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Gazpacho

Gazpacho

1 1/2 C. of vegetable juice
6 plum tomatoes, peeled, seeded, and chopped
1/2 medium cucumber, seeded, and chopped
1/2 red pepper, chopped
1/2 green pepper, chopped
1 small red onion chopped
3 cloves garlic finely chopped
Juice of 1/2 lemon
1 tsp. Worcestershire sauce
1 T. olive oil
1 T. fresh herbs, such as parsley and/or basil (optional)

In a large bowl, combine all ingredients except the fresh herbs. Refrigerate for 6 to 8 hours. Serve chilled, topped with chopped fresh herbs and salt and pepper to taste.

Yield: 4 servings
Calories: 91
Fat: 4g
Fiber: 3g

Oatmeal Nut Waffles

Oatmeal Nut Waffles

Oatmeal Nut Waffles

1-1/2 C. whole wheat flour

2 tsp. baking powder

1/2 tsp. salt

2 eggs, lightly beaten

2 C. milk

1/4 C. butter, melted

2 tsp. honey

1 C. quick-cooking oats

1 C. chopped nuts

Sliced fresh peaches, optional

In a large bowl, combine flour, baking powder and salt. Combine eggs, milk, butter and honey; stir into dry ingredients and mix well. Fold in oats and nuts. Bake in a preheated waffle iron according to manufacturer’s directions until golden brown. Garnish with peaches if desired. Yield: 8-10 waffles (about 6-3/4 inches).

Per Waffle:

Calories: 332

Fat: 19g

Fiber: 4g

Butternut Squash Soup

Butternut Squash Soup

2 tsp. olive oil
2 medium onions, chopped
3-4 garlic cloves, minced
1 large butternut squash, peeled and cubed
3-4 potatoes, peeled and cubed
3/4 C. apple juice (make sure it’s 100% juice, not sweetened)
3 1/4 C. chicken or vegetable broth
1/2 C. soy or rice milk
1 tsp. ginger
3 tsp. fresh parsley, chopped and divided

In a large soup pot, sauté onions and garlic in olive oil for 3-5 minutes. Add squash, potatoes, juice, and broth and bring to a boil. Reduce heat and simmer 40-45 minutes. Mash a few pieces of squash and potatoes against side of pot to ensure they are soft. Ladle half of the mixture into a food processor or blender and purée. Add puréed mixture back into pot. Add milk, ginger, and 2 tsp. of parsley. Simmer for 3-5 minutes. Top with remaining tsp. of parsley and serve warm.

Yield: 4 servings
Calories: 312
Fat: 4g
Fiber: 6g

North African Lentil Stew

North African Lentil Stew

North African Lentil Stew

1 tbsp. paprika

1 1/2 tsp. each: coriander and cumin

3/4 tsp. each: salt and pepper

1/4 plus 1/8 tsp. allspice

2 tsp. olive oil

1 large onion, chopped

2 cloves garlic, minced

8 cups low-sodium vegetable broth or chicken broth, divided

1/4 cup tomato paste

1 lb. dried brown lentils, picked over and rinsed

2 carrots, peeled and chopped

2 cups seeded, peeled and chopped butternut squash

1 medium turnip, peeled and chopped

2 tbsp. lemon juice

1 cup plain yogurt

Chopped fresh cilantro

 

Stir together paprika, coriander, cumin, salt, pepper and allspice in small bowl. Set aside.

Heat oil in a large skillet over medium-high heat. Add onion and cook for 5 minutes or until soft, stirring often. Add garlic and 1 1/2 tbsp. of spice mixture and cook for 30 seconds or until fragrant, stirring constantly. Add 1 cup broth and tomato paste and bring to a boil, stirring to scrape up browned bits from bottom of skillet. Transfer to a 4- or 5- quart slow cooker.

Add remaining broth, lentils, carrots, squash and turnip. Cook, covered, on LOW for 8 hours or until lentils are tender.

 

Serving Size: 1 ½ C.

Calories: 283

Fat: 3g

Fiber:16g

Moroccan Beef Stew with Couscous

Moroccan Beef Stew with Couscous

1 onion (3/4 lb.), peeled and chopped
1 tsp. salad oil
1 1/2 tsp. ground cumin
1 1/2 tsp. ground coriander
1/4 to 1/2 tsp. cayenne
1/4 tsp. ground dried turmeric
2 cans (14 1/2 oz. each) diced tomatoes
1 package (about 2 lb.) cooked boned beef pot roast with gravy
3 C. fat-skimmed chicken broth
2 C. couscous
1/4 C. chopped fresh mint leaves

In a 12-inch nonstick frying pan or a 5- to 6-quart pan over medium-high heat, frequently stir onion in oil until limp, 4 to 5 minutes. Add cumin, coriander, cayenne, and turmeric and stir until fragrant, about 30 seconds. Add tomatoes and their juice; bring to a boil over high heat, stirring often.. Discard any solidified fat from beef and sauce. Scrape sauce from meat into pan. Cut beef into 3/4-inch cubes and add to pan. Cover, reduce heat to low, and simmer until meat is hot, 5 to 7 minutes.. Meanwhile, in a 2- to 3-quart pan over high heat, bring broth to a boil. Stir in couscous, cover pan, and remove from heat; let stand until broth is absorbed and couscous is tender to bite, about 5 minutes. Pour couscous into a wide bowl. Spoon stew over couscous and sprinkle with mint.

Yield: 6 servings
Calories: 519
Fat: 8.1g (sat 2.9g)
Fiber: 4.2g

Healthy Breakfast: Scrambled Eggs with Cream Cheese, Lean Homemade Sausage, Glazed Fruit

Healthy Breakfast: Scrambled Eggs with Cream Cheese, Lean Homemade Sausage, Glazed Fruit

Scrambled Eggs with Cream Cheese

8 eggs, lightly beaten
1/4 C. milk
1/4 lb. cream cheese, cut into bits
3 T. unsalted butter

Combine eggs, milk and cream cheese in a bowl. Season with salt and pepper to taste and set aside. Melt butter in a nonstick skillet over medium low heat. Add eggs and cook slowly, stirring constantly with a wooden spoon until eggs are just set but still creamy. (Do not overcook.)

Lean Homemade Sausage

1/2 lb. lean ground pork
1/4 tsp. ground rosemary
1/8 tsp. ground thyme
1/8 tsp. dried marjoram, crushed

Combine all ingredients and salt and pepper to taste in a bowl. Mix well. Place in an air-tight container and refrigerate 4-24 hours to allow flavors to blend. Shape into 1/2 inch thick patties. Heat a heavy nonstick skillet over medium high heat. Cook sausage patties 8-10 minutes, turning occasionally until cooked throughout.

Glazed Fruit

1 C. fresh blueberries
1 C. strawberries, sliced
1 C. peaches, sliced
1/4 C. low sugar blackberry preserves
1/4 C. low sugar orange marmalade
2 T. lemon juice
1 tsp. lemon peel, grated

Grouping together in rows, place the fruit in a large glass bowl. In two separate small saucepans, heat each jam with one half of the lemon juice and lemon peel until it boils. Pour each melted jam on one half of the fruit. Serve.

Yield: 6 servings
Calories: 465
Fat: 31.6g
Fiber: 2.6g

Healthy Breakfast: Corn Skillet Pancakes, Shredded Spinach and Bacon, Fruit and Yogurt

Healthy Breakfast: Corn Skillet Pancakes, Shredded Spinach and Bacon, Fruit and Yogurt

Corn Skillet Pancakes

1/3 C. white plain flour
2 T. plus 2 tsp. whole wheat flour
1-1/2 tsp. sugar
1 tsp. baking powder
1/8 tsp. salt
1 egg
1/4 C. plus 2 T. skim milk, or lawfat milk
1 T. vegetable oil
2/3 C. corn kernels

Mix together the first 5 ingredients in a bowl. In a separate bowl, combine the next 3 ingredients. Slowly add the corn, stirring. Combine the two mixtures. Spread 1/4 C. of the batter on a well-greased skillet. Cook on medium heat, flipping halfway through, until pancake is golden. Cook remaining batter in the same way.

Shredded Spinach and Bacon

4 bacon slices, cut into thin strips
1 lb. fresh spinach,, finely shredded

Heat a heavy nonstick skillet over medium high heat. Cook bacon 4-5 minutes or until almost crisp. Add spinach and salt and pepper to taste. Sauté 3-4 minutes, stirring occasionally until spinach is just wilted. Serve hot.

Fruit and Yogurt

Prep: 10 min, plus chilling time.
4 C. strawberries, hulled
1/2 lb. pineapple chunks, drained and finely chopped
2 C. blueberry yogurt

Combine all ingredients in a bowl. Chill 10 minutes before serving.

Yield: 4 servings
Calories: 383
Fat: 9.4g
Fiber: 8.5g

Roasted Garlic Swirl Bread

Roasted Garlic Swirl Bread

2 medium whole garlic bulbs
2 tsp. olive oil
1 package (1/4 oz.) active dry yeast
1 C. warm water (110° to 115°)
1 tsp. sugar
1 tsp. salt
2-1/2 to 3 C. all-purpose flour
2 tsp. minced fresh sage or 2 tsp. rubbed sage
2 tsp. minced fresh marjoram or 3/4 tsp. dried marjoram
1 tsp. minced fresh rosemary or 1/2 tsp. dried rosemary, crushed
2 tsp. grated Parmesan cheese
1 tsp. butter, melted

Remove papery outer skin from garlic (do not peel or separate cloves). Cut top off garlic bulbs; brush with oil. Wrap each bulb in heavy-duty foil. Bake at 425° for 30-35 minutes or until softened. Cool for 10-15 minutes. Squeeze softened garlic into a small bowl; set aside. In a large bowl, dissolve yeast in warm water. Add the sugar, salt and 1 C. flour; beat until smooth. Stir in enough remaining flour to form a soft dough. Turn onto a lightly floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a bowl coated with cooking spray, turning once to coat top. Cover and let rise in a warm place until doubled, about 45 minutes. Meanwhile, add the sage, marjoram and rosemary to the reserved roasted garlic. Punch dough down. Turn onto a lightly floured surface; divide in half. Roll each portion into a 10-in. x 8-in. rectangle. Spread garlic mixture to within 1/2 in. edges. Sprinkle with cheese. Roll up jelly-roll style, starting with a long side; pinch seam and ends to seal. Coat a baking sheet with cooking spray. Place loaves seam side down on pan; tuck ends under. With a sharp knife, make several slashes across the top of each loaf. Cover and let rise until doubled, about 30 minutes. Bake at 375° for 20-25 minutes or until golden brown. Remove to wire racks; brush with butter. Yield: 2 loaves (10 slices each).

Yield: 2 loaves. 10 slices each
Serving size: 1 slice
Calories: 84
Fat: 1g
Fiber: 1g

Avocado Boats with Scrambled Eggs

Avocado Boats with Scrambled Eggs

2 ripe avocados, halved, pitted, peeled (you can leave peel on and scoop out as you eat as well)
1 T. lime juice
5 eggs, beaten
1/2 C. pitted black olives, sliced
2 green onions, minced
1/4 C. chopped cilantro
1/4 tsp. freshly ground pepper
2 T. butter
1/2 tsp. salt
Bottled salsa, optional

Sprinkle avocado halves with lime juice. Set aside. Mix eggs, olives, onions, cilantro and pepper in medium bowl. Heat butter in large skillet. Add egg mixture; cook, stirring occasionally to scramble eggs, until they are cooked through, 3 to 5 minutes. Sprinkle with salt. Spoon eggs into avocado halves. Drizzle salsa over top.

Yield: 4 servings
Calories: 330
Fat: 30g
Fiber: 6g

Salmon with Balsamic Onion Marmalade

Salmon with Balsamic Onion Marmalade

1 red onion (6 oz.)
2 tsp. olive oil
1/2 C. orange juice
1/4 C. balsamic vinegar
2 salmon fillets (about 6 oz. each), rinsed
Salt and pepper

Peel onion and cut into 8 wedges. Pour 1 tsp. oil into a 2- to 3-quart pan over medium-high heat. When pan is hot, add onion and cook, turning once, to lightly brown, about 5 minutes. Add orange juice and vinegar. Bring to a boil over high heat, then reduce heat, cover, and simmer until onion is very tender when pierced, about 45 minutes. Shortly before onion is done, pour remaining oil into a nonstick 10- to 12-inch frying pan over medium-high heat. When pan is hot, add salmon. Cook, turning once, until fish is opaque but still moist-looking in thickest part (cut to test), 7 to 9 minutes total. Transfer the salmon to plates and serve with onion mixture. Season with salt and pepper to taste.

Yield: 2 servings
Calories: 344
Fat: 15g
Fiber: .5g

New Zealand Rosemary Lamb Shanks

New Zealand Rosemary Lamb Shanks

New Zealand Rosemary Lamb Shanks

 

1 tsp. salt

3/4 tsp. pepper

4 lamb shanks (about 20 ounces each)

1 T. butter

1/2 C. white wine

3 medium parsnips, peeled and cut into 1-inch chunks

2 large carrots, peeled and cut into 1-inch chunks

2 medium turnips, peeled and cut into 1-inch chunks

2 large tomatoes, chopped

tap here

1 large onion, chopped

4 garlic cloves, minced

2 C. beef broth

1 package (10 ounces) frozen peas, thawed

1/3 C. chopped fresh parsley

2 T. minced fresh rosemary

 

Rub salt and pepper over lamb. In a large skillet, heat butter over medium-high heat; brown meat. Transfer meat to a 6- or 7-qt. slow cooker. Add wine to skillet; cook and stir 1 minute to loosen brown bits. Pour over lamb. Add the parsnips, carrots, turnips, tomatoes, onion, garlic and broth. Cook, covered, on low 6-8 hours or until meat is tender. Remove lamb; keep warm. Stir in peas, parsley and rosemary; heat through. Serve lamb with vegetables.

 

Serving Size: ½ Shank with 1 C. Vegetables

Calories: 350

Fat: 15g

Fiber: 6g

Smoky Black Beans with Grilled Lamb

Smoky Black Beans with Grilled Lamb

1 C. dried black beans such as Black Appaloosa or Black Valentine
2 1/2 C. chopped onions
1 C. lightly packed fresh cilantro
1 fresh serrano chili, stemmed
2 cloves garlic
1 tsp. ground cumin
1/2 tsp. dried oregano
2 C. beef or lamb broth
1/4 lb. diced smoked bacon (preferably applewood-smoked)
1/2 C. dry red wine
1 lb. tomatoes (about 3)
1 T. minced fresh marjoram leaves (or 1 tsp. dried marjoram), plus marjoram sprigs
1 tsp. balsamic vinegar
Salt and pepper
4 lamb loin chops (about 1 1/4 in. thick each, 1 1/2 lb. total), fat trimmed

Sort beans for debris, then rinse. Bring beans and 1 quart water to a boil over high heat in a 5- to 6-quart pan. Cover, boil for 2 minutes, and remove from heat. Beans are ready to cook after soaking for 2 hours, but are more digestible after 4 hours. To use, drain and rinse. In a 4- to 5-quart pan over high heat, bring 2 C. water, 1 C. chopped onion, cilantro, chili, garlic, 1/2 tsp. cumin, and oregano to a boil. Reduce heat and simmer, covered, for 10 minutes. Whirl in a blender until smooth. In pan combine onion mixture, broth, and soaked beans. Bring to a boil over high heat, then reduce heat and simmer, covered, for 45 minutes. Meanwhile, in a 3- to 4-quart pan over medium heat, frequently stir bacon and 1 1/2 C. onion until onion is deep golden, about 20 minutes. Stir in wine and set aside. On a rack in a 12- by 15-inch broiler pan, broil tomatoes 2 inches from heat, turning until blackened all over, about 15 minutes. Coarsely chop; set aside. Add bacon mixture, tomatoes, minced marjoram, and vinegar to beans. Simmer, uncovered, stirring often, until beans are tender to bite and enough liquid evaporates to make a thick stew, 30 to 40 minutes. Add salt and pepper to taste. While beans simmer, sprinkle lamb all over with salt, pepper, and remaining cumin. Broil 2 inches below heat, turning once, until done to your liking, about 8 minutes for medium-rare. Spoon bean mixture into 4 wide soup bowls. Top each with a lamb chop, and garnish with marjoram sprigs.

Yield: 4 servings
Calories: 543
Fat: 24g
Fiber: 9.7g

Women’s Health Picnic Chicken

Women’s Health Picnic Chicken

2 bone-in chicken breasts, skin and fat removed
4 chicken drumsticks, skin and fat removed
2 tsp. salt-free seasoning, such as Mrs. Dash

2 T. all-purpose flour
1/4 tsp. salt
3 T. egg white substitute
2/3 C. panko

Preheat oven to 450 degrees F. Coat medium nonstick baking pan or sheet with olive oil spray. Cut each breast in half. Spoon flour, seasoning, and salt into medium bowl and mix. Spoon egg white into second medium bowl. Lightly beat with fork until slightly bubbly. Set bowl next to bowl with flour mixture. Pour bread crumbs into third medium bowl. Place bowl next to bowl with egg white. Dip chicken pieces into flour mixture, making sure to coat them evenly on all sides (except along ribs for breasts). Shake off excess flour. Dip into egg white until covered. Let excess drip away and then roll in bread crumbs. Place breasts (ribs up) and drumsticks on prepared pan. Repeat with remaining pieces, placing on pan so they don’t touch. Lightly coat with olive oil spray. Bake 10 minutes and then carefully turn chicken, being sure not to remove breading, and continue to bake 10 to 15 minutes longer or until breading is crispy and chicken is no longer pink inside. Serve immediately.

Yield: 4 Servings (1 breast, 1 leg)
Calories: 300
Fat: 4.5g
Fiber: 0g

Red Chili Vegetable Soup

Red Chili Vegetable Soup

1 1/2 quarts fat-skimmed chicken or vegetable broth
1 onion (1/2 lb.), chopped
1 clove garlic, pressed or minced
1 1/2 T. ground dried New Mexico or California chilies, or 1/4 tsp. cayenne
1/2 tsp. ground cumin
1/2 tsp. dried oregano
1/2 lb. carrots, peeled
1/2 lb. thin-skinned potatoes, scrubbed
1/2 lb. green beans, ends trimmed
About 1/3 C. crumbled cotija or feta cheese
About 1/2 C. nonfat or reduced-fat sour cream
Crisp corn tortilla strips
Salt and pepper

In a 4- to 5-quart pan over medium-high heat, combine 1/4 C. broth, onion, and garlic. Cover and stir occasionally until onion is limp, 5 to 6 minutes. Add chili, cumin, and oregano; stir about 30 seconds. Add remaining broth, cover, and bring to boiling over high heat. Meanwhile, cut carrots diagonally into about 1/4-inch-thick slices. Cut potatoes into 1/2-inch cubes. Cut beans into 2-inch lengths. Add carrots and potatoes to pan; cover. When boiling, reduce heat to medium-low and simmer 10 minutes. Turn heat to high, uncover, add beans, and when boiling, reduce heat to medium-low. Simmer until vegetables are tender to bite, 5 to 7 minutes. Ladle into bowls. Add cheese, sour cream, tortilla strips, salt, and pepper to taste.

Yield: 6 servings
Calories: 159
Fat: 2.3g
Fiber: 3.3g

Cheese-Topped Mushroom Caps with Spinach

Cheese-Topped Mushroom Caps with Spinach

8 very large mushrooms
1 small onion, minced
1/4 C. grated carrots
1 tsp. olive oil
1 C. packed spinach leaves, finely chopped
2 T. toasted sunflower seeds
1 T. minced fresh parsley
1/4 C. shredded reduced-fat Swiss cheese

Carefully remove the stems from the mushroom caps. Finely chop the stems and set aside.
Arrange the caps, stem side up, around the edge of a large microwave-safe plate. Cover with wax paper and microwave on high for 2 minutes. Give the plate a half turn. Microwave for another 2 minutes, or until the caps are softened. Turn the caps over to drain any liquid that has accumulated in them. In a large no-stick frying pan over medium heat, sauté the onions, carrots and mushroom stems in the oil for 5 minutes. Add the spinach and cook for 3 minutes, or until wilted. If there is any liquid remaining in the pan, cook the mixture for a few more minutes to evaporate it. Stir in the sunflower seeds and parsley. Divide the mixture among the mushroom caps. Sprinkle with the Swiss cheese. Arrange in a pie plate or shallow baking dish. Bake at 350° for 15 minutes. Serve hot.

Yield: 8 servings
Calories: 43
Fat: 2.4g
Fiber: 1g

Seared Tuna with Braised Fennel and Carrot

Seared Tuna with Braised Fennel and Carrot

Seared Tuna with Braised Fennel and Carrot2 tsp. olive oil, divided
4 4-oz albacore tuna steaks
1/4 tsp. sea salt, divided
1/4 tsp. ground black pepper, divided
1 large onion, sliced
1/2 lb carrots (about 5 small), peeled and sliced into matchsticks
1 large fennel bulb, sliced (save fronds and stalks for another use)
3/4 C. low-sodium vegetable broth
1 clove garlic, minced
1 tsp. raw honey
1 T. chopped fresh thyme
2 T. apple cider vinegar

Heat 1 tsp. oil in a large sauté pan over medium-high heat. Sprinkle tuna with 1/8 tsp. salt and 1/8 tsp. pepper. Sear tuna in pan until lightly browned, about 1 to 1 1/2 minutes per side. Remove tuna from pan, place on plate and tent with foil to keep warm. Add remaining 1 tsp. oil to pan with onion, carrots and fennel. Cook for 5 to 7 minutes, until vegetables soften. Lower heat to medium and mix in broth, garlic and remaining 1/8 tsp. salt and 1/8 tsp. pepper. Cover and cook for 10 more minutes. Stir honey, thyme and vinegar into vegetables. Place tuna steaks over top, cover and cook for another 5 to 7 minutes. Serve each tuna steak with 1 C. braised vegetables.

Yield: 4 servings
Serving Size: 1 steak and 1 C. vegetables
Calories: 179
Fat: 5g
Fiber: 4g

Teriyaki Fried Chicken (Chicken Katsu)

Teriyaki Fried Chicken (Chicken Katsu)

Teriyaki Fried Chicken (Chicken Katsu)

 

4 boneless, skinless chicken breasts (about 1 pound)

1/4C. reduced-sodium Teriyaki sauce

4 tsp. brown sugar

½ tsp. grated or minced ginger

1/2 C. Panko bread crumbs

3 T. plain bread crumbs

2 tsp. oil

¼ tsp. garlic powder

 

Preheat the oven to 425°F. Cover the chicken breasts in plastic wrap and gently pound to1/4inch thickness. In a medium bowl, combine teriyaki sauce, brown sugar, and ginger. Add the chicken breasts to the sauce mixture and toss to coat. Let chicken marinate for 5 to 10 minutes (but not longer). In a small bowl, mix together the Panko, breadcrumbs, oil, and garlic powder. Roll the chicken breasts in the breadcrumb mixture and place on a baking sheet. Spray tops with cooking spray and bake for 12 to 15 minutes, or until chicken is golden brown. Serve with an extra drizzle of Teriyaki sauce, if desired.

 

Yield: 4 servings

Calories: 205

Fat: 4g

Fiber: 0g

Coconut Coconut Chicken

Coconut Coconut Chicken

Coconut Coconut Chicken

 

4 boneless, skinless Chicken Breasts (about 1 lb.)

1 Egg White

1/8 tsp. Coconut Extract

¼ C. Panko

¼ C. plain Bread Crumbs

¼ C. Shredded Coconut (sweetened or unsweetened)

Salt & Pepper

1 tsp. Canola Oil (hmm, would melted coconut oil work?)

Honey Mustard, optional

 

Preheat the oven to 425°F. Cover the chicken breasts in plastic wrap and gently pound to 1/4-inch thickness. Set aside. In a medium shallow bowl, whisk together the egg white and coconut extract. In another medium shallow bowl mix together the breadcrumbs, coconut, salt, pepper, and oil. Dip each breast into the egg mixture, allowing the excess to drip off, roll in coconut crumbs, and place on a baking sheet. Spray chicken breasts with cooking spray and bake for 18 to 20 minutes, or until coating is golden brown and chicken is cooked through. Serve with honey mustard, if desired. Marlene Says: To make the honey mustard, whisk together 1 T. each Dijon mustard and light mayonnaise, with 2 tsp. each honey and vinegar. Drizzle scant T. onto each breast. Adds 25 calories and 1 gram of fat per serving.

 

Yield: 4 servings

Calories: 190

Fat: 6g

Fiber: 0g

Asian Pork & Noodles

Asian Pork & Noodles

Asian Pork & Noodles

3 C. dry broad noodles
1/2 C. reduced-sodium chicken broth
2 T. reduced-sodium soy sauce
2 T. oyster sauce
2 tsp. sesame oil
1 1/2 tsp. cornstarch
1 tsp. granulated sugar
8 ounces lean ground pork

2 tsp. minced garlic
1 /12 tsp. minced ginger
1 (14-ounce) bag cabbage slaw
Black pepper, to taste

Cook the noodles according to the package directions, reserving 1/3 C. of the cooking water, and set aside. While the noodles cook, in a large measuring C., whisk together the next six ingredients (chicken broth through sugar). Heat a large nonstick skillet over medium-high heat. Add the pork and cook for 2 to 3 minutes, or until just browned, breaking up the meat as it cooks. Stir in garlic and ginger, and then add slaw mix. Add the noodle water to the pan, and cover. Let steam for 2 minutes, uncover, and toss lightly. Add the chicken broth mixture and noodles to the pan and cook for 2 minutes, tossing with tongs, until the sauce thickens and noodles are well coated.

 

Yield: 4 servings

Calories: 260

Fat: 6g

Fiber: 4g

Parmesan-Stuffed Chicken and Melted Strawberries

Parmesan-Stuffed Chicken and Melted Strawberries

Parmesan-Stuffed Chicken and Melted Strawberries

 

3 C. fresh strawberries (halve or quarter if large berries)

2 T. white balsamic vinegar or white wine vinegar

1/4 C. strawberry jam

Sea salt or salt and black pepper

6 boneless, skinless chicken breast halves (about 3 lb.)

3 ounces Parmesan or white cheddar cheese

6 large fresh basil leaves

1 T. olive oil

2 cloves garlic, minced

Snipped fresh basil

 

Preheat oven to 400 degrees F. In a 3-quart baking dish combine strawberries, vinegar, and jam. Sprinkle salt and pepper; set aside. Cut a horizontal pocket in each chicken breast half by cutting from one side almost, but not through, to the other side. Cut Parmesan cheese in six 3×1/2-inch pieces. Wrap a basil leaf around each piece of cheese; stuff into chicken breast pocket. Secure pockets closed with wooden toothpicks or skewers. Sprinkle with salt and pepper. In 12-inch oven-safe skillet cook garlic in oil over medium heat for 30 seconds. Add chicken and cook 5 minutes or until golden brown, turning once. Transfer to oven. Bake, uncovered, 5 minutes. Add baking dish with the strawberry-jam mixture to oven. Bake 10 to 13 minutes, or until chicken is no longer pink (170 degrees F) and the berries are softened and jam mixture has thickened. Serve chicken with melted strawberries. Sprinkle with basil.

 

Yield: 6 servings

Calories: 229

Fat: 6g

Fiber: 2g

Chile Cheese Baby Dutch Babies

Chile Cheese Baby Dutch Babies

Chile Cheese Baby Dutch Babies

4 large eggs

1 C. milk

1/2 tsp. kosher salt

1 C. flour

1/4 C. diced salted butter

1/3 C. canned diced mild green chiles

1/3 C. diced pepper jack cheese

Salsa

 

Preheat oven to 425° with a rack in center and another beneath it. In a blender, whirl eggs, milk, and salt to break up. Add flour and whirl until smooth. Divide butter among 12 muffin C. (1/3-C. size). Bake on center rack in oven until butter melts and begins to brown, 2 to 3 minutes. Pour batter into C. and sprinkle with chiles and cheese. Set on center rack and put a rimmed baking sheet beneath to catch any drips. Bake until Dutch babies are very well-browned and puffed, 18 to 20 minutes.

 

Yield: 6 servings

Calories: 242

Fat: 15g

Fiber: .7g

Cinnamon-Orange Pancakes

Cinnamon-Orange Pancakes

3/4 C. all-purpose flour
2 tsp. wheat germ
1 C. whole wheat flour
2 tsp. baking powder
1 tsp. sugar
1 tsp. ground cinnamon
1 C. skim milk
3/4 C. fresh orange juice
1 egg or equivalent egg substitute
1 tsp. grated fresh orange peel
Vegetable oil spray

In a medium mixing bowl, combine all dry ingredients and mix until well blended. In another medium bowl, combine all liquid ingredients and orange peel. Stir to mix well. Pour liquid ingredients into dry ingredients and stir only until moistened. Preheat griddle or skillet for pancakes. Spray lightly with vegetable oil spray. For each pancake, pour 1/4 C. batter onto griddle or skillet. Turn each pancake when edges are dry and bubbles appear on top. Serve hot.

Yield: 6 servings
Calories: 171
Fat: 1g
Fiber:

Lemon Bulgur and Chickpea Pilaf

Lemon Bulgur and Chickpea Pilaf

1 C. bulgur, medium grind
2 C. vegetable stock
1 tsp. ground cumin
1 T. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
3 cloves garlic, minced
2 C. canned chickpeas, rinsed and drained
1/3 C. fresh lemon juice
1 C. fresh parsley, chopped

Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in a heavy nonstick skillet over medium heat. Sauté onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion is translucent. Add remaining garlic and cumin. Sauté about 30 seconds. Stir in bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and season with salt and pepper to taste. Serve hot.

Yield: 6 servings
Calories: 309
Fat: 6.2g
Fiber: 14.7g

Black Bean Salad with Lemon Mustard Vinaigrette

Black Bean Salad with Lemon Mustard Vinaigrette

2 lbs. canned black beans, rinsed and drained
2 T. chopped pimento
2 T. parsley
1 T. plus 1 tsp. olive oil
2 T. lemon juice
1½ T. water
¼ tsp. dry mustard
1 clove garlic, minced

Combine beans, pimento and parsley in a salad bowl. Combine remaining ingredients and salt and pepper to taste in a jar with a tight fitting lid. Shake vigorously. Pour dressing over beans. Set aside 30 minutes before serving.

Yield: 10 servings
Calories: 343
Fat: 5.7g
Fiber:

Mouthwatering Marinated Steak

Mouthwatering Marinated Steak

Mouthwatering Marinated Steak

1/4 C. reduced-sodium soy sauce
2 T. dry sherry
1 T. brown sugar
1 T. sesame oil
1 tsp. ground ginger
1/4 tsp. garlic powder
1/4 tsp. onion powder
1 1/2 pounds flank or other lean steak (like top sirloin)

For the marinade, in a small bowl combine the first 7 ingredients (soy sauce through onion powder). Transfer it to a large zip-top bag, add the steak, seal it, and turn to coat the meat with the marinade. Let stand at room temperature, turning occasionally, for 20 to 30 minutes. (Or refrigerate for up to 4 hours, and remove from the refrigerator 30 minutes before cooking.) Preheat the grill to medium-high. Lightly oil the grill grate. Remove the steak from the marinade, shaking off excess. Grill the steak, with the lid closed, for 3 to 4 minutes, or until the underside is browned. Turn steak and grill for 4 to 5 minutes for medium-rare. Remove the steak from the grill and let it rest for 5 minutes. To serve, cut steak across the grain into thin slices. Serve the steak drizzled with the carving juices.

 

Yield: 6 servings

Calories: 190

Fat: 7g

Fiber: 0g

Creamy Crunchy Pea Salad

Creamy Crunchy Pea Salad

Creamy Crunchy Pea Salad

1 (12-ounce) bag frozen peas, thawed

1 (8-ounce) can sliced water chestnuts, drained and chopped
1/4 C. light mayonnaise

3 T. plain nonfat yogurt

4 green onions, sliced diagonally, divided
1/4 tsp. salt

6 T. shredded reduced-fat sharp cheddar cheese
1 T. real bacon bits

In a medium bowl, gently mix together peas, water chestnuts, mayonnaise, yogurt, % of the green onions, and salt. To serve, top with cheese, remaining green onions, and bacon bits.

 

Yield: 6 servings

Calories: 100

Fat: 3g

Fiber: 5g

Roasted BLT Salad

Roasted BLT Salad

Roasted BLT Salad

4 slices bacon

1 C. cherry tomatoes

6 tsp. olive oil

1/2 baguette, cut into 1 1/2-inch cubes

1 head romaine lettuce, quartered lengthwise

1/4 tsp. salt

1/4 tsp. ground black pepper

 

Preheat oven to 400 degrees F. In a large skillet cook bacon until crisp; drain on paper towel. Break into large pieces; set aside. Meanwhile, line a 15x10x1-inch baking pan with foil. Add cherry tomatoes; toss with 2 tsp. of the olive oil. Bake, uncovered, for 10 minutes. Transfer tomatoes and their juices to a medium bowl. Place bread cubes and romaine quarters on the baking pan. Drizzle romaine with 2 tsp. of the olive oil. Return pan to oven; bake 5 minutes or until bread is golden and romaine is browned on edges. Add bread to the medium bowl with the tomatoes. Toss gently to combine. Let stand 5 minutes to allow bread to absorb some of the tomato juices. Transfer tomatoes, bread, romaine, and bacon to a serving platter. Drizzle with remaining 2 tsp. olive oil. Sprinkle with salt and pepper.

 

Yield: 4 servings

Calories: 258

Fat: 10g

Fiber: 2g