarter of the mango chutney. Top with arugula, turkey, mango slices, and green onion. Add Swiss cheese. Broil 3 to 4 inches from the heat about 2 minutes or until cheese begins to melt. Serve immediately.

 

Yield: 4 servings

Calories: 255

Fat: 9g

Fiber: 3g

Soy & Ginger Roasted Pecans

Soy & Ginger Roasted Pecans

Soy & Ginger Roasted Pecans

2 C. Pecan Halves

2 T. Soy Sauce

1 tsp. toasted Sesame Oil

½ tsp. ground Ginger

Pinch Cayenne Pepper

Preheat oven to 350. Line baking sheet with foil and set aside. Combine all ingredients in a bowl; toss to coat nuts with oil and spices. Pour onto baking pan and spread out in a single layer. Bake for 10 minutes, stirring once. Cool completely; store in airtight container for up to 2 weeks.

 

Serving Size: 2 T.

Calories: 97

Fat: 10g

Fiber: 1g

 

 

Mozzarella with Herbs

Mozzarella with Herbs

Mozzarella with Herbs

 

8 oz. part-skim mozzarella cheese, cut into bite sized pieces (2 C.)

2 T. extra-virgin olive oil

1 T. chopped fresh basil

1 T. chopped fresh oregano

1 T. chopped fresh flat-leaf parsley

kosher salt

fresh-ground pepper

 

In a medium bowl, combine mozzarella cheese, olive oil, basil, oregano, and parsley. Cover and chill for 2-4 hours. Let stand at room temperature for 30 minutes and season with salt and pepper.

 

Yield: 8 servings

Calories: 103

Fat: 8g

Fiber: 0g

 

 

Tomato-Mozzarella Salad

 

Prepare as above, except add 4 C. roma tomato wedges and 2 T. balsamic vinegar. Serve on a bed of 6 C. fresh spinach. 6 servings, 169 calories, 11g fat, 2g fiber

Pastina & Onion Soup

Pastina & Onion Soup

Pastina & Onion Soup

 

3 C. onions, sliced

3 cloves garlic, minced

½ tsp. sugar

2 cans beef broth, fat free, low sodium (14 ozs. per can)

½ C. uncooked pastina (pasta stars)

2 T. dry sherry

¼ tsp. salt

1/8 tsp. black pepper

Parmesan cheese, grated

 

Spray large saucepan with cooking spray; heat over medium heat until hot. Add onions and garlic. Cook, covered for about 8 minutes. Add sugar and stir. Cook about 15 minutes. Add broth and bring to a boil. Stir in pasta and simmer, uncovered for about 8 minutes or until tender. Stir in sherry, salt and pepper. Sprinkle lightly with Parmesan cheese.

 

 

Yield:  4 servings

Calories:  141

Fat: 1g

Fiber: 2g

Fruit ‘N’ Juice Breakfast Shake

Fruit ‘N’ Juice Breakfast Shake

1 very ripe banana, peeled
¾ C. pineapple juice
½ C. lowfat vanilla yogurt
½ C. strawberries, stems removed and rinsed

Break banana into small pieces and put in the blender with pineapple juice, yogurt and strawberries. Secure lid and blend until smooth. Divide shake between two glasses and serve immediately. Makes 2 servings.

Nutritional Analysis Per Serving: 168 calories, 4 gram protein, 1 gram fat (.59 gram saturated) 35 gram carbohydrate, 43 mg sodium, 3 mg cholesterol.

Ginger-Mango Smoothie

Ginger-Mango Smoothie

1 C. low-fat vanilla yogurt
1 C. peeled and chopped mango (about ½)
4 oz. ounces soft tofu
2 T. ground flaxseed
1 tsp. finely chopped crystallized ginger
1 tsp. flaxseed oil
Pinch of cardamom

Combine the yogurt, mango, tofu, flaxseed, ginger, oil, and cardamom in a blender. Puree until smooth.

Yield: 2 servings
Calories: 239
Fat: 9.1g
Fiber: 3g

Cinnamon Coffee

Cinnamon Coffee

1/2 C. whipping cream, chilled
1 T. sugar
1/4 tsp. vanilla extract
1/2 C. ground coffee
1 tsp. cinnamon
4-1/2 C. water
1/4 C. Kahlua or other coffee liqueur (optional)

Combine first 3 ingredients in a bowl. Beat to soft peaks. Chill until ready to serve. Combine ground coffee with cinnamon and brew by desired means. Serve coffee with Kahlua, if desired, and topped with whipped cream.

Yield: 4 servings
Calories: 143
Fat: 11.1g
Fiber: .3g

Lemon Basil Pasta and Shrimp

Lemon Basil Pasta and Shrimp

½ lb. linguine or other pasta
¾ lb. cooked shrimp, thawed and drained
2 T. unsalted butter, melted
1 T. fresh lemon juice
1½ tsp. basil leaves
¾ tsp. garlic salt
¼ tsp. black pepper
¼ C. grated Parmesan cheese

Cook pasta in a large pan of boiling water 10 minutes, or until al dente. Add shrimp and drain immediately. Return pasta mixture to pan. Combine next 5 ingredients in a bowl. Toss with cooked pasta and shrimp. Sprinkle cheese over pasta and serve immediately.

Yield: 4 servings
Calories: 376
Fat: 9.5g
Fiber: 2.5g

Chickpea Pancakes with Spicy Vegetables

Chickpea Pancakes with Spicy Vegetables

1 C. chickpea flour
3/4 C. cold water
2 T. olive oil
1 egg
1/4 tsp. salt
1/4 tsp. ground black pepper
1/2 small onion
1 zucchini
2 large cauliflower florets
1 tsp. fresh ginger
.12 tsp. crushed red pepper flakes
2 T. tomato sauce
1 scallion

Generously coat an 8″ nonstick skillet with cooking spray and heat over medium heat. Place the flour in a bowl and gradually whisk in 3/4 C. cold water to make a smooth batter the consistency of thin cream (add more water if needed). Whisk in 2 T. of the oil, the egg, 1/8 tsp. of the salt, and 1/8 tsp. of the pepper. Pour 3 T. batter into the skillet and quickly tilt the skillet to coat the bottom with a thin layer of batter. Cook the first side until nicely browned, about 1 minute. Turn the pancake with a spatula and cook the second side for 30 to 45 seconds (it will look spotty). Slide the pancake onto a plate and cook the rest in the same fashion. Cover with foil to keep warm. Heat the remaining 1 T. oil in another skillet over medium heat. Stir in the onion, zucchini, cauliflower, ginger, cumin, and pepper flakes. Cover and cook, stirring occasionally, for 3 minutes. Stir in the tomato sauce, cover, and cook until the vegetables are tender and the liquid is evaporated, 10 to 15 minutes. Stir in the scallion, the remaining 1/8 tsp. salt, and the remaining 1/8 tsp. pepper. Arrange a pancake, attractive side down, on a plate, and spoon the vegetables in a line one-third of the way from one edge and roll up. Assemble the remaining pancakes in the same manner.

Calories: 214
Fat: 13g
Fiber: 3g

Red Snapper with Lemon and Parsley

Red Snapper with Lemon and Parsley

1 T. plus 1 tsp. olive oil
4 6-oz. skinless red snapper fillets
¼ C. lemon juice
¼ C. parsley, chopped

Heat oil in a heavy nonstick skillet over medium high heat. Season snapper with salt and pepper to taste. Sauté snapper 3 to 4 minutes per side or until fish flakes easily. Carefully transfer fillets to a serving platter. Drain excess drippings from skillet. Stir in lemon juice. Remove from heat and stir in parsley. Serve lemon sauce over red snapper.

Yield: 4 servings
Calories: 215
Fat: 6.8g
Fiber: .2g