Recipes
I can't believe It's Not Potato Salad!
Ingredients
- 1 large head cauliflower, chopped
- 1 1/2 cups fat-free mayonnaise
- 1/2 cup fat-free sour cream
- 3 tablespoons creamy Dijon mustard (recommend Best Foods/Helmann's Dijonnaise)
- 1/2 envelope dry ranch dressing/dip mix
- 2 tablespoons fat-free non-dairy liquid creamer
- Salt
- 1 cup diced red onion
- 2 celery stalks, diced
- 6 hard-boiled egg whites, chilled and chopped
- 3 tablespoons seasoned rice vinegar
- 1/4 cup chopped chives
- 2 tablespoons chopped fresh dill
- 2 tablespoons chopped fresh parsley, plus more for serving if desired
- Paprika, for serving, optional
Directions
1. Place cauliflower in a large microwave-safe bowl, and pour 1/3 cup water over it. Cover and microwave until soft, 6 to 8 minutes. Once the bowl is cook enough to handle, drain any excess water, if needed.
2. Put 2 cups cauliflower in a blender or food processor and set the rest aside. Add the mayonnaise, sour cream, Dijon mustard, ranch dressing or dip mix, non-dairy creamer, and 1/4 teaspoon salt. Puree or pulse until blended. Don't worry if the puree isn't completely smooth. Set aside.
3. To the bowl with the remaining chopped cauliflower, add the onion, celery, egg whites, chives, dill, 2 tablespoons parsley, and rice vinegar. Add the pureed mixture and lightly stir to coat. Chill for several hours before serving. Garnish with paprika and additional parsley.
Nutrition per serving: (2/3 cup) 97 calories, 1.25 grams of fat, 17 grams of carbs, 3 grams of fiber, 8 grams of sugar, 4.5 grams of protein
Breakfast Pizza Mexicali
Ingredients
- 1 ounce soy chorizo
- 1/2 cup fat-free liquid egg substitute
- 1/4 cup salsa
- 1/4 cup shredded reduced-fat (2% milk) Mexican-blend cheese
- Orange slices, for serving, optional
- Fresh cilantro leaves, for serving, optional
Directions
Bring a skillet coated with nonstick cooking spray to medium heat. Add soy chorizzo and cook for about 3 minutes using a spatula to crumble. Set aside.
Bring a small skillet coated with nonstick cooking spray to medium heat. Pour in egg substitute. Cover and cook until egg "crust" starts to form (about 3 minutes).
Carefully flip your egg. Top your egg crust with salsa, cooked chorizzo, and cheese. Cover again and cook over low heat until cheese has melted (about 1-2 minutes). Garnish with orange slices and cilantro, if using.
PER SERVING (entire recipe): 225 calories, 10 grams of fat, 10 grams of carbohydrate, 4 grams of sugar, 2.5 grams of fiber, 25 grams of protein
Please select a category to view a recipe:
Warm Chicken Salad with Mustard-Thyme Vinaigrette
-3 slices bacon, cut into 1/2-inch pieces
-3 green onions, thinly sliced
-1/3 cup cider vinegar or red wine vinegar
-1 tablespoon olive oil
-1 tablespoon Dijon mustard with seeds
-2 teaspoons fresh thyme leaves (or 1/2 teaspoon dried)
-1/2 teaspoon salt
-3 cups coarsely shredded skinless rotisserie chicken, light or dark meat (15 ounces)
-1 Red Delicious, Gala, or Fuji apple, unpeeled, cored, and thinly sliced
-1 bag (10 ounces) baby spinach
Directions:
1. In nonstick 10-inch skillet, cook bacon over medium heat, stirring occasionally, until browned, 5 to 6 minutes. Add green onions and cook, stirring, 1 minute. Remove skillet from heat. Stir in vinegar, oil, mustard, thyme, and salt.
2. Meanwhile, in a large serving bowl, toss chicken with apple and spinach until combined.
3. Pour hot dressing over chicken mixture. Toss until salad is evenly coated. Serve immediately.
Makes 4 servings
Per Serving:
352 calories, 19 g fat, 8 g carbohydrates, 35 g protein
Grilled Turkey Salisbury Steaks
Ingredients:
-1 1/4 pounds ground turkey breast
-3 tablespoons chopped fresh rosemary
-Salt and ground black pepper to taste
-Olive oil cooking spray
-2 heirloom tomatoes, cut into 1/2-inch slices
-1 medium red onion, but into 1/2-inch slices
-1 cup evaporated skim milk
-1 tablespoon cornstarch
-1/2 cup shredded sharp provolone cheese
Directions
1. Preheat a grill on high.
2. In a bowl mix turkey and rosemary, divide into four portions and form into one-inch-thick oval pattes.
3. Season patties with salt and pepper; spray with olive oil, place on grill.
4. Spray tomato and onion with olive oil; season with salt and pepper; place on grill.
5. Grill meat and onions for four minutes per side and grill tomato for 2 minutes per side.
6. In a bowl, whisk evaporated milk into cornstarch; pour into a saucepan; bring to a boil, whisking constantly.
7. Reduce heat to low and cook until thickened, about one minute.
8. Whisk cheese into sauce until melted; season with salt and pepper.
9. Pile tomato and onion on patties; spoon cheese sauce on top.
Makes 4 servings
Per Serving:
290 calories, 6 g fat, 15 g carbohydrate, 42 grams of protein
Tomato and Cheese Pie
-1 container (15 ounces) part-skim ricotta cheese
-4 large eggs
-1/4 cup freshly grated Parmesan cheese
-1/2 teaspoon salt plus additional for sprinkling
-1/8 teaspoon coarsely ground black pepper plus additional for sprinkling
-1/4 cup low-fat milk (1%)
-1 tablespoon cornstarch
-1 cup packed fresh basil leaves, chopped
-1 pound ripe tomatoes (3 medium), thinly sliced
Directions:
1. Preheat oven to 375 degrees. In a large bowl, with wire whisk or fork, beat ricotta, eggs, Parmesan, salt, and pepper until blended.
2. In cup, with fork, stir milk and cornstarch until blended; whisk into cheese mixture. Stir in basil. Pour mixture into 9-inch glass or ceramic pie plate. Arrange tomatoes on top, overlapping if necessary. Sprinkle tomatoes with salt and pepper.
3. Bake pie until lightly browned around edge and center is puffed, 30 to 35 minutes.
Makes 4 servings.
Per Serving:
Calories 284, Carbohydrate 14 g, Fat 16 grams, Fiber 2 g, Cholesterol 252 mg, Sodium 602 mg, protein 23 grams
Cool and Creamy Shrimp Salad
-1 large head Belgian endive, leaves separated and thinly sliced crosswise
-1 bag (4 ounces) watercress
-1/2 cup reduced-fat sour cream
-2 tablespoons fresh lime juice
-1/2 teaspoon salt
-1/4 teaspoon ground black pepper
-1 pound cooked, peeled, deveined shrimp
-1 seedless cucumber (12 ounces), cut lengthwise in half, then thinly sliced crosswise
-1 green onion, thinly sliced
Directions:
1. In a large serving bowl, toss indive with watercress.
2. In a medium bowl, stir sour cream, lime juice, salt, and pepper until mixed.
3. Add shrimp, cucumber, and green onion; toss to coat well.
4. Spoon shrimp mixture on top of greens and toss before serving.
Makes 4 servings
Per Serving:
Calories 227, Carbohydrate 8 grams, Fiber 1 gram, Cholesterol 242 mg, Sodium 511 mg. Fat 6 grams, Protein 33 grams
Ingredients
-1 tablespoon packed brown sugar
-1 tablespoon butter or margarine, melted
-1 tablespoon olive or vegetable oil
-1 tablespoon honey
-1 tablespoon soy sauce
-1 clove garlic, finely chopped
-1 large salmon filet (about 2 lb), but into 8 pieces
Directions:
1. In a small bowl, mix all ingredients except salmon
2. In shallow glass or plastic dish, place salmon. Pour marinade over salmon. Cover and refrigerate at least 30 minutes but no longer than 1 hour.
3. Heat coals or gas grill. Remove salmon from marinade; reserve marinade. Place salmon, skin side down, on grill. Cover and grill over medium heat 10 to 20 minutes, brushing 2 or 3 times with marinade, until salmon flakes easily with a fork. Discard any remaining marinade.
Makes 8 servings
Per Serving:
Calories 200, Fat 10 grams, Sodium 200 mg, Carbohydrate 4 g, Sugar 4 g, Protein 24 grams
Chunky Texas Chili
We tried this one up at the office this week and it was a hit with all of us! It was super easy to make and can be made with either ground turkey or ground beef. I made it using the Extra Lean ground beef.
Ingredients
-1 LB ground beef or ground turkey
-1/2 cup coarsely chopped onion
-2 cans (14.5 ounces each) diced tomatoes with juice
-1 can (16 ounces) pinto beans, drained, rinsed
-1/2 cup chunky salsa (whatever your favorite is)
-2 teaspoons chili powder
-1 1/2 teaspoons ground cumin
-salt and pepper to taste
-1/2 cup 2% shredded Cheddar cheese
-1 to 2 tablespoons sliced black olives
Directions:
In a large skillet over medium heat, brown ground turkey and onion. Drain off excess fat. Transfer browned mixture to the crockpot with tomatoes, beans, salsa, chilli powder, and cumin. Stir gently to blend ingredients. Cover and cook on LOW setting for 5 to 6 hours. Taste and season with salt and pepper (or extra chili powder if you like it spicy). Serve with a little shredded cheese and black olive slices.
Makes 4 Servings
Per Serving
Calories around 280, fat about 12 g, Carbs around 30, Protein around 56 grams
Italian Catfish Fillets
Ingredients:
-1 can (8 ounces) tomato sauce
-2 teaspoons olive oil
-1 teaspoon zesty Italian salad dressing mix
-1/4 teaspoon salt
-1/2 teaspoon pepper
-4 catfish fillets (6 ounces each)
-3 tablespoons shredded Romano cheese
Directions:
In a bowl, combine the first five ingredients. Pour half of the sauce into an 11-in. x 7-in. x 2-in. baking dish coated with nonstick cooking spray. Arrange fish over sauce. Top with remaining sauce. Bake, uncovered, at 375 degrees for 20 minutes. Sprinkle with cheese. Bake 5 minutes longer or until fish flakes easily with a fork and cheese is melted.
Makes 4 servings (1 fillet with 1/4 cup sauce)
Per Serving:
Calories 292, 4 g saturated fat, Sodium 911 mg, Carbohydrate 6 g, Fiber 1 g, Protein 29 g
Turkey Meatballs
Ingredients:
-1/2 pound ground white meat turkey
-1/2 pound ground 95% lean beef
-1/4 cup breadcrumbs
-1 teaspoon cumin
-1 teaspoon onion powder
-1 teaspoon garlic powder
-1/2 teaspoon ginger
-1 1/2 teaspoon paprika
-1 diced onion
-1 garlic clove
-1 6 oz. can of tomato paste
-salt and pepper to taste
Directions:
1. Put the white mwat turkey and lean beef in a bowl.
2. Add 1/4 cup breadcrumbs, salt, pepper, cumin, onion powder, garlic powder, ginger and paprika
3. Mix and create mini meatballs 11/2 inches thick. Set aside.
4. In a pot, saute 1 diced onion and garlic clove until lightly browned.
5. Add small can of tomato paste, salt and pepper, and 2 cups water.
6. Let it boil over medium-high heat.
7. When boiled, add meatballs and lower heat to a simmer for 1-1 1/2 hrs (if it looks like there isn't enough sauce you can add more water as needed).
Makes 6 servings:
Per Serving(about 4 meatballs)
Calories 86, Fat 1 g, Carbs 8 g, Sodium 50 g. Protein 11 g
-1 tablespoon olive oil
-1 pound scallops
-1/2 teaspoon chili powder
-1/2 teaspoon cumin
-1 small poblano pepper, diced small
-1 cup tomatoes, diced
-1 teaspoon garlic, chopped
-1/4 cup white wine
-2 tablespoon lime juice
-1 tablespoon fresh cilantro, chopped
salt and pepper to taste
Per Serving:
Calories 170, Fat 5 g, Cholesterol 35 mg, Sodium 190 mg, Carbohydrate 8 g, Sugars 1 g, Protein 20 g
-1 1/2 pounds 96% lean ground beef
-1 medium yellow onion, finely chopped
-1/4 cup finely chopped green bell pepper
-1 1/2 teaspoons crushed fresh garlic
-2 tablespoons minced fresh parsley, or 2 teaspoons dried
-3/4 cup oat bran or quick-cooking oats
-1/4 cup unsalted tomato sauce
-3 egg whites
-1 1/2 teaspoons dried Italian seasoning
-1/4 teaspoon ground black pepper
-1/2 teaspoon salt (optional)
Topping:
-3/4 cup unsalted tomato sauce
-1 teaspoon sugar
-1/2 teaspoon dried Italian seasoning
Directions:
1. Combine the loaf ingredients in a large bowl, and mix well. Coat a 9-X-5-inch meat loaf pan with nonstick cooking spray, and press the mixture into the pan to form a loaf.
2. Bake uncovered at 350 degrees for 35 minutes. Combine the topping ingredients in a small bowl and pour the topping over the meat loaf. Bake for additional 30 minutes, or until the meat is no longer pink inside. Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Makes 8 servings
Per Serving:
Cal 142, Fat 3.7 g, Fiber 2.1 g, Sodium 231 mg, Protein 19 g
Ingredients:
-1 tablespoon olive oil
-1 pound shrimp, peeled and deveined
-1/2 teaspoon pepper
-1 medium onion, sliced 1/2 inch thick
-1 medium tomato cut into 2 inch pieces
-1 cup yellow squash, cut into 2 inch pieces
-1/2 teaspoon celery seed
-1/4 cup fresh lemon juice
Directions:
1. In a large saute pan, heat oil over medium-high heat.
2. Add shrimp and pepper; saute for 2 minutes. Shrimp will begin to turn pink.
3. Add the onion, tomato, and yellow squash.
4. Saute until onions become clear.
5. When onions are tender, add celery seed and lemon juice and saute for 3 minutes.
6. Serve.
Makes 4 servings
Per Serving:
Calories 170, Fat 5 g, Cholesterol 220 mg, Carbohydrate 7 g, Sugars 3 g, Fiber 1 g, Protein 25 g
Turkey Cutlets with Rosemary Tomato Sauce
Ingredients:
-4 teaspoons olive oil, divided
-8, 2 ounce turkey cutlets
-1/2 teaspoon salt, divided
-1/2 teaspoon black pepper, divided
-1 tablespoon fresh rosemary, chopped
-1 teaspoon garlic, minced
-1 1/2 cups tomato, chopped
-1 tablespoon white wine vinegar
Directions:
1. Heat 2 teaspoon oil in a large nonstick skillet over medium-high heat.
2. Sprinkle turkey with 1/4 teaspoon salt and 1/4 teaspoon pepper.
3. Add turkey to pan; cook 2 minutes on each side or until done.
4. Remove from pan; keep warm.
5. Add 2 teaspoon oil, rosemary, and garlic to pan; saute 1 minute.
6. Add tomato; cook 1 minute stirring frequently.
7. Stir in 1/4 teaspoon salt, 1/4 teaspoon pepper and vinegar.
8. Serve over turkey.
Makes 4 servings
Per Serving:
180 calories, Fat 5 g, Cholesterol 45 mg, Sodium 390 mg, Carbohydrate 3 g, Sugar 2 g, Protein 29 g
Herb Rubbed Roasted Beef Tenderloin
Ingredients:
-4 pounds whole beef tenderloin, trimmed
-3 tablespoons dried thyme
-3 tablespoons dried basil
-3 tablespoons dried oregano
-3 teaspoons granulated garlic
-2 tablespoons olive oil
-1 teaspoon salt
-2 tablespoons cracked black pepper
Directions:
1. Preheat oven to 375.
2. With a fork, poke holes into tenderloin and set aside.
3. Place all ingredients, except beef, into a small mixing bowl and mix well.
4. Spread herb mix over beef tenderloin.
5. Roast until internal temperature is 145 (medium). Approximate cook time is 45-55 minutes depending on your oven.
Makes 12 servings
Per Serving:
Calories 180, Fat 8 g, Cholesterol 80 mg, Carb 0 g, Sugar 0 g, Protein 29 g
Teriyaki Chicken Sticks
These are an excellent Appetizer! Garnish with chopped parsley and fresh grated ginger.
Ingredients:
-1 pound boneless, skinless chicken breast, cut into 3 inch thin strips
-1/2 cup teriyaki sauce
-1/2 cup green onion, chopped
-1 teaspoon garlic powder
-1 1/2 teaspoons sesame oil
-1/4 teaspoon crushed red pepper
-1/4 teaspoon olive oil
-4 skewers, 4 inch
Directions:
1. Place all ingredients, except olive oil, into a medium mixing bowl and marinade for 1 hour in refrigerator.
2. When finished marinating chicken, place onto skewers.
3. In large skillet on medium-high heat, add olive oil.
4. When olive oil is hot, add skewered chicken and saute for 1 minute on each side.
5. Serve.
Makes 4 servings
Per Serving:
Calories 150, Fat 3.5 g, Cholesterol 65 mg, Carbohydrate 1 g, Sugars 1 g, Protein 27 g
Pan-Grilled Pork Chops with Mango-Black Pepper Glaze
-1/2 cup white wine vinegar
-1 teaspoon whole black peppercorns
-1/2 teaspoon sugar
-1/2 medium mango, peeled and diced
-Two 5 to 6 ounce pork loin chops
-Salt and freshly milled black pepper to taste
Directions:
Pour the vinegar into a small saucepan and bring to a boil over high heat. Add the peppercorns, sugar, and diced mango. Cook and reduce by a third, or until the liquid is a thick syrup, 4 to 5 minutes. Set aside.
Meanwhile, heat a cast-iron skillet over medium-high heat. Pat the chops dry with paper towels, then season to taste with salt and pepper. Pan grill about 5 minutes per side for medium. Serve on warmed plates with a dollop of mango-black pepper glaze atop each.
Makes 2 servings
Per Serving:
Calories 241, Fat 7 g, Carb 9 g, Iron 2 mg, Protein 34 g, Calcium 34 mg
You can experiment with this recipe and change the fillings. Try using bell pepper instead of mushroom or canadian bacon instead of sausage. Just keep in mind that this will change the nutritional value as well.
Ingredients:
-butter flavored cooking spray
-2 low-fat turkey sausages (Italian-style if you can find them)
-1 cup fresh mushrooms sliced thin
-1/2 cup onion, chopped
-1 cup plum ripe tomatoes, chopped
-2 teaspoons dried basil
-1 cup egg substitute
-1 teaspoon water
-4 ounces part-skim mozzarella cheese, grated
-salt and pepper to taste
Directions:
1. In a large nonstick skillet, heat cooking spray until hot, but not smoking. While the skillet is heating, remove sausage meat from casings; then brown it, breaking up the lumps, for 2 minutes.
2. Add mushrooms and onion and brown them, stirring for 2 minutes.
3. Stir in tomatoes and basil, lower heat, and cook, covered, for 3 minutes until tomatoes are softened.
4. Remove sausage-tomate mixture from skillet and keep warm. Then was skillet, dry, and re-spray.
5. In a small bowl, combine 1/4 cup egg substitute with 1 teaspoon water and beat well.
6. Heat skillet until hot but not smoking. Pour in egg substitute and swirl until entire bottom is covered. Place 1/4 cheese on on half of egg and top with 3 tablespoons of sausage mixture.
7. Fold other side of omelet over filling, reduce heat, and cook, covered, for 2 minutes until cheese melts.
8. Slide omelet onto plate and keep warm. Re-spray pan and and repeat for all omelets. Add salt and pepper to taste.
Makes 4 servings
Per Serving:
Calories 193, Fat 9 g, Carbohydrates 7 g, Protein 19 g
Spicy Shrimp with Papaya-Lime Salsa
The shrimp has a spicy flavor that is calmed by the mellow papaya in the salsa. It you want, thread the shrimp onto skewers before grilling.
Ingredients:
-1 1/2 teaspoons paprika
-1/2 teaspoon dried thyme
-1/2 teaspoon salt
-1/2 teaspoon freshly ground pepper
-1/8-1/4 teaspoon cayenne
-1 1/4 pounds large shrimp, peeled (tails left on) and deveined
-2 cups cubed papaya
-3 scallions, thinly sliced
-1 lime, peeled and diced
Directions:
1. Preheat the grill or broiler. Spray a grill basket or the broiler rack with nonstick cooking spray. In a large zip-close plastic bag, combine the paprika, thyme, salt, pepper, and cayenne; add the shrimp. Seal the bag, squeezing out the air; shake to coat.
2. Meanwhile, in a small bowl, combine the papaya, scallions, and lime; set aside.
3. Grill the shrimp in the basket or broil them 6 inches from teh heat until pink and cooked through, about 3 minutes on each side. Serve, with the salsa on the side.
Makes 4 servings (4-5 shrimp and scant 3/4 cup salsa)
Per Serving:
Calories 150, Fat 0 g, Fiber 1 g, Carbohydrates 10 g, Protein 25 g, Calcium 79 mg
Poached Chicken with Creamy Mushroom Sauce
-4 boneless skinless chicken breast halves (4 oz. each)
-1 cup chicken broth
For Sauce:
-2 cups sliced fresh mushrooms
-3/4 cup nonfat sour cream
-1 tablespoon unbleached flour
-1/4 teaspoon ground black pepper
-1 tablespoon freshly grated lemon rind
Directions:
1. Rinse the chicken, and arrange it in an unheated nonstick skillet. Add the broth, and bring to a boil over high heat. Reduce the heat to low, cover, and siimmer for 20 to 25 minutes, or until the chicken is tender and no longer pink inside. Pour the broth into a measuring cup. Transfer the chicken to a serving platter, and cover to keep warm.
2. To make the sauce, place the mushrooms in the skillet along with 1 tablespoon of the reserved broth. Cook and stir over medium heat until the mushrooms are tender and all of the liquid has evaporated. Add 1/2 cup plus 2 tablespoons of the reserved broth, and bring to a boil. Reduce the heat to medium-low.
3. Combine the sour cream, flour, pepper, and lemon rind in a small bowl, and stir until smooth. Add the sour cream mixture to the mushroom mixture, and cook and stir for about 1 minute, or until the sauce is thickened and bubbly.
4. Pour the sauce over the chicken, and serve hot.
Makes 4 servings
Per Serving:
Calories 207, Fat 3.2 g, Protein 30 g
Jamaican Red Beans
Ingredients:
-2 cups dried red kidney beans, cleaned and soaked
-6 cups unsalted chicken broth or water
-2 medium onions, chopped
-2 stalks celery, thinly sliced (include leaves)
-2 teaspoons chicken bouillion granules
-2 teaspoons dried thyme
-1/2 teaspoon ground allspice
-1/4 teaspoon ground black pepper
-2 bay leaves
-2-3 dried hot red chili pepper pods
-2 tablespoons distilled white vinegar
Directions:
1. Combine all of the ingredients except for the vinegar in a 3-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 2 hours, or until the beans are soft and the liquid is thick. Add a little more liquid during the cooking if needed.
2. Remove the pot from the heat, and discard the bay leaves and pepper pods. Stir in the vinegar, and serve hot.
Makes 7 servings (about 1 cup)
Per Serving:
Calories 193, Fat 0.6 g, Fiber 12 g, Sodium 247 mg, Protein 12 g
Stir-Fried Spinach
-1 pound fresh spinach
-1 teaspoon crushed fresh garlic
-1/8 teaspoon ground black pepper
-2 teaspoons lemon juice
Directions:
1. Throughly wash the spinach and remove all tough stems. Shake off any excess water, but do not dry completely. Set aside.
2. Coat a large skillet with nonstick cooking spray, and preheat over medium-high heat. Add the garlic, and stir-fry for 30 seconds. Add the spinach and pepper, and stir-fry for about 2 minutes, or just until the spinach is wilted and tender.
3. Remove the skillet from the heat, and toss in the lemon juice. Serve hot.
Makes 4 servings
Per Serving:
Calories 25, Fat 0.4 g, Fiber 3.1 g, Protein 3.2 g
Green Chile Cheese Soup
Ingredients:
-4 cups tomato juice
-1, 4 oz. can, chopped green chilies
-1/4 cup onion
-1 clove garlic, crushed
-1/3 cup 2% or less (reduced fat) cheddar or mozarella cheese, shredded
-Dash of tobasco sauce
-Dash of seasoned salt
Garnish if desired with: Chopped parsley and sprinkles of cheese (just a sprinkle)
Directions:
Heat tomato juice in medicum sized saucepan. Add all remaining ingredients and simmer over low heat until cheese is melted. Stir constantly. Serve hot and garnish if desired.
Makes 4 servings (1 cup)
Per Serving: Cal 96, Fat 5 g, Cho 13 g, Sugar 8 g
Tangy Creamed Broccoli
Ingredients:
-1, 10 oz. package frozen broccoli
-4 Tablespoons light sour cream
-1/3 cup fat free mayonnaise
-1/2 teaspoon dry onion flakes
-1/4 cup fat-free milk
Salt and black pepper to taste
Directions:
Cook broccoli as per package directions. In a small saucepan, mix sour cream, mayonnaise, milk, onion flakes, salt and pepper together and simmer for 1 minute. Pour over cooked broccoli and serve.
Makes 4 servings (about 1/2 cup)
Per Serving: 82 cal, Fat 0.2 g, CHO 16 g, Sugar 2 g, Protein 5 g
Grilled Sirloin Teriyaki
The marinade for this would also work well with fish and shellfish, chicken, and pork.
Ingredients:
-1/3 cup reduced-sodium soy sauce
-3 tablespoons packed dark brown sugar
-2 tablespoons rice wine vinegar
-1 tablespoon grated ginger
-1 clove garlic, minced
-1/4 teaspoon crushed red pepper
-1 pound boneless sirloin steak, about 1/2 inch thick, trimmed of all visible fat
Directions:
1. Prepare the grill for direct heat cooking or heat a grill pan.
2. To make the marinade, in a small saucepan over medium-high heat, combine the soy sauce, brown sugar, vinegar, ginger, garlic, and red pepper. Bring to a boil and cook 5 minutes. Remove from the heat and cool completely, about 15 minutes. Transfer the teriyaki sauce to a large bowl and add the steak, turning to coat; marinade 30 minutes.
3. Grill the steak directly over the heat or on the grill pan, 3-4 minutes per side for medium-rare. Remove from the heat, lightly tent with foil, and let stand 5 minutes. Cut into 12 slices and serve.
Makes 4 servings (3 slices)
Per Serving:
Calories 156, Fat 6 g, Sodium 247, Carbohydrate 3 g, Protein 22 g
Swiss Onion Bake
Ingredients:
-1 1/2 pounds mild sweet onions (about 4 medium)
-1 tablespoon minced fresh parsley, or 1 teaspoon dried
-2 tablespoons dried sherry or unsalted chicken broth
-1 cup evaporated skim milk
-1 cup fat-free egg substitute
-1/4 teaspoon ground white pepper
-1 cup shredded nonfat or reduced-fat Swiss cheese
-4 slices uncooked turkey bacon, cut in half (optional)
Directions:
1. Cut the onions into thin wedges. Coat a large skillet with nonstick cooking spray, and add the onions, parsley, and sherry or broth. Place over medium heat, and cook, stirring constantly, for about 5 minutes, or until the onions are tender. (Add a little more sherry or broth if the skillet becomes too dry). Remove the skillet from the heat, and set aside for a few minutes to cool slightly.
2. Stir the milk into the onion mixture. Add the egg substitute, pepper, and cheese, and stir to mix.
3. Coat a 2-quart casserole dish with nonstick cooking spray, and spread the onion mixture evenly in the dish. Arrange the bacon slices over the top, if desired, and bake at 375 degrees for 45 minutes, or until a sharp knife inserted in the center of the dish comes out clean. Remove the dish from the oven, and let sit for 5 minutes before serving.
Makes 8 servings
Per Serving:
Calories 93, Fat 0.2 g, Fiber 1.5 g, Protein 11 g
Chicken with Black Bean Salsa
-6 boneless chicken breast halves (4 oz. each)
-1 tablespoon crushed fresh garlic
-1/4 teaspoon ground black pepper
-3 tablespoons chicken broth
-1 can (15 ounces) black beans, undrained
-1/2 cup salsa or picante sauce
-3 tablespoons thinly sliced scallions
Directions:
1. Rinse the chicken, and pat it dry with paper towels. Spread each piece with some of the garlic, and sprinkle with the pepper.
2. Coat a large skillet with non-stick cooking spray, and preheat over medium-high heat. Arrange the chicken in the skillet, and cook for about 2 minutes on each side, or until nicely browned. Reduce the heat to low, and add the broth. Cover and simmer for 10 to 12 minutes, or until the chicken is tender and the juices run clear when the chicken is pierced. Transfer the chicken to a serving platter, cover and keep warm.
3. Drain any liquid from the skillet, and add the undrained black beans and salsa or picanted sauce. Cook and stir over medium heat until heated through. Spoon the bean mixture over the chicken, sprinkle with the scallions, and serve hot.
Makes 6 servings
Per Serving:
Calories 212, Fat 3.4 g, Fiber 4.9 g, Protein 30 g
-3/4 cup fat-free egg substitute
-1/8 teaspoon ground black pepper\
-3 tablespoons shredded 2% cheddar cheese, or 1 slice 2% cheddar cheese
-1/4 cup (packed ) chopped fresh spinach
-2 tablespoons sliced fresh mushrooms
-1 slice turkey bacon, cooked or drained and crumbled
-Ground paprika
Directions:
1. Coat an 8-inch nonstick skillet with nonstick cooking spray and preheat over medium-low heat. Place the egg substitute in the skillet, sprinkle with the pepper. Let the eggs cook without stirring for about 2 minutes, or until set around the edges.
2. Use a spatula to lift the edges of the omelette, and allow the uncooked egg to flow below the cooked portion. Cook for another minute or 2, or until the eggs are almost set.
3. Arrange the cheese first, and then the spinack, the mushrooms, and the bacon over half the omelette. Fold the other half over the filling, and cook for another minute or 2, or until the cheese is melted and egg is completely set.
4. Slide the omelette onto a plate, sprinkle with the paprika, and serve immediately.
Makes 1 Serving
Per Serving:
Calories 125, Fat 0.1 g, Protein 25 g
Ingredients:
-1 1/2 cup carrots, shredded
-1 1/2 cup zucchini, shredded
-1 Tablespoon Splenda brown sugar blend brown sugar
-1 Tablespoon light margarine (or I can't believe it's not butter spray)
Salt to taste
Directions:
Spray large skillet with non-stick cooking spray. Add vegetables and sprinkle with the brown sugar, margarine, salt and saute. When skillet starts to get dry, add 1/4 cup water and continue to stir and simmer vegetables to desired tenderness.
Makes 6 servings (1/2 cup)
Per serving: Cal 75, Fat 0.1 g, Cho 14 g, Sugar 7.4 g
Shrimp with Sour Cream Tomato Sauce
-1 lb. cooked shrimp
-1 medium onion, chopped
-3/4 cup tomato sauce
-1/2 cup mushrooms, sliced
-2 teaspoons lemon juice
-1/4 teaspoon garlic powder
-6 tablespoons lite sour cream
-1/2 teaspoon sesame seeds
-1/4 teaspoon lite soy sauce
-1/4 teaspoon crushed red pepper
Directions:
Brown onion and sesame seeds in skillet sprayed with non-stick cooking spray. Add all remaining ingredients and simmer for five minutes.
Makes 6 servings
Per Serving: Cal 163, Fat 3 g, Cho 15 g, Sugar 3 g, Protein 19 g
Onion-Dill Dip
Ingredients:
-1 cup 1% cottage cheese
-2 Tablespoon lite sour cream
-1/4 cup fat free mayonnaise
-1 green onion, chopped
-1/2 teaspoon dill weed
-1/4 teaspoon garlic powder
-Dash of tabasco sauce
Directions:
In food processor whip cottage cheese to the consistency of sour cream. Add all remaining ingredients except chopped onion, and blend well. Remove from processor and add onion. Flavor is better if allowed to chill before serving.
Makes 2 servings (1/2 cup)
Per serving: Cal 140, Fat 2 g, Protein 15 g
Pot Roast With Sour Cream Gravy
Ingredients:
-2 1/2 pound top round roast or London broil
-2 teaspoons crushed fresh garlic
-1/4 teaspoon coursely ground black pepper
-1 medium yellow onion, thinly sliced
-2 bay leaves
-3/4 cup beef broth
-1 1/4 pounds carrots (about 6 large), peeled and cut into 2-inch pieces
Gravy:
-Meat drippings
-1 1/2 teaspoons beef bouillon granules
-3 tablespoons unbleached flour
-1/4 cup water
-1/2 cup nonfat sour cream
Directions:
1. Trim any visible fat from the meat. Rinse the meat, and pat it dry with paper towels. Spread the garlic over both sides of the meat, and sprinkle with the pepper.
2. Coat a large ovenproof skillet with nonstick cooking spray, and preheat over medium-high heat. Place the meat in the skillet, and brown for 2 to 3 minutes on each side. Remove the skillet from the heat, and spread the onions over the meat. Place the bay leaves in the skillet, and pour the broth into the bottom of the skillet. Cover tightly, and bake at 325 degrees for 1 hour and 45 minutes.
3. Remove the skillet from the oven, and carefully remove the cover. (Steam will escape). Place the carrots around the meat, cover, and return the skillet to the oven for 45 additional minutes, or until the meat and vegetables are tender. Transfer the meat and vegetables to a serving platter, and cover to keep warm.
4. To make the gravy, discard the bay leaves, and pour the meat drippings into a fat separator cup. Then pour the fat-free drippings into a 2-cup measure (if the meat was well-trimmed, there may not be any fat to remove). If necessary, add water to the defatted drippings to bring the volume up to 1 1/4 cups.
5. Pour the drippings mixture into a 1-quart saucepan, add the bouillon granules, and bring to a boil over medium heat. Combine the flour and water in a jar with a tight-fitting lid, and shake until smooth. Slowly pour the flour mixture into the boiling gravy. Cook and stir with a wire whisk until the gravy is thickened and bubbly.
6. Reduce the heat to low, add the sour cream, and whisk just until heated through. Transfer the gravy to a warmed gravy boat or pitcher, and serve hot with the meat and vegetables.
Makes 8 servings
Per Serving:
Cal 250, Fat 5.2 g, Fiber 4.2 g, Sodium 335 mg, Protein 29 g
Lemon-Herb Chicken With Vegetables
-4 boneless skinless chicken breast halves (4 ounces each)
-1/4 cup chicken broth
-16 medium whole fresh mushrooms (about 8 ounces)
-2 medium carrots, peeled, halved lengthwise, and cut into 2-inch pieces
-2 medium zuccchini, halved lengthwise and cut into 1/2-inch slices
Marinade:
-2 tablespoons lemon juice
-1 tablespoon brown sugar
-1 teaspoon crushed fresh garlic
-1/2 teaspoon coursely ground black pepper
-1/4 teaspoon salt
-1 teaspoon dried thyme, oregano, or rosemary
Directions:
1. Rinse the chicken, and pat it dry with paper toweles. Place the chicken in a shallow nonmetal container.
2. Combine the marinade ingredients in a small bowl, and pour over the chicken parts. Turn the chicken to coat, cover, and refrigerate for several hours or overnight.
3. Coat a large skillet with nonstick cooking spray, and preheat over medium-high heat. Place the chicken in the skillet, reserving the marinade, and cook for about 2 minutes on each side, or until nicely browned.
4. Reduce the heat to low, and add the reserved marinade, broth, mushrooms, and carrots to the skillet. Cover and simmer for 10 minutes. Add the zucchini, and simmer for an additional 5 minutes, or until the chicken is no longer pink inside and the vegetables are tender.
5. Serve hot, accompanying each chicken breast with some of the vegetables and pan juices.
Makes 4 servings
Per Serving:
Cal 192, Fat 3.4 g, Fiber 2.7 g, Sodium 263 mg, Protein 29 g
Greek Meatballs (Keftedes)
These are good for a meal or also you can skip the tomatoes and shape the meatballs into 1-inch rounds and serve them as finger food at a party.
Ingredients:
-5 ounces lean ground pork
-5 ounces lean ground beef (10% or less fat)
-1 onion, finely chopped
-1 small eggplant, peeled and finely diced (about 1 cup)
-1 large egg
-3 tablespoons plain dried bread crumbs
-1/4 cup finely chopped fresh flat-leaf parsley
-1 teaspoon dried oregano leaves, crumbled
-1/2 teaspoon ground all spice
-1/4 teaspoon cinnamon
-1 (28-ounce) can diced tomatoes
1. In a large bowl, lightly combine all the ingredients except the tomatoes. Shape the mixture into 16 meatballs, about 2 inches each.
2. Spray a large nonstick skillet with nonstick spray; set over medium heat. Cook the meaballs, turning as needed until well browned, 7-8 minutes. Add the tomatoes and bring to a boil, stirring occasionally. Reduce the heat and simmer, stirring occasionally, until the sauce thickens and the flavors are blended, about 20 minutes.
Makes 4 servings (4 meatballs and 1/4 cup sauce)
Per Serving:
Cal 161, Fat 6 g, Sat Fat 1 g, Sodium 147 mg, Carb 10 g, Fiber 2 g, Protein 17 g, Calcium 50 mg
Creole-Style Okra
Ingredients:
-2 teaspoons olive oil
-1 onion, finely chopped
-1 celery stalk, finely chopped
-4 1/2 cups fresh or thawed frozen okra, trimmed
-1 (14 1/2 ounce) can crushed tomatoes
-2 strips turkey bacon, crisp-cooked and crumbled
-1/8 teaspoon cayenne
-1/2 teaspoon freshly ground pepper
-1 bay leaf
-3/4 cup water
-1/8 teaspoon file powder
In a large nonsick skillet over medium heat, heat the oil. Saute the onion and celery until golden, 6-8 minutes. Stir in the okra, tomatoes, bacon, cayenne, pepper, bay leaf, and water; bring to a boil. Reduce the heat and simmer, covered, until the okra is tender, 12-15 minutes. Remove the skillet from the heat; discard the bay leaf and stir in the file powder.
Makes 6 Servings (1 cup)
Per Serving:
Cal 85, Fat 3 g, Sat fat 0 g, Sodium 160 mg, Carb 14 g, Fiber 4 g, Protein 4 g, Calcium 86 mg
Flounder with Broiled Tomatoes
The ingredients in this recipe are ideal for almost any white-fleshed fish, like halibut, cod, or sole.
Ingredients:
-4 teaspoons fat-free milk
-1/4 cup whole-wheat flour
-1 egg white, lightly beaten
-3/4 cup dried whole-wheat bread crumbs
-1 1/4 pounds flounder fillets, but into 4 pieces
-6 plum tomatoes, halved lengthwise
-1/2 teaspoon dried thyme
1. Spray the broiler rack with nonstick spray; preheat the broiler.
2. Place the milk, flour, egg white, and 1/2 cup of the bread crumbs seperately into 4 shallow bowls. Dip each piece of flounder first into the milk, then the flour, egg white, and finally the bread crumbs; transfer to the broiler rack. Broil 5 inches from the heat until the fish is just opaque in the center, 4-5 minutes on each side. Transfer to a platter; keep warm.
3. Place the tomatoes cut-side up in a small baking pan. Broil until lightly browned, 3-4 minutes. Let cool slightly. In a small bowl, combine the remaining 1/4 cup bread crumbs with the thyme; sprinkle the bread crumbs onto the tomatoes; continue broiling until the crumbs are toasted, 3-4 minutes. Serve with the flounder.
Makes 4 servings (1 filet and 3 tomato halves)
Per Serving:
Cal 200, Fat 2 g, Sat fat 0 g, Sodium 188 mg, Carb 14 g, Fiber 3 g, Protein 30 g, Calcium 49 mg.
Slow Cook Chicken Soup
Ingredients:
-2 medium parsnips, peeled and cut into 1/4-ince pieces
-2 medium carrots, peeled and cut into 1/4-ince pieces
-2 celery stalks, cut crosswise into 1/4-ince pieces
-1 onion chopped
-4 sprigs fresh parsley
-2 tablespoons chopped fresh dill, or 1 teaspoon dried
-3/4 teaspoon dried thyme
-1/4 teaspoon freshly ground black pepper
-1 pound skinless bone-in chicken breasts
-1 pound skinless bone-in chicken thighs, trimmed of fat
-7 cups fat-free low-sodium chicken broth
1. In a slow cooker, place the parsnips,carrots, celery, onion, parsley, dill, thyme, and pepper. Place the chicken breasts and chicken thighs on top of the vegetables. Add the broth; cover and cook 8-10 hours on low.
2. About 1 hour before the cooking time is up, remove the chicken from the soup and let cool 5 minutes. Remove the chicken from the bones and cut into 1/2-inch cubes. Return the chicken to the slow cooker, cover and cook 50 minutes longer.
Makes 8 servings (1 1/2 cups)
Per Serving:
Cal 186, Fat 4 g, Sat fat 1 g, Sodium 468 mg, Carb 13 g, Fiber 3 g, Protein 22 g, Calcium 41 mg
-2 teaspoons olive oil
-1/2 onion, thinly sliced
-2 tablespoons minced peeled fresh ginger
-4 cups thinly sliced red cabbage
-2/3 cup chicken broth
In a medium saucepan, heat the oil. Saute the onion and ginger until just fragrant, about 1 minute; stir in the cabbage and broth. Reduce the heat and simmer, convered, stirring occasionally, until the cabbage is tender, about 20 minutes. Serve at once.
Makes 4 servings (3/4 cup)
Per Serving
Cal 53, Fat 3 g, Sat fat 0 g, Sodium 174 mg, Carb 7 g, Fiber 2 g, Protein 2 g, Calcium 42 mg
Shrimp Scampi
Ingredients:
-4 teaspoons olive oil
- 1 1/4 pounds medium shrimp, peeled and deveined
-6 to 8 garlic cloves, minced
-1 cup low-sodium chicken broth
-1/4 cup fresh lemon juice
-1/4 cup + 1 tablespoon finely chopped fresh parsley
-1/4 teaspoon salt
-1/4 teaspoon freshly ground pepper
-4 lemon slices
1. In a large nonstick skillet, heat the oil. Saute the shrimp until just pink, 2-3 minutes. Add the garlic and cook, stirring constantly, about 30 seconds. With a slotted spoon, transfer the shrimp to a platter; keep hot.
2. In the skillet, combine the broth, lemon juice, 1/4 cup parsely, the salt, and pepper; bring to a boil. Boil, uncovered, until the sauce is reduced by half; spoon over the shrimp. Serve, ganished with the lemon slices and sprinkled with the remaining tablespoon of parsley.
Makes 4 servings (8-10 shrimp with about 2 tablespoons sauce)
Per Serving:
Cal 164, Fat 6 g, Sat Fat 0 g, Sodium 503 mg, Carb 3 g, Fiber 0 g, Protein 24 g, Calcium 58 mg
Lemon-Sauteed Green Beans with Parsley
Ingredients:
- 1 teaspoon olive oil
- 1 pound green beans, cut into 2-inch lengths
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
- 2 tablespoons water
In a large nonstick skillet over medium heat, heat the oil. Saute the beans until bright green, about 3 minutes; add the parsley. Cook, stirring frequently, 3 minutes. Stir in the lemon juice and water. Reduce the heat and cook, covered, 2-3 minutes. Uncover and cook, stirring frequently, until the beans are tender-crisp, 2-3 minutes longer.
Makes 4 servings (1 cup)
Per Serving:
Cal 37, Fat 1 g, Sat fat 0 g, Sodium 6 mg, Carb 6 g, Fiber 2 g, Protein 2 g, Calcium 33 mg
Orange Chicken with Broccoli
- 4 teaspoons vegetable oil
- 1 tablespoon minced peeled fresh ginger
- 1 pound skinless boneless chicken breasts, cut crosswise into 1/2-inch strips
- 2 cups broccoli florets
- 1/4 cup water
- 1/2 cup low-sodium chicken broth
- 1/4 cup orange juice (Minute Maid has a low sugar version now)
- 3 tablespoons reduced-sodium soy sauce
- 1 teaspoon cornstarch, dissolved in 1 tablespoon water
1. In a medium nonstick skillet over medium heat, heat the oil. Add the ginger and saute, stirring often, 2 minutes. Transfer to a small plate with a slotted spoon.
2. In the same skillet, saute the chicken until cooked through, about 5 minutes. Transfer to another plate. In the skillet, combine the broccoli and water, stirring to scrape up the browned bits from the bottum of the pan; cook, covered, until tender-crisp, 3-4 minutes. Return the chicken to the skillet; stir in the broth, orange juice, and soy sauce. Add the dissolved cornstarch; cook, stirring frequently, until the mixture boils and thickens slightly. Top with the ginger and serve.
Makes 4 servings (one serving is about 1 cup)
Per Serving:
Cal 221, Fat 6g, Sat fat 1g, Sodium 389 mg, Carb 12 g, Fiber 3 g, Protein 29 g, Calcium 45 mg
-2 teaspoons olive oil
-1/2 onion, thinly sliced
-2 tablespoons minced peeled fresh ginger
-4 cups thinly sliced red cabbage
-2/3 cup chicken broth
In a medium saucepan, heat the oil. Saute the onion and ginger until just fragrant, about 1 minute; stir in the cabbage and broth. Reduce the heat and simmer, convered, stirring occasionally, until the cabbage is tender, about 20 minutes. Serve at once.
Makes 4 servings (3/4 cup)
Per Serving
Cal 53, Fat 3 g, Sat fat 0 g, Sodium 174 mg, Carb 7 g, Fiber 2 g, Protein 2 g, Calcium 42 mg
Honey-Mustard Pork Chops
If you want to, liquefy the honey in the microwave; place in a small microwavable bowl and heat at 20 to 30 percent power for 30 seconds.
Ingredients:
- 4 teaspoons honey
- 1/4 cup dijon mustard
- 1 teaspoon cider or wine vinegar
- 1/4 teaspoon salt
- freshly ground pepper, to taste
- 4 (5 ounce) bone-in loin pork chops, 1 inch thick
1. To prepare the marinade, in a small saucepan over low heat, heat the honey until it liquefies. Stir in the mustard, vinegar, salt, and pepper; cool to room temperature.
2. Place the pork chops in a gallon-size zip-close plastic bag; add the marinade. Seal the bag, squeezing out the air; turn to coat the chops. Refrigerate, turning the bag occasionally, at least 8 hours or overnight. Remove the chops from the refrigerator 30 minutes before broiling.
3. Preheat the broiler. Discard the marinade. Place the chops on the broiler rack and broil 3-4 inches from the heat until cooked through, 6-7 minutes on each side.
Makes 4 servings (1 chop is a serving)
Per Serving:
Cal 178, Fat 7 g, Sat Fat 3 g, Sodium 124 mg, Carbs 2 g, Protein 26 g, Calcium 27 mg
Turkey Breast Peruvian
Ingredients:
- 2 tablespoons red-wine vinegar
- 1 tablespoon olive oil
- 2 large garlic cloves, smashed
- 2 teaspoons paprika
- 1 teaspoon dried oregeno leaves, crumbled
- 1/4 teaspoon ground cumin
- pinch freshly ground pepper
- pinch seasoned salt
- 1 (3 pound) turkey breast
1. To prepare the marinade, in a gallon-size zip close plastic bag, combine the vinegar, oil, garlic, paprika, oregano, cumin, pepper, and salt; add the turkey. Seal the bag, squeezing out the air; turn to coat the turkey. Refrigerate, turning the bag occasionally, at least 3 hours or overnight.
2. Preheat the oven to 450 degrees; line the roasting pan with foil. Place the turkey in the roasting pan and drizzle with the remaining marinade. Roast, skin-side up, for 15 minutes. Reduce the oven temperature to 325 degrees; continue roasting, basting occasionally with the pan juices, until cooked through and the juices run clear when the turkey is pierced with a fork, and an instant-read thermometer inserted into the center of the breast reads 170 degrees (about 1 hour). Let stand 10 minutes before carving. Remove the skin before eating.
Makes 12 Servings (2 ounce slices)
Per Serving:
Cal 90, Fat 2g, Sat fat 0g, Sodium 38 mg, Carb 1g, Fiber 0g, Protein 17 g
Navy Bean Soup
Beans are a great protein source for before and especially after surgery.
- 2 teaspoons extra-virgin olive oil
- 2 garlic cloves, minced
- 1 (15 ounce) can navy beans, rinsed and drained
- 1/2 cup fresh parsley
- 2 tablespoons fresh lemon juice
- 4 teaspoons finely chopped fresh rosemary
- 1/2 teaspoon freshly ground pepper
- 2 cups low-sodium chicken broth
- 1/2 teaspoon salt
1. In a large nonstick saucepan over medium heat, heat the oil. Saute the garlic until fragrant (about 1 minutes). Stir in the beans, parsley, lemon juice, rosemary, and pepper, then add the broth; bring to a boil. Reduce the heat and simmer 10 minutes; then cool slightly.
2. With a slotted spoon, transfer about 3 cups of the soup to a blender or food processor; puree, then return to the saucepan. Add the salt and heat to serving temperature.
Makes 4 servings (1/4 cup is one serving)
Per Serving:
Cal 202, Fat 4g, Sat fat 0g, Sodium 335 mg, Carb 33g, Fiber 5g, Protein 12g, Calcium 108 mg.
Hummus
- 1 (15 ounce) can chickpeas, rinsed and drained
-1/2 cup plain fat-free yogurt
-2 tablespoons fresh lemon juice
-3 garlic cloves, crushed
-2 teaspoons olive oil
-1 tablespoon water
-1/2 teaspoon salt
-1/2 teaspoon ground cumin
-1/8 teaspoon freshly ground pepper
In a food processor or blender, puree all the ingredients until they are blended, but still a little chunky. Serve this with bell pepper strips, cherry tomatoes, broccoli and cauliflower florets, and baby carrots.
Makes 8 servings (1/4 cup is one serving)
Per Serving:
Cal 91, Fat 2g, Sat fat 0g, Sodium 151 mg, Carb 13g, Fiber 1g, Protein 5g, Calcium 54 mg
Crockpot Chicken and Mushroom Stew
I love crockpot recipes! They are so easy and meats cooked this way come out so tender. After surgery meats prepared this way will minimize problems you may have chewing or swallowing.
Prep Time: 15 minutes
Cook Time: 6 hours
Ingredients:
-1 large onion, roughly chopped
-1 large carrot, diced
-1 large stick celery, sliced
-2 cloves garlic, minced
-2 cups sliced mushrooms
-1 1/4 pounds boneless, skinless chicken breasts, cut into pieces
-1 tsp dried thyme
-1 tsp dried oregano
-1/2 cup red wine
-3/4 cup fat-free, low-sodium chicken broth
-1/4 cup tomato paste
Preparation:
Coat inside of 3-4 quart slow cooker with nonstick cooking spray. Place onion, carrots, celery, garlic and mushrooms in crockpot. Add chicken. Sprinkle with herbs. Add wine. Combine tomato paste and chicken broth, then add to crockpot. Cook on low heat for 6 hours.
Serves 4
Per Serving: Calories 239, Calories from fat 20, Total Fat 2.3g (0.5g sat fat), Cholesterol 82 mg, Sodium 161mg, Carbohydrate 17g, Fiber 4.3g, Protein 36g
Cherry Delight
Ingredients:
-1 21 ounce can cherry pie filling
-1 2 ounce can no sugar added crushed pineapple
-1 package cherry sugar free jello (large or small)
-1 can Diet Coke
-Sugar Free Cool Whip
Directions
Drain Pineapple slightly. Put all ingredients in a sauce pan. Heat until powder is dissolved and almost boiling. Pour into 9 x 11 inch glass dish and refrigerate until jelled. Cut serving size and top with the Sugar Free Cool Whip.
Ingredients:
-1 pound asparagus, trimmed and fibrous stalks peeled
-1 large red bell pepper, seeded and cut into 1/2 -inch strips
-1 lemon
-1 teaspoon olive oil
-1/2 teaspoon salt
-1/4 teaspoon crushed red pepper
1. Preheat the oven to 400 degrees. Spray a nonstick baking sheet with nonstick spray.
2. In a large bowl, combine the asparagus and bell pepper strips; spray with nonstick spray. Squeeze in 1 tablespoon juice from the lemon, then add the oil, salt, and crushed red pepper; toss well to coat.
3. Arrange the vegetables on the baking sheet. Bake until tender, shaking the pan occasionally, 15-18 minutes. Transfer the vegetables to a bowl; grate in 1 teaspoon zest from the lemon and toss.
Makes 4 servings (one serving is 1/4 cup vegetables)
Per Serving:
Cal 39, Fat 2 g, Sat Fat 0 g, Sodium 295, Carb 5 g, Protein 2 g, Calcium 16 mg
Ingredients:
- 1/2 cup plain fat-free yogurt
- 4 medium scallions thinly sliced
- 2-3 teaspoons prepared horseradish
- 1/4 teaspoon ground ginger
- 1/4 teaspoon imitation coconut extract
- 2 (6 ounce) cans water-packed solid white tuna, drained
In a medium bowl, combine yogurt, scallions, horseradish, ginger, and coconut extract; stir in the tuna and blend well. Add tomato if desired or put on top of lettuce leaf of choice to make a wrap.
Makes 4 servings (1 serving is 3 ounces of tuna mixture)
Per Serving:
Cal 135, Fat 4 g, Sat Fat 2 g, Sodium 702 g, Carb 17 g, Protein 31 g, Calcium 121 mg
Cheddar Stuffed Buffalo Burgers (wraps)
Buffalo meat is an excellent substitute for ground beef, it is mild-tasting and very lean. It's high in iron and low in cholesterol. Most supermarkets carry it, but if it doesn't, try your local butcher shop or you can substitute with lean ground sirloin or turkey instead.
Ingredients:
- 1 pound ground buffalo meat
- 1 small Vidalia or other sweet onion, finely chopped (about 1/4 cup)
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 1/2 cup reduced-fat sharp cheddar cheese
- 4 romaine lettuce leaves
- 4 tomato slices
- pickles
1. In a medium bowl, combine the buffalo, onion, Worcestershire sauce, salt, and pepper; mix well to combine. Divide and shape the mixture into 4 balls. With your finger make a deep indentation into each ball. Fill each whole with 2 tablespoons of the cheese. Pinch the meat closed to cover the cheese and shape each ball into 3/4-inch-thick patty.
2. Spray nonstick skillet with nonstick spray and heat over medium-high heat. Cook burgers 3-4 minutes per side for medium rare (because buffalo meat is so lean, cook the burgers no further than medium or it will end up really dry).
3. Place Romaine lettuce leaf on plate and top with patty, tomato slice and pickles, wrap lettuce around patty and toppings.
Makes 4 servings (1 patty is a serving)
Per Serving:
Cal 142, Fat 6g, Sat Fat 4g, Sodium 607 mg, Carb 1 g, Fiber 1 g, Protein 27 g, Calcium 216 mg