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HEALTHY WEIGHT LOSS Lifestyle Change Preventing
Heart Disease Creating Healthy Eating Habits Maintaining
a Healthy Weight
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Lunch Recipes
(Click on a recipe name to open a printable recipe
page)
CHICKEN PASTA SALAD, FIESTA - STYLE
1 Cup cubed cooked chicken or roast beef
2 Green onions, chopped
½ Cup green bell pepper, finely sliced
1 Cup cherry tomatoes, halves
½ Teaspoon chili powder
3 Tablespoons water
1/3 Cup sour cream
1 Package pasta salad mix (Betty Crocker Suddenly Salad classic pasta salad mix)
½ Cup shredded Cheddar cheese (2 ounces)
1 Bag of tortilla chips
4 Tablespoons salsa (any variety)
Fill 3-quart saucepan 2/3 full of water. Heat to boiling. Add contents of pasta-vegetable pouch to boiling water. Gently boil about 12 minutes or until pasta is tender; drain. Rinse with cold water until chilled; drain. Stir together seasoning mix, sour cream, water and chili powder in large bowl. Stir in pasta-vegetable mixture, tomatoes, bell pepper, onion and parmesan topping. Stir in chicken. Line serving plate with tortilla chips. Mound salad onto chips; sprinkle with Cheddar cheese. Serve with salsa. Refrigerate any remaining salad.
Serving size: ¼ of salad
Calories: 340
Fat: 10 g
Cholesterol: 50 mg
Carbohydrate: 45 g
Protein: 23 g
Sodium: 1,090 mg
WILD RICE AND WHITE BEAN SALAD
2/3 Cup wild rice
1¾ Cups vegetable broth
1 Cup canned small white beans , rinsed
¾ Cup thawed frozen peas
½ Cup finely diced red bell pepper
¼ Cup thinly sliced green onions
3 Tablespoons bottled nonfat Italian salad dressing
1 Teaspoon lemon juice
1/8 Teaspoon salt
Rinse wild rice with cold water. In a 1½-quart saucepan, bring vegetable broth and 1¾ cups water to a boil over high heat. Salt lightly. Add rice, stir once, and boil, uncovered, until rice is tender, about 35 minutes. Drain, reserving broth for another use, if desired. Set rice aside to cool. In a medium bowl, combine cooled wild rice, beans, peas, bell pepper, green onions, dressing, lemon juice, and salt to taste. Toss gently. Serve at once or refrigerate up to 24 hours.
Serving size: 1 Cup
Calories: 209
Fat: 0.6 g
Cholesterol: 0 mg
Carbohydrate: 41.5 g
Protein: 10.4 g
Sodium: 397 mg
VEGETARIAN TACOS
8 Corn tortillas
1 16-ounce can nonfat refried beans
1 Cup tomato salsa
1 Large green bell pepper, ribs and seeds removed, thinly sliced
1 Large red bell pepper, ribs and seeds removed, thinly sliced
1 Large onion, thinly sliced
1 Teaspoon chili powder
1 Dash of salt and pepper each, or to taste
½ Cup grated nonfat cheese
½ Cup nonfat sour cream
1 Bowl of shredded romaine lettuce
Preheat oven to 300F. Combine peppers and onion in a large nonstick skillet. Cover and cook over moderate heat until the vegetables begin to soften, about 5 minutes. Uncover and cook, stirring occasionally, until the vegetables are tender but not mushy, 5 to 10 minutes more. Season with chili powder and with salt and pepper to taste.
Stack tortillas and wrap them in aluminum foil. Heat in oven until hot throughout, 8 to 10 minutes. Heat the beans in a saucepan over moderately low heat. Set out bowls of salsa, cheese, sour cream, and lettuce. To assemble tacos, spread about 3 tablespoons of the hot beans on each tortilla. Top with ¼ cup of the vegetable mixture and fold in half to enclose the filling. Serve immediately.
Serving size: 2 Tacos
Calories: 297
Fat: 2.8 g
Cholesterol: 4.4 g
Carbohydrate: 55.7 g
Protein: 13.6 g
Sodium: 657 mg
FRESH TOMATO SOUP (BASIC RECIPE)
4 Pounds fresh tomatoes, peeled, seeded and coarsely chopped
½ Cup vegetable broth
¼ Cup chopped onion
1 Dash salt, or to taste
In a medium saucepan, combine tomatoes, broth, onion, and salt to taste. Bring to a boil over high heat. Reduce heat to moderate and cook until onion is tender, about 15 minutes.
Variations: Serve it hot or cold; with a splash of balsamic vinegar, a dollop of nonfat sour cream or yogurt, croutons; with fresh herbs such as basil, cilantro, oregano, or parsley; with cooked pasta , white beans and diced zucchini; or with rice and spinach.
Serving size: 1 Cup
Calories: 77.5 (basic recipe)
Fat: 1.2 g
Cholesterol: 0 mg
Carbohydrate: 17.1 g
Protein: 3.1 g
Sodium: 30 mg
TIP: Make a double or triple batch and use for 2 or 3 days with different ingredients.
PESTO - CHICKEN SANDWICHES
1 Cup cut-up cooked chicken
1 Package (10 oz) ready-to-serve Italian pizza crusts (7 inches in diameter)
1 Tablespoon olive oil (extra virgin)
1 Medium celery stalk, chopped (½ cup)
1/3 Cup basil pesto
2 Tablespoons freshly grated Parmesan cheese
½ Cup shredded lettuce
Heat pizza crusts as directed on package. Meanwhile, heat oil in 10-inch skillet over medium-high heat. Cook celery in oil 4 to 5 minutes, stirring occasionally, until crisp-tender; reduce heat. Stir in chicken and pesto. Cook stirring occasionally, until hot Spoon chicken mixture onto pizza crust. Mix cheese and lettuce, sprinkle over chicken mixture. Cut each pizza crust in half.
Serving size: ¼ of pizzas
Calories: 380
Fat: 23 g
Cholesterol: 35 mg
Carbohydrate: 29 g
Protein: 16 g
Sodium: 530 mg
GRILLED PORTOBELLO MUSHROOM BURGERS
4 Portobello mushrooms (about 6 ounces each)
2 French-style baguettes
1½ Cups nonfat bottled Italian dressing
5 Tablespoons chopped fresh thyme (or 5 teaspoons dried thyme)
¼ Cup Worcestershire sauce
2 Large red onions, in ½-inch -thick slices
2 Large red bell peppers, quartered, stems and ribs removed
8 Lettuce leaves
Cut each baguette into four equal sections, then cut each section in half horizontally. Wipe the mushrooms clean with a damp paper towel, remove the stems, and slice the cap into ½-inch-thick slices. In a small bowl, whisk together salad dressing, thyme, and Worcestershire sauce. Preheat oven to low and prepare a medium-hot charcoal fire. Place grilling rack 4 to 6 inches from the coals.
Brush mushrooms, onions, and bell peppers with herbed dressing. Grill, turning once or twice, until nicely browned on the outside and tender, 6 to 8 minutes total. Remove from grill and keep warm in oven. Brush the cut sides of the baguettes with remaining herbed dressing. Place cut side down over indirect heat (not directly over the coals) and grill until rolls are just heated through and beginning to brown at the edges.
For each “burger”, place a baguette bottom cut side up on a plate. Top with an onion slice, 4 to 5 mushroom slices, one quarter of a bell pepper, and a lettuce leaf. Cover with the top of the baguette, pressing down gently to form a sandwich. Repeat with remaining ingredients. Serve immediately with condiments like mustard, nonfat mayonnaise, pickles, and sliced tomatoes.
Serving size: 1 Burger
Calories: 235
Fat: 2.2 g
Cholesterol: 0 mg
Carbohydrate: 45 g
Protein: 8.3 g
Sodium: 233 mg
POTATO PANCAKES WITH WARM APPLE SAUCE
4 Russet-type baking potatoes
¼ Cup grated onions
2 Tablespoons fresh chopped parsley
¾ Cup egg whites (from approximately 6 large eggs) or liquid egg substitute
1 Pinch ground nutmeg
1 Dash salt and pepper each, or to taste
1 Cup applesauce, no sugar added
1 Teaspoon minced fresh thyme (or ¼ teaspoon dried thyme), or ground cinnamon to taste
Bring a large pot of salted water to a boil over high heat. Peel potatoes, then blanch them whole in the boiling water for 2 minutes. Set aside to air-dry for 10 minutes, then grate by hand or in a food processor using the coarse grating attachment. In a bowl, combine grated potatoes, egg whites, onion , parsley, and nutmeg. Season to taste with salt and pepper.
Spray a large nonstick skillet lightly with cooking spray. Set over moderate heat. When skillet is hot, make pancakes, using 1/3 cup batter for each pancake. Cook until golden-brown and done throughout about 4 minutes per side. Transfer to a warm platter. Combine applesauce and thyme (or ground cinnamon). Heat gently in a small saucepan or in a microwave until hot. Serve with potato pancakes.
Serving size: 4 pancakes
Calories: 174
Fat: 0.2 g
Cholesterol: 0 mg
Carbohydrate: 17.6 g
Protein: 8.6 g
Sodium: 92 mg
TIP: Instead of applesauce, you can serve the applesauce with fat-free sour cream and turkey sausage, with a vegetable stew or any soup, like savory tomato soup. Or use your imagination!
CHICKEN AND BROCCOLI PIE
1 Cup cut-up cooked chicken
1 Package (10 oz) frozen chopped broccoli, thawed and drained
1½ Cups shredded Cheddar cheese (6 oz) or shredded pizza cheese blend
1 Medium onion , chopped (½ cup)
½ Cup Original Bisquick mix
1 Cup milk
½ Teaspoon salt
¼ Teaspoon pepper
2 Eggs
Heat oven to 400F. Grease 9-inch pie plate. Sprinkle broccoli, 1 cup of the cheese, the chicken and onion in pie plate. Stir Bisquick mix, milk, salt, pepper and eggs until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or just until cheese is melted. Cool 5 minutes.
Serving size: 1 slice (about 1/7 of pie)
Calories: 220
Fat: 13 g
Cholesterol: 105 mg
Carbohydrate: 11 g
Protein: 16 g
Sodium: 500 mg
QUICK CHICKEN SOUP
1 Cup frozen green peas
2 Medium celery stalks, sliced (1 cup)
2 Medium carrots, sliced (1 cup)
1 Medium onion, chopped (½ cup)
2 Garlic cloves, finely chopped
¾ Pound cooked chicken, cut into ½-inch pieces (2 cups)
4 Cans (14 ounces each) reduced-sodium chicken broth
1 Tablespoon chopped fresh parsley or 1 teaspoon dried parsley flakes
1 Tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme leaves
¼ Teaspoon pepper
1 Dried bay leaf
1 Cup uncooked rotini or gemelli pasta (4 ounces)
Heat all ingredients except pasta in 4-quart Dutch oven. Stir in pasta. Heat to boiling, stirring occasionally; reduce heat. Simmer uncovered 10 to 15 minutes, stirring occasionally, until pasta and vegetables are tender. Discard bay leaf. Serve with whole wheat crackers, if desired.
Serving size: 1 bowl (about 1/6 of soup)
Calories: 240
Fat: 6 g
Cholesterol: 50 mg
Carbohydrate: 23 g
Protein: 26 g
Sodium: 650 mg
TIP: Substitute chicken with leftover turkey.
HEARTY BARLEY - LENTIL SOUP
1 Cup diced tomatoes
5 Cups vegetable broth
1 Cup diced onion
1 Cup diced celery
1 Cup diced potato
¾ Cup dried lentils (or split peas)
½ Cup diced carrots
½ Cup diced green beans
½ Cup pearl barley (or brown rice)
1 Cup diced zucchini (or cabbage)
½ Cup dried elbow macaroni
1 Dash salt and pepper each, or to taste
In a large soup pot, combine 5 cups vegetable broth, tomatoes, onion, celery, potato, lentils, carrots, green beans, and barley. Bring to a simmer over moderate heat. Cover, adjust heat to maintain a slow simmer, and cook 30 minutes. Add zucchini and macaroni. Cook, uncovered, until macaroni is done, about 15 minutes. Add additional broth if soup is too thick. Season with salt and pepper.
Serving size: 2¾ cups
Calories: 290
Fat: 1.25 g
Cholesterol: 0 mg
Carbohydrate: 62.2 g
Protein: 10 g
Sodium: 165.5 mg
SPINACH AND BEET SALAD
2 Bunches fresh beets (about 8 beets), or 2 (15-oz) cans sliced beets, drained
4 Cups fresh spinach leaves
1 Small cucumber, peeled and thinly sliced
1 Small red onion, thinly sliced and separated into rings
1 Tablespoon chopped fresh tarragon, mint, or parsley (or 1 teaspoon dried tarragon, mint, or parsley)
2 Teaspoons balsamic vinegar
If using fresh beets, remove beet greens and save for another use. Preheat oven to 375F degrees. Wash beets well and place in a covered baking dish or wrap loosely in heavy-duty aluminum foil. Bake until tender when pierced, about 55 minutes. When cool enough to handle, peel and cut into 1/8-inch-thick slices. Arrange spinach leaves on a serving platter. Arrange alternating rows of beet and cucumber slices over the spinach. Scatter onion rings over all. Scatter tarragon over the top and sprinkle with balsamic vinegar.
Serving size: 1 Cup spinach, 2 beets, ¼ cucumber, ¼ onion
Calories: 50
Fat: 0.3 g
Cholesterol: 0 mg
Carbohydrate: 10.1 g
Protein: 2.9 g
Sodium: 21.7 mg (with fresh beets)
CHICKEN - ALMOND BAGUETTE
1 Baguette (regular or whole wheat)
2½ Cups chopped cooked chicken or turkey
¾ Cup low-fat mayonnaise or low-fat dressing
1 Medium celery stalk, chopped (½ cup)
½ Cup slivered almonds, toasted
½ Teaspoon onion salt
8 Lettuce leaves
2 Medium tomatoes, thinly sliced
1 Container (6 ounces) frozen avocado dip, thawed
2 Sliced green onions, if desired
Mix chicken, mayonnaise, celery, almonds and onion salt. Cut baguette lengthwise in half. Arrange lettuce on bottom half of baguette; top with tomato slices. Spread chicken mixture over tomatoes; top with avocado dip. Sprinkle with green onions. Top with remaining baguette half. Cut diagonally into 8 slices.
Serving size: 1/8 of baguette
Calories: 375
Fat: 27 g
Cholesterol: 50 mg
Carbohydrate: 19 g
Protein: 17 g
Sodium: 520 mg
CREAMY BROCCOLI - POTATO SOUP
2 Cups cut-up cooked chicken
2 Cups shredded Swiss cheese (8 ounces)
2 Cups chicken broth
1/3 Cup chopped onion
1 Package (10 ounces) frozen chopped broccoli
1 1/3 Cups mashed potatoes (dry) (like Betty Crocker Potato Buds mashed potatoes)
2 Cups milk
½ Teaspoon salt
Heat broth, onion and frozen broccoli to boiling in 3-quart saucepan. Reduce heat; cover and simmer 5 minutes, stirring occasionally. Stir in potatoes until well blended; stir in remaining ingredients. Heat over low heat about 5 minutes, stirring occasionally, until hot and cheese is melted. Serve with whole wheat crackers, if desired.
Serving size: 1 bowl (about 1/6 of soup)
Calories: 315
Fat: 15 g
Cholesterol: 80 mg
Carbohydrate: 17 g
Protein: 30 g
Sodium: 730 mg
QUICK BLACK BEAN SOUP
2 (15-ounce) Cans black beans
1 (15-ounce) Can diced tomatoes
1 Cup diced peeled russet-type baking potato
1 Cup diced onion
2 Garlic cloves, minced
1¼ Cups vegetable broth, or more to taste
½ Teaspoon dried thyme
½ Teaspoon dried cumin
½ Teaspoon Tabasco sauce, or to taste
Combine onion, garlic, and ¼ cup vegetable broth in a large pot. Bring to a simmer and simmer until onions are softened, about 5 minutes. Add 1 cup of broth, black beans with their juice, tomatoes, potatoes, thyme, and cumin. Bring to a simmer, cover, adjust heat to maintain a simmer, and cook until potatoes are tender, about 25 minutes. Thin soup if necessary with a little more vegetable broth. Add Tabasco. Taste and adjust seasoning. Serve hot, topping each portion with diced green or red onions and minced cilantro or parsley if desired. Add diced chiles, a little salsa, or nonfat yogurt if you like.
Serving size: 1½ Cups
Calories: 164
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 32.5 g
Protein: 8.6 g
Sodium: 578 mg
WATERMELON SALAD
4 Cups ½ -inch cubes seeded, peeled watermelon
4 Tablespoons rice vinegar (not seasoned)
½ Cup diced red onion
2 Tablespoons chopped fresh mint
½ Teaspoon pepper
Combine all ingredients in a large bowl. Serve immediately. Tastes great with any spicy Mexican food.
Serving size: 1 cup
Calories: 50
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 11.5 g
Protein: 1 g
Sodium: 3 mg
TIP:
You can substitute honeydew or cantaloupe for the watermelon (or mix it all together for a colorful dish). Substitute tarragon or basil for the mint; or raspberry vinegar for the rice vinegar.
DELICIOUS KALE (OR OTHER GREENS)
3 Bunches fresh kale (3 to 4 pounds)
6 Large garlic cloves, thinly sliced
2 Tablespoons soy sauce
Wash greens well. Remove and discard tough ribs and stems. Slice leaves into ½-inch-wide ribbons. Bring 1½ cups water and soy sauce to a boil in a large pot over moderate heat. Add garlic and simmer, uncovered, for 1 minute; do not let garlic brown. Add greens, toss to coat with seasonings, cover, and cook until greens are wilted and tender, about 5 minutes. If too much liquid remains in the pan, uncover and simmer until juices are reduced and concentrated.
Serving size: ¾ Cup
Calories: 39
Fat: 0.4 g
Cholesterol: 0 mg
Carbohydrate: 7.7 g
Protein: 2.6 g
Sodium: 128.8 mg
Dark leafy greens are rich sources of vitamins A and C and flavorful. Use this recipe for other leafy greens like spinach, mustard, collard or turnip greens and serve it by itself or together with any meat, like pork chops.
CHICKEN SALAD (WITH FRUIT)
1 Cup cubed cooked chicken
2/3 Cup seedless green grapes
1 Large fresh peach, chopped (¾ cup), or canned pineapple chunks (in pineapple juice, ¾ cup)
1 Medium celery stalk, diced (½ cup)
1/3 Cup plain fat-free yogurt
2 Tablespoons (fat-free) mayonnaise or (fat-free) salad dressing
1 Teaspoon chopped fresh mint leaves or ½ teaspoon dried mint leaves
Mix yogurt and mayonnaise in medium bowl until smooth. Stir in remaining ingredients. Cover and refrigerate at least 30 minutes until chilled.
Serving size: ½ of the chicken salad
Calories: 360 (less if you use fat-free mayonnaise or salad dressing)
Fat: 21 g
Cholesterol: 70 mg
Carbohydrate: 22 g
Protein: 22 g
Sodium: 180 mg
TIP: Try 1 cup cooked shrimp or cubed ham instead of chicken and you have two other great salads.
FISH STICKS
2 Pounds white fish (any kind, firm)
2/3 Cup mashed potato flakes
1 Egg
1 Tablespoon canola oil
1 Dash seasoned salt and red pepper (cayenne) each, or to taste
Preheat oven to 400F. Grease a baking sheet with the oil. Beat the egg in a small shallow bowl, and pour the potato flakes in a shallow bowl. One at a time, dip the fish fillets in the egg mixture, then dredge in the potato flakes, pressing with your fingers to help the flakes adhere. Place the fish on the prepared baking sheet. Sprinkle with the seasoned salt and cayenne pepper. Bake, turning once, until puffy and golden, 20 to 25 minutes. Add hot sauce, if desired. Serve with coleslaw or green salad.
Serving size: 1/8 of fish
Calories: 126
Fat: 3 g
Cholesterol: 75 mg
Carbohydrate: 3 g
Protein: 21 g
Sodium: 78 mg
MEDITERRANEAN CHICKEN SALAD (TABBOULEH)
Salad:
2 Pounds boneless skinless chicken breasts, cut into ½-inch pieces
1 Cup uncooked couscous
2 Cups chicken broth
2 Medium cucumbers, chopped (2 cups)
2 Medium onions, finely chopped (1 cup)
2 Small tomatoes, seeded, chopped (1 cup)
1 Cup chopped fresh parsley
Minted Lime Dressing:
1¼ Cup olive oil (extra virgin)
½ Cup lime juice (preferably fresh from 4 limes)
¼ Cup chopped fresh mint leaves
1 Teaspoon salt
In 3-quart saucepan, heat broth to boiling. Stir in chicken. Cook over medium heat 10 to 15 minutes or until chicken is no longer pink in center. Stir in couscous; remove from heat. Cover and let stand 5 to 10 minutes or until liquid is absorbed. In large bowl, mix chicken mixture and all remaining salad ingredients. In tightly covered container, shake all dressing ingredients until well blended. Add to salad; toss to coat. Cover and refrigerate at least 1 hour but no longer than 24 hours to blend flavors.
Serving size: 1/8 of chicken salad
Calories: 300
Fat: 11 g
Cholesterol: 70 mg
Carbohydrate: 23 g
Protein: 30 g
Sodium: 630 mg
TIP: Leftovers taste great in (whole-wheat) pizza pockets for next day’s lunch.
QUESADILLA PIE
3 Eggs
¾ Cup Original Bisquick mix
1½ Cups milk
2 Cups shredded Cheddar cheese (8 ounces)
1 Can (4.5 ounces) chopped green chilies, drained
1 Teaspoon chopped fresh cilantro
Heat oven to 400F. Grease 9-inch pie plate. Sprinkle chilies, cheese and cilantro in pie plate. Stir remaining ingredients until blended. Pour into pie plate. Bake 25 to 30 minutes or until knife inserted in center comes out clean. Cool 5 minutes. Serve with salsa, tortilla wedges and fresh fruit for a south-of-the-border meal.
Serving size: 1 Slice (about 1/6 of pie)
Calories: 280
Fat: 18 g
Cholesterol: 150 mg
Carbohydrate: 14 g
Protein: 16 g
Sodium: 590 mg
BROWN RICE AND SHIITAKE PILAF
2 Cups brown rice
½ Cup thinly sliced green onion
½ Cup diced celery
1 Ounce dried shiitake mushrooms
2 Teaspoons minced garlic
½ Teaspoon soy sauce, or to taste
1 Dash black pepper, or to taste
In a small bowl, soak mushrooms in 2 cups hot water until soft, 20 to 30 minutes. Lift mushrooms out with a slotted spoon. Cut off and discard stems and slice caps into thin strips. Add enough water to soaking liquid to make 2 cups and set aside.
In a medium saucepan, combine celery, garlic, and ¼ cup water. Bring to a simmer, covered, over moderate heat and simmer until vegetables are softened, about 5 minutes. Stir in rice, mushrooms, and 2 cups reserved liquid. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook until rice is tender and all liquid has been absorbed, about 45 minutes. Remove from heat and stir in green onions with a fork. Season to taste with soy sauce and black pepper.
Serving size: 1½ Cups
Calories: 362
Fat: 2.8 g
Cholesterol: 0 mg
Carbohydrate: 76 g
Protein: 8 g
Sodium: 127.8 mg
ITALIAN TUNA SALAD
2 Cans (6 ounces each) tuna, drained
1 Jar (2 ounces) diced pimientos, drained (¼ cup)
1 Cucumber, sliced
1 Bag (10 ounces) mixed salad greens or 1 small bunch curly endive, romaine or chicory, small pieces
1 Bag (1 pound) cauliflower or 1 small head cauliflower, separated into flowerets (3 cups)
1/3 Cup Italian dressing (low-fat)
¼ Cup bacon bits or chips
Toss all ingredients except dressing and bacon bits in large salad bowl; refrigerate. Just before serving, toss with dressing and bacon bits.
Serving size: 1 Bowl (about 1/6 of salad)
Calories: 165
Fat: 7 g
Cholesterol: 20 mg
Carbohydrate: 10 g
Protein: 19 g
Sodium: 420 mg
TIP: Substitute tuna with chicken. Leftovers can be served in (whole-wheat) pitas for lunch the next day.
SHRIMP AND SPINACH SALAD
4 Cups lightly packed bite-size pieces spinach leaves
1 Cup sliced fresh mushrooms (3 ounces)
1 Cup crumbled feta cheese (4 ounces)
½ Pound cooked peeled medium shrimp
¼ Teaspoon ground mustard
1 Tablespoon sugar
¼ Cup white vinegar
4 Slices bacon, cut into 1-inch pieces
Cook bacon in 10-inch skillet over medium-high heat, stirring occasionally, until crisp. Stir in vinegar, sugar and mustard; continue stirring until sugar is dissolved. Toss spinach, mushrooms, cheese and shrimp in large bowl. Drizzle hot bacon dressing over spinach mixture; toss to coat. Serve immediately.
Serving size: ¼ of salad
Calories: 210
Fat: 12 g
Cholesterol: 150 mg
Carbohydrate: 7 g
Protein: 20 g
Sodium: 670 mg
PORK FAJITA WRAPS
4 (Cilantro-flavored) flour tortillas (8 inches in diameter)
3 Medium bell peppers, thinly sliced
1 Large onion, thinly sliced
½ Pound pork tenderloin, cut into 2½-inch strips
4 Garlic cloves, finely chopped
¾ Teaspoon salt
1½ Teaspoons ground cumin
¼ Cup lime juice
Mix lime juice, cumin, salt and garlic in shallow glass or plastic dish. Stir in pork. Cover and refrigerate, stirring occasionally, at least 15 minutes but no longer than 24 hours. Remove pork from marinade; reserve marinade. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook pork in skillet 3 minutes, stirring once. Stir in onion, bell peppers and marinade.
Cook 5 to 8 minutes, stirring occasionally, until onion and peppers are crisp-tender. Place one-fourth of the pork mixture on center of each tortilla. Fold one end of tortilla up about 1 inch over pork mixture; fold right and left sides over folded end, overlapping. Fold remaining end down. Serve with chopped tomato, chopped fresh cilantro, salsa and (fat free) sour cream or yogurt, if desired.
Serving size: 1 Tortilla
Calories: 215
Fat: 5 g
Cholesterol: 35 mg
Carbohydrate: 27 g
Protein: 17 g
Sodium: 620 mg
TIP: Use ½ pound chicken or beef sirloin steak, cut into pieces, instead of pork.
GRILLED CHICKEN CAESAR SALAD
6 Boneless skinless chicken breast halves (1½ pounds)
1 Bunch romaine salad, torn into bite-size pieces (10 cups)
½ Cup Caesar dressing
1 Cup Caesar or garlic-flavored croutons
1/3 Cup freshly grated Parmesan cheese
1 Dash freshly ground pepper, or to taste
Heat coals or gas grill. Cover and grill chicken 4 to 6 inches from medium heat 15 to 20 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut. Cut chicken diagonally into ½-inch slices. Pour dressing into large salad bowl. Add romaine; toss to coat. Sprinkle with croutons, cheese and pepper; toss. Divide salad among 6 serving plates. Top each serving with chicken.
Serving size: 1/6 of salad
Calories: 275
Fat: 14 g
Cholesterol: 85 mg
Carbohydrate: 7 g
Protein: 32 g
Sodium: 450 mg
FLAVORFUL LENTILS AND RICE (INDIAN-STYLE)
1½ Cups (12 ounces) dried lentils, sorted and rinsed
1 Large tomato, chopped (1 cup)
5¼ Cups vegetable broth
8 Medium green onions, chopped (½ cup)
1 Tablespoon finely chopped gingerroot (or 1 teaspoon dried ginger powder)
1/8 Teaspoon crushed red pepper
2 Garlic cloves, finely chopped
1 Teaspoon ground turmeric
½ Teaspoon salt
¼ Cup shredded coconut
2 Tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
3 Cups hot cooked rice
1½ Cups plain fat-free yogurt
Spray 3-quart saucepan with cooking spray. Cook onions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender. Stir in 5 cups of the broth, the lentils, turmeric and salt. Heat to boiling; reduce heat. Cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender. Stir in tomato, coconut and mint. Serve over rice and with yogurt.
Serving size: 1/6 of dish
Calories: 300
Fat: 3 g
Cholesterol: 0 mg
Carbohydrate: 60 g
Protein: 19 g
Sodium: 1,130 mg
GRILLED HONEY-MUSTARD TURKEY SANDWICHES
1 Pound turkey breast slices, cut into 4 serving pieces
4 Whole-grain sandwich buns, split (or grilled whole-grain French bread, brushed with olive oil)
¼ Cup Dijon mustard
2 Tablespoons honey
1 Tablespoon chopped fresh oregano leaves or t teaspoon dried oregano leaves
¼ Teaspoon garlic powder
¼ Teaspoon ground red pepper (cayenne)
1 Teaspoon water
8 Thin slices tomato
4 Lettuce leaves
Mix mustard, honey, oregano, garlic powder, red pepper and water; brush on turkey. Heat coals or gas grill. Cover and grill turkey 4 to 6 inches from medium coals 8 to 10 minutes, brushing with mustard mixture and turning occasionally, until juice is no longer pink when centers of thickest pieces are cut. Discard any remaining mustard mixture. Serve turkey on buns with tomato and lettuce.
Serving size: 1 Sandwich
Calories: 295
Fat: 9 g
Cholesterol: 65 mg
Carbohydrate: 28 g
Protein: 28 g
Sodium: 610 mg
FIESTA ROLLS
4 Large (whole-grain) tortillas
2 Large peppers, poblano chile
2 Medium red bell peppers
4 Ounces fat-free cream cheese
1 Tablespoon cilantro
2 Teaspoons lime juice
1/8 Teaspoon red ground pepper (cayenne)
2 Garlic cloves
To roast poblano and sweet peppers, halve peppers and remove stems, membranes, and seeds. Place peppers, cut sides down, on a foil-lined baking sheet. Bake in a 425F oven for 20 to 25 minutes or until skin is bubbly and browned. Wrap the peppers in the foil; let stand for 15 to 20 minutes or until cool enough to handle. Using a paring knife, pull the skin off gently and slowly. Cut peppers into thin strips.
Meanwhile, stir together the cream cheese, cilantro, lime juice, ground red pepper, and garlic. Spread tortillas with cream cheese mixture. Lay poblano and sweet pepper strips over cream cheese mixture. Roll up tortillas. Wrap with clear plastic wrap; refrigerate up to 6 hours. Unwrap and bias-slice crosswise into 1¼-inch slices.
Serving size: ½ Large tortilla, sliced
Calories: 67
Fat: 1 g
Cholesterol: 2 mg
Carbohydrate: 11 g
Protein: 3 g
Sodium: 61 mg
MEDITERRANEAN EGGS
4 Eggs or 1 cup fat-free, cholesterol-free egg product
4 Medium green onions, chopped (¼ cup)
1 Medium tomato, chopped (¾ cup)
1 Tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves
1 Teaspoon olive oil (extra virgin)
1 Dash freshly ground pepper, or to taste
Heat oil in 8-inch nonstick skillet over medium heat. Cook onions in oil 2 minutes, stirring occasionally. Stir in tomato and basil. Cook about 1 minute, stirring occasionally, until tomato is heated through. Beat eggs thoroughly with fork or wire whisk; pour over tomato mixture. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Sprinkle with pepper.
Serving size: ½ of the egg dish
Calories: 195
Fat: 13 g
Cholesterol: 425 mg
Carbohydrate: 6 g
Protein: 14 g
Sodium: 130 mg
TIP: Instead of basil, you can use marjoram or oregano leaves.
TURKEY TEX-MEX SLOPPY JOES
1 Pound ground turkey (or ground chicken)
2 Medium onions, chopped
1 Medium green bell pepper, chopped
2 Teaspoons olive oil (extra virgin)
½ Cup whole kernel corn
2 Garlic cloves
1 Jalapeno pepper
1 Teaspoon chili powder
1 Teaspoon ground cumin
1 Teaspoon dried oregano
¾ Cup ketchup
4 Teaspoons Worcestershire sauce
6 Rolls (Multi-grain or whole wheat)
6 Dill pickles
In a very large nonstick skillet, heat oil over medium-high heat. Add onion, sweet pepper, corn, garlic, and jalapeno pepper. Cook for 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in turkey (or chicken), chili powder, cumin, and oregano. Cook for 5 to 6 minutes more or until turkey (or chicken) is no longer pink. Stir in ketchup and Worcestershire sauce; heat through. Divide mixture among rolls. If desired, top with pickle slices.
Serving size: 1 Roll
Calories: 280
Fat: 1 g
Cholesterol: 44 mg
Carbohydrate: 35 g
Protein: 23 g
Sodium: 644 mg
VEGGIE PITA PIZZA
1 Small zucchini, chopped (1 cup)
2 Tablespoons chopped onion
2 Roma tomatoes, chopped (½ cup)
2 Tablespoons sliced ripe olives
1 Pita bread (whole wheat), 6 inches in diameter
3 Tablespoons pizza sauce or pasta sauce
¼ Teaspoon salt
1/8 Teaspoon dried basil leaves
¼ Cup shredded mozzarella cheese (1 ounce)
Split pita bread around edge with knife to make 2 rounds. Spread pizza sauce on bread halves; place on small microwavable plates. Place zucchini and onion in 2-cup microwavable casserole. Microwave uncovered on High 2 minutes 30 seconds to 3 minutes or until tender. Stir in tomatoes, olives, salt and basil. Spoon vegetables onto bread halves; top with cheese. Microwave uncovered on High 45 to 60 seconds or until hot. Cut into wedges. Serve with salad, if desired. If you like, use other toppings like pineapple tidbits, Canadian-style bacon, chopped bell peppers, or pepperoni.
Serving size: 1 Pita round
Calories: 150
Fat: 5 g
Cholesterol: 10 mg
Carbohydrate: 21 g
Protein: 8 g
Sodium: 650 mg
CHINESE STIR-FRIED BOK CHOY WITH TOFU
1 Package (14 ounces) firm tofu
8 Large bok choy stalks (or Chinese (napa) cabbage, medium head, chopped)
2 Tablespoons cornstarch
3 Shallots
2 Tablespoons olive oil (extra virgin)
2 Tablespoons oyster sauce
2 Tablespoons vegetable oil
½ Teaspoon salt
Remove leaves from bok choy stems. Cut leaves into 2-inch pieces; cut stems into ¼-inch diagonal slices (do not combine leaves and stems). Cut tofu into ¼-inch slices. Coat tofu with cornstarch. Cut shallots into thin slices. Heat wok or 12-inch skillet over high heat. Add 2 tablespoons olive oil; rotate wok to coat side. Add 2 pieces tofu; cook 1 minute, turning once. Repeat with remaining tofu, removing tofu as necessary. Return tofu to wok. Add oyster sauce; toss until tofu is evenly coated. Remove tofu from wok. Heat wok over high heat. Add 2 tablespoons olive oil; rotate wok to coat side. Add shallots; stir-fry 30 seconds. Add bok choy stems and salt; stir-fry 1 minute. Add tofu and bok choy leaves; cover and cook 1 minute. Serve over hot cooked rice or noodles with crusty rolls and orange wedges. Try green tea with it.
Serving size: ¼ of dish
Calories: 335
Fat: 25 g
Cholesterol: 3 mg
Carbohydrate: 11 g
Protein: 20 g
Sodium: 690 mg
STIR-FRIED BEEF AND VEGETABLES
1 Pound beef, boneless round steak, sliced
2 Medium onions, chopped
½ Pound fresh mushrooms, sliced
2 Stalks celery, chopped
2 Small green bell peppers, chopped
1 Cup water chestnuts, canned
2 Tablespoons dry red wine
1 Tablespoon soy sauce
½ Teaspoon sugar
1½ Teaspoon ginger root (or ½ teaspoon ground ginger)
2 Tablespoons olive oil (extra virgin)
2 Tablespoons cornstarch
¼ Cup water
Prepare marinade by mixing wine, soy sauce, sugar, and ginger. Marinate meat in mixture while preparing vegetables. Heat 1 tablespoon oil in large skillet or wok. Stir-fry onions and mushrooms for three minutes over medium-high heat. Add celery and cook for one minute. Add remaining vegetables and cook for two minutes or until green pepper is tender but crisp. Transfer vegetables to warm bowl.
Add remaining tablespoon of oil to skillet. Stir-fry meat in oil for about two minutes, or until meat loses its pink color. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve over brown rice, if desired.
Serving size: 1/6 of dish
Calories: 200
Fat: 9 g
Cholesterol: 40 mg
Carbohydrate: 12 g
Protein: 17 g
Sodium: 201 mg
SPLIT PEA SOUP
2¼ Cups dried split peas, (1 pound), sorted and rinsed
8 Cups water
2 Medium celery stalks, finely chopped (1 cup)
1 Large onion, chopped (1 cup)
3 Medium carrots, cut into ¼-inch slices (1½ cups)
¼ Teaspoon black pepper
1 Ham bone (or 2 pounds shanks, or 2 pounds smoked pork hocks)
Heat peas and water to boiling in 4-quart Dutch oven. Boil uncovered 2 minutes; remove from heat. Cover and let stand 1 hour. Stir in onion, celery and pepper. Add ham bone. Heat to boiling; reduce heat. Cover and simmer about 1 hour 30 minutes or until peas are tender. Remove ham bone; remove ham from bone. Trim excess fat from ham; cut ham into ½-inch pieces. Stir ham and carrots into soup. Heat to boiling; reduce heat. Cover and simmer about 30 minutes or until carrots are tender and soup is desired consistency. Serve with warm crusty bread and salad, if desired.
Serving size: 1 ½ Cups
Calories: 170
Fat: 2 g
Cholesterol: 15 mg
Carbohydrate: 33 g
Protein: 17 g
Sodium: 30 mg
BEEF WITH APPLE COUSCOUS
1 Pound beef, top sirloin steak
1 Teaspoon olive oil (extra virgin)
2 Medium red bell peppers, chopped
1 Medium onion, chopped
1 Dash of salt and black pepper each, or to taste
1 Tablespoon curry powder
1 Cup water
¾ Cup apple juice
2 Teaspoons beef bouillon
1 Cup couscous
1 Medium tart apple, sliced
1/3 Cup peanuts
Trim fat from steak. Lightly sprinkle steak with salt and black pepper. Place steak on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. Allow 14 to 18 minutes for medium-rare doneness (145F) or 18 to 22 minutes for medium doneness (160F). Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add sweet peppers and onion; cook for 5 minutes. Add curry powder. Cook and stir for 1 minute. Add the water, apple juice, and bouillon granules. Bring to boiling. Stir in couscous and apple; remove from heat. Cover and let stand about 5 minutes or until liquid is absorbed. To serve, fluff couscous mixture with a fork. Thinly slice steak across the grain. Serve steak slices over couscous mixture. Sprinkle with peanuts. Serve with Mideastern flatbread, if desired.
Serving size: 1/6 of dish
Calories: 314
Fat: 8 g
Cholesterol: 46 mg
Carbohydrate: 37g
Protein: 23 g
Sodium: 475 mg
SEAFOOD CAESAR SALAD
1 Package (8 ounces) frozen flake-style crabmeat, thawed
1 Bag (7 ½ ounces) Caesar salad kit
4 Medium green onions, sliced (¼ cup)
1 Ripe avocado, pitted, peeled and cubed
Among 4 plates, divide lettuce from salad kit. Mix crabmeat, onions, avocado and salad dressing from salad kit. Spoon over lettuce. Sprinkle with Parmesan cheese and croutons from salad kit. Ready!
Serving size: ¼ of salad
Calories: 220
Fat: 15 g
Cholesterol: 20 mg
Carbohydrate: 11 g
Protein: 11 g
Sodium: 700 mg
TIP: Substitute crabmeat with 8 ounces of cooked medium shrimp.
QUICK AND EASY BEEF CASSEROLE
1 Cup rice (brown)
1½ Cups water
½ Pound lean ground beef
1 Cup onion, chopped
1 Cup celery, chopped
1 Cup green bell pepper, chopped
3½ Cups tomatoes, diced
¼ Teaspoon salt
½ Teaspoon black pepper
¼ Teaspoon paprika
2 Small carrots, chopped
1 Cup frozen peas
In skillet, brown ground beef and drain off fat. Add rest of ingredients. Mix well. Cover and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot with salad, if desired.
Serving size: 1/8 of dish
Calories: 201
Fat: 5 g
Cholesterol: 16 mg
Carbohydrate: 31 g
Protein: 9 g
Sodium: 164 mg
ITALIAN-STYLE PASTA SALAD
1 Cup sliced fresh mushrooms
5 Roma tomatoes, coarsely chopped (1½ cups)
1 Large peeled or unpeeled cucumber, coarsely chopped (1½ cups)
1 Medium red onion, chopped (½ cup)
1 Can (2 ¼ ounces) sliced ripe olives, drained
1 Package (16 ounces) wagon wheel pasta or rotini pasta
1 Can (8 ounces) tomato sauce
1 Cup reduced-fat Italian dressing
1 Tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves
1 Tablespoon chopped fresh oregano leaves or 1 teaspoon dried oregano leaves
Cook and drain pasta as directed on package. Rinse with cold water; drain. Mix tomato sauce, dressing, basil and oregano in large bowl. Add remaining ingredients; toss. Cover and refrigerate at least 2 hours.
Serving size: 1 Cup (about 1/12 of salad)
Calories: 190
Fat: 4 g
Cholesterol: 0 mg
Carbohydrate: 35 g
Protein: 6 g
Sodium: 300 mg
TIP: This can easily become a main dish. Just stir in leftover cooked meat (any kind), or a can of drained, rinsed beans (any kind).
SCANDINAVIAN COLD RASPBERRY SOUP
4 Cups raspberries
½ Cup sugar
¼ Cup dry red wine or cranberry juice cocktail
1 Cup sour cream (low-fat)
Place raspberries, sugar and wine (or cranberry juice cocktail) in blender. Cover and blend on high speed until smooth. Pour raspberry mixture into bowl; stir in sour cream. Cover and refrigerate 1 to 2 hours or until cold. Serve topped with dollops of additional sour cream and raspberries, if desired.
Serving size: 1 Bowl (about 1/6 of soup)
Calories: 160
Fat: 8 g
Cholesterol: 25 mg
Carbohydrate: 28 g
Protein: 2 g
Sodium: 15 mg
CAESAR TORTELLINI SALAD
1 Bag complete Caesar salad mix (7½ ounces)
1 Medium tomato, chopped (¾ cup)
1 Package (9 ounces) refrigerated cheese-filled tortellini (or any other variety of tortellini)
¼ Cup bacon flavor bits or chips
¼ Teaspoon freshly ground pepper
Cook and drain tortellini as directed on package. Rinse with cold water; drain. Toss tortellini, salad mix ingredients, tomato, bacon bits and pepper. Serve immediately.
Serving size: 1 Salad plate (about ¼ of salad)
Calories: 245
Fat: 15 g
Cholesterol: 75 mg
Carbohydrate: 18 g
Protein: 11 g
Sodium: 270 mg
TIP: For a heartier meal, cut grilled chicken or beef into strips and add to salad
STIR-FRY SOUTHERN STYLE
1 Cup cold cooked rice (white or brown)
1 Cup frozen whole kernel corn
1 Tablespoon olive oil (extra virgin)
1½ Teaspoons chopped fresh thyme leaves or ½ teaspoon dried thyme leaves
½ Teaspoon garlic salt
1/8 Teaspoon ground red pepper (cayenne)
1 Can (15 to 16 ounces) black-eyed peas, rinsed and drained
2 Cups lightly packed spinach leaves
Heat wok or 12-inch skillet over medium-high heat. Add oil; rotate wok to coat side. Add all ingredients, except spinach to skillet; stir-fry 3 to 4 minutes or until heated through. Add spinach; stir-fry 1 to 2 minutes or until spinach begins to wilt. Serve with biscuits and fresh fruit, if desired.
Serving size: ¼ of stir-fry
Calories: 205
Fat: 3 g
Cholesterol: 0 mg
Carbohydrate: 42 g
Protein: 11 g
Sodium: 350 mg
TIP: If you like, you can add any kind of meat to the stir-fry. Add hot sauce, if you like it hot and spicy.
QUICK AND SPICY SHRIMP SALAD
1 Pound shrimp, peeled and cooked
6 Leaves red leaf lettuce
3 Tablespoons chopped fresh cilantro
1 Red bell pepper, chopped
1 Jalapeno pepper, chopped
4 Green onions, chopped
2 Garlic cloves, minced
3 Tablespoons olive oil (extra virgin)
¼ Cup lime juice
Place shrimp in a glass bowl or zip-top bag. Combine all the other ingredients except the lettuce in a small bowl; pour over the shrimp. Toss well to cover all surfaces of the shrimp. Refrigerate at least 1 hour to marinate, turning every 30 minutes. Lift the shrimp, with onion and pepper bits, from the marinade with a slotted spoon. Discard the marinade. Serve the shrimp on lettuce leaves.
Serving size: 1/6 of salad
Calories: 122
Fat: 5 g
Cholesterol: 114 mg
Carbohydrate: 4 g
Protein: 16 g
Sodium: 125 mg
CAJUN CHICKEN
4 Boneless skinless chicken breast halves (1¼ pounds)
2 Teaspoons Cajun seasoning
½ Cup water
2 Tablespoons butter or margerine
½ Cup Original Bisquick mix or Reduced Fat Bisquick mix
1½ Cups Corn Flakes cereal
Flatten each chicken breast half to ¼-inch thickness between sheets of waxed paper or plastic wrap. Crush cereal. Mix cereal, Bisquick and Cajun seasoning, Dip chicken into water, then coat with cereal mixture. Melt butter in 12-inch nonstick skillet over medium heat. Cook chicken in butter 8 to 10 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut. Serve with vegetables, or with beans and rice, or as a sandwich on a roll with lettuce and tomato.
Serving size: 1 Chicken breast
Calories: 300
Fat: 12 g
Cholesterol: 75 mg
Carbohydrate: 20 g
Protein: 29 g
Sodium: 540 mg
CHICKEN AND BLACK BEAN SALAD, CARIBBEAN-STYLE
Salad:
2 Cups cut-up cooked chicken
¼ Cup chopped fresh cilantro
1 Large tomato, chopped (1 cup)
1 Medium avocado, peeled and chopped
1 Small yellow summer squash, chopped
1 Can (15 oz) black beans, drained, rinsed
8 Lettuce Leaves
Spicy Lime Dressing:
¼ Cup lime juice
2 Tablespoons olive or vegetable oil
1 Tablespoon honey
½ Teaspoon chili powder
¼ Teaspoon ground cumin
¼ Teaspoon salt
3 Drops red pepper sauce
In tightly covered container, shake all dressing ingredients until well blended. In large bowl, toss all salad ingredients except lettuce. Pour dressing over salad; toss. Serve on lettuce leaves.
Serving size: ¼ of salad
Calories: 370
Fat: 19 g
Cholesterol: 60 mg
Carbohydrate: 31 g
Protein: 27 g
Sodium: 500 mg
WHOLE WHEAT SPAGHETTI MARINARA WITH SPINACH
Marinara Sauce:
1 (28-ounce) Can diced or crushed tomatoes
¼ Cup tomato paste
¼ Cup vegetable broth
1 Onion, chopped
2 Garlic cloves, minced
½ Teaspoon dried oregano
1 Dash salt and pepper each, or to taste
1 Pound whole wheat spaghetti
2 Cups tightly packed stemmed small spinach leaves (about 4 ounces)
¼ Cup grated nonfat Parmesan cheese
Make marinara sauce: In a large skillet, bring vegetable broth to a boil over moderately high heat. Add onion and garlic and simmer until onion is softened, about 5 minutes. Add tomatoes, tomato paste, and oregano. Stir to blend. Bring to a boil, then reduce heat and simmer gently, stirring occasionally, until mixture is thick and tasty, about 10 minutes. Season to taste with salt and pepper.
Bring a large pot of salted water to a boil over high heat. Add spaghetti and cook according to package directions until al dente. While pasta is cooking, add spinach leaves to marinara sauce and simmer, stirring, until they wilt, about 1 minute. Keep sauce warm over lowest heat. Drain spaghetti, then transfer to a large warm bowl. Add sauce and toss well. Serve on four plates, topping each portion with 1 tablespoon of cheese. Serve with salad, if desired.
Serving size: 2 Cups pasta, 1 cup sauce
Calories: 465
Fat: 3.7 g
Cholesterol: 3.9 g
Carbohydrate: 95.9 mg
Protein: 21.3 g
Sodium: 702.9 mg
TIP:
This recipe is for basic marinara sauce. You can add sliced mushrooms, bell peppers, frozen artichoke hearts, broccoli or cauliflower florets, or sliced zucchini.
PORK AND MANGO SALAD
8 Ounces pork tenderloin, cut into ¼-inch pieces
3 Tablespoons mango chutney
2 Tablespoons white wine vinegar
1 Tablespoon Dijon-style mustard
1 Garlic clove
1/8 Teaspoon pepper
1 Tablespoon olive oil (extra virgin)
1 Tablespoon water
6 Cups lettuce, mixed greens
4 Ounces water chestnuts, canned
1 Medium mango or nectarine, sliced
2 Tablespoons fresh chopped chives (or 2 teaspoons dried chives)
Vinaigrette:
In a blender or food processor bowl combine chutney, vinegar, mustard, garlic, and pepper. Cover and blend or process until smooth. In a small bowl combine olive oil and water. With blender or food processor running, add oil mixture in a thin steady stream to chutney mixture; blend or process for 15 seconds more
.Salad:
Trim any fat from the pork; cut into ¼-inch slices. Spray a large skillet with nonstick coating. Preheat the skillet over medium-high heat. Cook pork in hot skillet for 3 to 4 minutes or until pork is no longer pink, turning once. Remove pork from skillet; keep warm. In a large bowl toss together the salad greens and water chestnuts. Pour about half of the vinaigrette over the greens mixture. Toss to coat.
To serve, divide greens mixture among 4 salad plates. Arrange some of the mango or nectarine slices and pork on the greens mixture. Drizzle each serving with about 1 tablespoon of the remaining vinaigrette. Sprinkle with the chives.
Serving size: ¼ of salad
Calories: 192
Fat: 6 g
Cholesterol: 40 mg
Carbohydrate: 21 g
Protein: 14 g
Sodium: 137 mg
FALAFEL
1 Cup dried white fava or garbanzo beans
1 Egg
2 Cups water
1 Small red onion, finely chopped
3 Tablespoons chopped fresh parsley
2 Tablespoons all-purpose flour
2 Teaspoons finely chopped garlic cloves
1 Teaspoon salt
1 Teaspoon ground coriander
¾ Teaspoon ground cumin
¼ Teaspoon baking powder
1/8 Teaspoon ground red pepper (cayenne)
Vegetable oil for frying
Heat 2 cups water and the beans to boiling in 2-quart saucepan. Boil 2 minutes; remove from heat. Cover and let stand 1 hour. Add enough water to cover beans if necessary. Heat to boiling; reduce heat. Cover and simmer 1 to 1½ hours or until tender. Drain, reserving liquid. Mash beans with fork; add 2 to 3 tablespoons reserved liquid if necessary. (Do not puree beans in blender or food processor). Stir in remaining ingredients except oil. (Mixture should be thick). Cover and let stand 1 hour. Pinch off 1-inch pieces; shape into rounds and flatten. Let stand 30 minutes. Heat oil (2 inches) in 3-quart saucepan to 375F. Fry 4 to 5 rounds at a time in oil 2 to 3 minutes, turning once, until golden brown. Remove with slotted spoon; drain on paper towels. Serve by themselves or on lettuce in (whole-wheat) pita pockets.
Serving size: ¼ of dish
Calories: 105
Fat: 5 g
Cholesterol: 55 mg
Carbohydrate: 13 g
Protein: 5 g
Sodium: 660 mg
TIP: If you don’t have the time, you can use 2 15- to 16-ounce cans of garbanzo beans, drained and liquid reserved.
SHRIMP SALAD
Attention:
The dressing can be chilled for up to 24 hours; and chill the shrimp (after preparation) for 4 to 24 hours.
1 Bag shrimp (12 ounces), peeled
8 Ounces asparagus, cut into pieces
6 Cups lettuce or mixed greens
2 Medium pears, cut into pieces
1 Garlic clove, minced
2 Teaspoons Dijon-style mustard
1 Tablespoon fresh basil (or 1 teaspoon dried basil)
2 Tablespoons olive oil (extra virgin)
¼ Cup balsamic vinegar
2 Tablespoons sun-dried tomatoes
4 Cups water
1/8 Teaspoon black pepper
¼ Teaspoon sugar
2 Garlic cloves, minced (for dressing)
In a small bowl pour boiling water over tomato pieces to cover; let stand for 2minutes. Drain. For dressing, in a screw-top jar combine tomato pieces, vinegar, olive oil, basil, mustard, the 2 garlic cloves, sugar, and pepper. Cover and shake well. If desired, cover and chill for up to 24 hours.
Thaw shrimp, if frozen. In a large saucepan bring the water and the 1 garlic clove to boil; add asparagus. Return to boiling. Simmer, uncovered, for 4 minutes. Add shrimp. Return to boiling. Simmer, uncovered, for 1 to 3 minutes more until shrimp are opaque. Drain, discarding garlic. Rinse under cold running water; drain well. Cover and chill for 4 to 24 hours.
To serve, divide greens and pears among 4 salad plates. Top each with some of the shrimp and asparagus. Shake dressing; drizzle each serving with about 2 tablespoons of the dressing.
Serving size: ¼ of the salad
Calories: 221
Fat: 8 g
Carbohydrate: 21 g
Cholesterol: 131 mg
Protein: 17 g
Sodium: 260 mg
ITALIAN SHEPHERD'S PIE
8 Ounces lean ground beef
4 Ounces sweet Italian sausage, cut into pieces
½ Cup onion, chopped
2 Cups zucchini, chopped (or 2 cups yellow squash, chopped)
1 Can (14½ ounces diced tomatoes)
3 Ounces tomato paste
2 Cups mashed potatoes, refrigerated
¾ Cup Italian blend shredded cheese
¼ Teaspoon black pepper
1 Dash ground paprika, or to taste
Preheat oven to 375F. Stir ½ cup of the cheese into the potatoes; set mixture aside. In a large skillet, cook ground beef, sausage, and onion until meat is brown and onion is tender. Drain off fat. Stir zucchini or yellow summer squash, un-drained tomatoes, tomato paste, and pepper into meat mixture in skillet. Bring to boiling. Divide meat mixture evenly among six 10-ounce casserole dishes. Spoon mashed potato mixture into mounds on top of hot meat mixture in casseroles. Sprinkle with remaining ¼ cup cheese. If desired, sprinkle with paprika. Cover with plastic wrap; chill for at least 4 hours or up to 48 hours. To serve, preheat oven to 375F. Remove plastic wrap; place casseroles in a 15x10x1-inch baking pan. Cover with foil. Bake for 35 minutes. Remove foil. Bake, uncovered, for 5 minutes more. Let stand for 5 minutes before serving.
TIP: If you don’t have 6 individual 10-ounce casserole dishes handy, use one large casserole dish instead.
Serving size: 1 small casserole dish (about 1/6 of pie)
Calories: 246
Fat: 11 g
Cholesterol: 47 mg
Carbohydrate: 19 g
Protein: 16 g
Sodium: 338 mg
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