Herbed
Yogurt Cheese
Makes
2 cups
Ingredients
2
cups yogurt cheese made from nonfat yogurt
2
scallions, trimmed and minced
2
Tbsp. chopped fresh parsley plus leaves for garnish
1
Tbsp. chopped fresh basil or 1/2 tsp. dried
1
clove garlic, minced
1/2
tsp. salt
1/4
tsp. freshly ground black pepper
Instructions
In
a medium-sized bowl, blend together yogurt cheese, scallions, parsley, basil,
garlic, salt and
pepper
with a wooden spoon. (The cheese may be prepared ahead and stored, covered, in
the
refrigerator
for up to 2 days).
To
serve, spread the cheese on crostini and garnish with parsley leaves.
Nutritional
Information:
24
calories
0
g fat mono
1
mg cholesterol
3
g carbohydrate
3
g protein
66
mg sodium Marinated Yogurt Cheese
Makes
4 small cheeses
Ingredients
yogurt
cheese from 32 oz. low-fat yogurt
3
Tbsp. olive oil, preferably extra-virgin
3
Tbsp. minced fresh parsley
1
Tbsp. minced fresh dill
2
cloves garlic, finely minced
1/2
tsp. dried thyme
1/2
tsp. dried rosemary
1/2
tsp. dried basil
Instructions
Divide
yogurt cheese into 4 rounds, shaping patties with your hands.
Place
in a wide, shallow bowl. Combine remaining ingredients and pour over cheese.
Let stand at
room
temperature for 1/2 hour; cover and refrigerate overnight. Remove from
refrigerator 1/2
hour
before serving. Serve with crusty French bread or crackers.
Nutritional
Information:
42
calories
2
g fat mono
4
mg cholesterol
3
g carbohydrate
3
g protein
27
mg sodium Mediterranean Grilled Vegetable Soup
Makes
about 5 cups, serves 6
Ingredients
2
red bell peppers, cored, seeded and quartered lengthwise
1
yellow bell pepper, cored, seeded and quartered lengthwise 2 small
zucchini
(1/2 lb. total), trimmed and quartered lengthwise
1
red onion, peeled and cut into 1/2-inch-thick slices
1
tsp. olive oil
3
large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1
clove garlic, peeled
1/2
tsp. dried oregano
1/4
cup shredded basil leaves
1
Tbsp. red-wine vinegar
salt
& freshly ground black pepper to taste.
Instructions
Prepare
a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward
the flame, until
the
skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15
minutes.
Meanwhile,
brush zucchini and onion slices with oil and grill or broil
until
well browned and tender, about 5 minutes. Chop coarsely and set aside.
Peel
the peppers. Coarsely chop the yellow pepper and set aside with
the
reserved zucchini and onions. Place the red peppers in a food processor or
blender, along
with
tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir
in 1 cup water,
basil,
vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover
and
refrigerate
until cool, about 30 minutes. (The soup
can
be stored, covered, in the refrigerator for up to 2 days.)
Nutritional
Information:
56
calories
1
g fat mono
0
mg cholesterol
11
g carbohydrate
2
g protein
12
mg sodium Roasted Tomato Soup
Makes
about 5 cups, serves 6
Ingredients
8-10
ripe tomatoes (3 lbs.), cored, halved and seeded
1
1/2 tsp. olive oil
2
red onions, chopped
1
clove garlic, minced
3
cups defatted reduced-sodium chicken stock
3
Tbsp. chopped fresh basil
salt
& freshly ground black pepper to taste
Instructions
Preheat
broiler. Spray a baking sheet with nonstick cooking spray. Place tomatoes on
the baking
sheet,
cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to
cool. Slip off
skins
and chop coarsely.
Meanwhile,
in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté
for
5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes
longer. Stir in
tomatoes
and cook, stirring, for 1 minute. Transfer the mixture to a food processor or
blender and
process
until smooth; return to the saucepan. Stir in
chicken
stock and bring to a boil. Reduce heat to low and simmer for 5
minutes.
Remove from heat and stir in basil. Season with salt and pepper. Cover and
refrigerate
until
chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator
for up to 2
days.)
Nutritional
Information:
90
calories
2
g fat mono
0
mg cholesterol
16
g carbohydrate
4
g protein
216
mg sodium Baked Halibut with Salsa Verde
Makes
4 servings
Ingredients
1
1/2 pounds halibut steak
1
teaspoon olive oil, preferably extra-virgin
Salt
& freshly ground black pepper to taste
Salsa
verde
1
1/2 tablespoons olive oil, preferably extra-virgin
2
tablespoons very finely chopped fresh parsley, preferably Italian flat-leaf
1
tablespoon minced shallots
1
1/2 teaspoons capers, rinsed and chopped
1
small clove garlic, minced
1
teaspoon fresh lemon juice
1/2
teaspoon anchovy paste
Instructions
To
bake halibut:
1.
Preheat oven to 300°F.
2.
Set halibut on a large sheet of aluminum foil, drizzle with oil and
season
with salt and pepper. Bring together sides and ends of foil and
seal
into a tent, leaving an air space on top. Transfer tent to a large baking dish
or baking sheet.
Bake
until the interior of the fish is opaque, 15 to
20
minutes.
To
make salsa verde:
1.
Combine oil, parsley, shallots, capers, garlic, lemon juice and
anchovy
paste in a small bowl. Season with salt and pepper.
2.
Divide baked halibut into 4 medallions. Spoon a little salsa verde
on
top of each portion and serve.
Nutritional
Information:
200
calories
9
total fat (1 g sat)
41
mg cholesterol
1
g carbohydrate
27
g protein
0
g fiber
155
mg sodium Cumin-Crusted Sea Bass
4
servings
Ingredients
1
Tbsp. cumin seeds
1/2
tsp. kosher salt
1/4
tsp. freshly ground black pepper
1
lb. sea bass fillets, skinned and cut into 4 pieces
1/2
Tbsp. olive oil
1-1/2
Tbsp. chopped fresh parsley
Lemon
or lime wedges
Instructions
1.
Preheat oven to 375 degrees F.
2.
In a dry skillet, toast cumin seeds over medium heat, stirring, until fragrant,
2 to 4 minutes.
Transfer
to a bowl to cool.
3.
With a spice grinder or mortar and pestle, grind cumin seeds, salt and pepper
into a fine
powder.
Rub spice mixture on both sides of bass.
4.
In a large ovenproof skillet, heat oil over medium-high heat. Add bass and
cook
until browned, 2 to 3 minutes per side.
5.
Transfer skillet to oven and bake until fish is opaque in the center, 3 to 7
minutes. Sprinkle
with
parsley and serve immediately, with lemon or lime
wedges.
Nutritional
Information:
130
calories
4
total fat (1 g sat)
47
mg cholesterol
1
g carbohydrate
21
g protein
0
g fiber
345
mg sodium Fillet of Sole with Spinach & Tomatoes
4
servings
Ingredients
12
cups spinach (1 1/4 lbs.), trimmed and washed thoroughly
2
cloves garlic, minced
salt
& freshly ground black pepper to taste
1
lb. sole fillets
4
small plum tomatoes, sliced
Instructions
Preheat
oven to 400 degrees F. Prepare 4 pieces of parchment paper or aluminum foil for
papillotes.
Put spinach, with water still clinging to its leaves, into a large pot. Cover;
steam the
spinach
over medium-high heat, stirring occasionally, until just wilted, about 5
minutes. Drain;
when
cool enough to handle, press out excess liquid.
Chop
and place in a small bowl. Stir in garlic. Season with salt and pepper.
Place
one quarter of the spinach mixture in the center of one half of
each
opened paper heart. Lay a sole fillet over the spinach and arrange tomato
slices over the
sole.
Season with salt and pepper. Seal the packages and place them on a baking
sheet. Bake for
10
to 12 minutes, or until the packages are puffed. (You may want to open one
package to check
that
the fish is opaque.) Transfer the packages to
individual
plates; let each diner open his or her own package.
Nutritional
Information:
156
calories
2
g fat mono
55
mg cholesterol
9
g carbohydrate
27
g protein
231
mg sodium Mediterranean Roasted Fish
4
servings
Ingredients
2
tsp. olive oil
1
large onion, thinly sliced
3
Tbsp. dry white or red wine
2
cloves garlic, finely chopped
1
14-oz. can whole tomatoes, drained and coarsely chopped
8
imported black olives, such as Kalamata, pitted and coarsely chopped
1/4
tsp. dried oregano
1/4
tsp. grated orange zest
salt
& freshly ground black pepper to taste
1
lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut,
mahi-mahi
or monkfish, trimmed of any membrane, cut into 4 portions
Instructions
Preheat
oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high
heat. Add
onions
and sauté until lightly browned, about 5 minutes. Add wine and garlic; simmer
for 30
seconds.
Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.
Arrange
fish in a single layer in a shallow baking dish and season with salt and pepper.
Spoon
the
tomato mixture over the fish. Bake for about 15 minutes, or until the fish
fillets are opaque in
the
center.
Nutritional
Information:
166
calories
9
g fat mono
47
mg cholesterol
21
g protein
116
mg sodium Mustard-Crusted Salmon
4
servings
Prep
time: 20 minutes
Ingredients
1-1/4
pounds center-cut salmon fillets, cut into 4 portions
Salt
& freshly ground black pepper to taste
1/4
cup reduced-fat sour cream
2
tablespoons coarse-grained mustard
2
teaspoons fresh lemon juice
4
lemon wedges
Instructions
1.
Preheat broiler. Line a metal pan with foil, then lightly oil or coat it with
nonstick spray.
2.
Place salmon pieces, skin-side down, in prepared pan. Season with
salt
and pepper. In a small bowl, combine sour cream, mustard and
lemon
juice. Spread evenly over salmon.
3.
Broil salmon, 5 inches from heat source, for 10 to 12 minutes, or
until
opaque in the center. Serve with lemon wedges.
Nutritional
Information:
255
calories
10
total fat (3 g sat)
83
mg cholesterol
1
g carbohydrate
29
g protein
90
mg sodium Pan-Grilled Salmon Fillets with Tomato &
Tarragon
4
servings
Ingredients
1-1
1/4 pounds salmon fillet, skin on (scaling is not necessary), pin
bones
removed, cut into 4 pieces
Salt
& freshly ground black pepper to
taste
1/2
cup dry white wine
1/3
cup very finely chopped fresh chives
3
sprigs fresh tarragon
1
teaspoon butter
2
ripe plum tomatoes, seeded and finely chopped
Fresh
chives for garnish
Instructions
1.
Preheat a 12-inch ovenproof skillet (cast iron is fine) for 3 or 4
minutes
over medium-high heat. Preheat the broiler, positioning the top rack about 4
inches from
the
heat.
2.
Place salmon fillets in the skillet, skin-side down, leaving the heat on
medium-high. Sprinkle
with
pepper and cook, undisturbed, for about 6 minutes, or until the salmon flesh
turns opaque
about
halfway up the fish.
3.
Transfer the skillet to the broiler and leave it there for 2 or 3
minutes,
just until the salmon browns on top. The salmon should still be moist in the
middle.
4.
Meanwhile, in a small saucepan, heat wine over medium heat. Let it simmer for
about 1
minute.
Add chives, tarragon and butter and stir. When the butter has melted, add
tomatoes and
cook
another 30 seconds. Adjust seasonings with salt and pepper. Remove and discard
the
tarragon.
Spoon the sauce over the salmon. Garnish with chives.
Nutritional
Information:
185
calories
8
total fat (2 g sat)
65
mg cholesterol
3
g carbohydrate
23
g protein
1
g fiber
65
mg sodium Ratatouille of Roasted Vegetables
6
servings, 5 cups
Ingredients
1
large head garlic
12
ripe plum tomatoes, cored, halved and seeded
1
eggplant (1-1 1/4 lbs.), cut lengthwise into 1/2-inch-thick slices
2
small zucchini, cut in half lengthwise
2
small summer squash, cut in half lengthwise
1
Spanish onion, cut into 1/2-inch-thick slices
1
large red bell pepper, cut in half lengthwise and seeded
1
large yellow bell pepper, cut in half lengthwise and seeded
1/4
cup chopped fresh basil
2
Tbsp. olive oil, preferably extra-virgin
1
Tbsp. chopped fresh thyme
1
tsp. dried oregano
2
bay leaves
1/2
tsp. salt
1/4
tsp. freshly ground black pepper
Instructions
Set
oven racks at the two lowest levels; preheat to 450 degrees F.
Peel
away as much of the papery skin from the garlic as possible and
wrap
the head loosely in aluminum foil. Bake for 30 minutes, or until
the
garlic is very soft. Let cool slightly.
Meanwhile,
lightly coat 2 baking sheets with vegetable oil or spray
with
nonstick cooking spray. Arrange tomatoes, eggplant slices,
zucchini,
squash, onions, red bell peppers and yellow bell peppers on
the
prepared baking sheets. Roast for 20 minutes, turning once, until
just
tender and browned. Let cool slightly. Reduce oven temperature to
350
degrees F.
Separate
garlic cloves and squeeze the soft pulp into a large heavy
saucepan
or Dutch oven. Slip skins from the tomatoes and peppers.
Slice
all the vegetables into pieces and add to the garlic. Stir in
basil,
olive oil, thyme, oregano, bay leaves, salt and pepper. Cover
and
bake, stirring occasionally, for 30 minutes, or until heated
through
and thickened. Remove bay leaves. Taste and adjust seasonings,
and
serve hot or at room temperature.
Nutritional
Information:
113
calories
5
g fat mono
0
mg cholesterol
16
g carbohydrate
3
g protein
208
mg sodium Scampi with Broccoli
4
servings
Prep
time: 15 minutes
Start
to finish: 15minutes
Ingredients
1
Tbsp. olive oil
1
Tbsp. minced garlic
1/2
tsp. crushed red pepper
1
lb. large shrimp, peeled and deveined
Salt
to taste
4
cups fresh broccoli florets
2/3
cup water
2/3
cup bottled clam juice
1/2
tsp. cornstarch
2
Tbsp. chopped fresh basil
Lemon
juice to taste
Freshly
ground black pepper to taste
Lemon
wedges
Instructions
1.
In a large nonstick skillet, heat 1/2 Tbsp. oil over medium-high
heat.
Add 1/2 Tbsp. garlic and crushed red pepper; cook, stirring,
until
fragrant, about 1 minute. Add shrimp and season with salt. Sauté
until
shrimp are pink, about 3 minutes. Transfer to a bowl; set aside.
2.
Add remaining 1/2 Tbsp. oil to skillet. Add broccoli and season
with
salt. Sauté until bright green, about 1 minute. Add water, cover
and
cook until broccoli is just tender and water has evaporated, 3 to
5
minutes. Transfer broccoli to bowl with shrimp.
3.
In a small bowl, combine clam juice, remaining 1/2 Tbsp. garlic and cornstarch;
stir
until
smooth. Add to skillet and cook, stirring, over medium-high
heat,
until thickened, 3 to 4 minutes. Stir in basil and season with
lemon
juice and pepper. Add reserved shrimp and broccoli and heat
through.
Serve immediately, with lemon wedges.
Nutritional
Information:
185
calories
6
total fat (1 g sat)
175
mg cholesterol
7
g carbohydrate
26
g protein
3
g fiber
285
mg sodium Spicy Halibut with Tomatoes & Olives
4
servings
Prep
time: 15 minutes
Start
to finish: 15minutes
Ingredients
1
1/4 lb. halibut or cod fillet, cut into 4 portions
1
tsp. ground cumin
Salt
& freshly ground black pepper to taste
1
10-oz. can diced tomatoes with green chilies
1/4
cup sliced green olives with pimientos
2
Tbsp. chopped fresh cilantro
1
tsp. olive oil
Instructions
1.
Preheat oven to 450°F. Lightly oil a baking sheet or coat it with
nonstick
spray. Arrange fish, skin-side down, on baking sheet. Season
with
1/2 tsp. cumin, salt and pepper. 2. In a small bowl, combine
tomatoes,
olives, cilantro, oil and remaining 1/2 tsp. cumin. Spoon
over
fish. 3. Bake fish for 12 to 15 minutes, or until flaky and
opaque
in the center. Serve immediately.
Make
it a meal
Serve
with mashed potatoes and peas or black beans and rice.
Nutritional
Information:
185
calories
6
total fat (1 g sat)
45
mg cholesterol
3
g carbohydrate
30
g protein
1
g fiber
540
mg sodium Swordfish Kebabs
4
servings
Ingredients
2
Tbsp. lemon juice
1
Tbsp. olive oil
1
Tbsp. chopped fresh rosemary or 1 tsp. dried
1/2
tsp. salt
1/4
tsp. freshly ground black pepper
1
lb. swordfish steaks, cut into 1 1/4-inch cubes
1
small zucchini or summer squash, sliced into 1/4-inch-thick ovals
Instructions
Prepare
a grill. If using wooden skewers, soak eight 10-inch skewers
in
water for 20 minutes. In a shallow dish, stir together lemon juice,
olive
oil, rosemary, salt and pepper. Add swordfish and stir to coat
well.
Cover with plastic wrap and marinate in the refrigerator for 15
minutes.
Thread skewers alternately with pieces of swordfish and
zucchini
or summer squash. Grill the kebabs on a lightly oiled grill
rack
until the fish is opaque in the center, about 5 minutes per side.
Nutritional
Information:
177
calories
8
g fat mono
44
mg cholesterol
2
g carbohydrate
23
g protein
370
mg sodium Tuna & Artichoke Salad
5
servings
Ingredients
1
12-ounce can (or two 6-ounce cans) solid white tuna in water,
drained
and flaked
1
16-ounce can artichoke hearts, drained and chopped
1/4
cup chopped black olives, preferably imported Kalamata
1/3
cup reduced-fat mayonnaise
2
teaspoons fresh lemon juice
1
1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried
Instructions
Combine
tuna, artichoke hearts, olives, mayonnaise, lemon juice and
oregano
in a bowl.
Nutritional
Information:
190
calories
7
g fat mono
29
mg cholesterol
11
g carbohydrate
21
g protein
558
mg sodium Tuna & Tomatoes Provençale
6
servings
Ingredients
2
cloves garlic, crushed and peeled
1/2
teaspoon salt, preferably kosher
2
tablespoons olive oil, preferably extra-virgin
2
tablespoons balsamic or red-wine vinegar
2
tablespoons lemon juice
1/2
teaspoon freshly ground black pepper
2
6-ounce cans solid white tuna in water, drained and flaked
1/2
cup diced roasted red peppers
1/4
cup chopped pitted black olives
1/4
cup chopped fresh basil
1/4
cup chopped fresh chives or scallion greens
2
tablespoons drained capers
4
large vine-ripened tomatoes
Several
fresh basil leaves for garnish
Instructions
1.
Mash garlic and salt into a paste; transfer to a large bowl. Add
oil,
vinegar, lemon juice and black pepper. Whisk until well blended.
2.
Add tuna, red peppers, olives, chopped basil, chives or scallions
and
capers. Toss gently to combine.
3.
Slice tomatoes 1/2 inch thick and arrange on a serving platter.
Sprinkle
tuna mixture evenly over tomatoes. Let stand 20 minutes to
let
flavors meld. Garnish with whole basil leaves just before serving.
NUTRITION
BONUS: If you are counting grams of fat, check the tuna
label.
Albacore tuna can contain anywhere from 1 to 7 grams in 2
ounces,
depending on the catch.
Nutritional
Information:
120
calories
2
total fat (1 g sat)
28
mg cholesterol
6
g carbohydrate
19
g protein
1
g fiber
620
mg sodium Warm Salad of Thyme-Crusted Tuna & Arugula
4
servings
Ingredients
2
Tbsp. extra-virgin olive oil
2
Tbsp. balsamic vinegar
1
large shallot, finely chopped
1
clove garlic, minced
Salt
& freshly ground black pepper to taste
1
tsp. extra-virgin olive oil
1
lb. tuna steaks, 1 inch thick, cut into 4 portions
3
Tbsp. fresh thyme leaves
6
cups arugula, stems removed
2
ripe plum tomatoes, halved lengthwise, seeded and cut lengthwise
into
thin strips
1/2
cup fresh basil leaves, slivered
1
Tbsp. fresh mint leaves, slivered
Instructions
To
make vinaigrette:
In
a small bowl, whisk oil, vinegar, shallot and garlic. Season with
salt
and pepper. Set aside.
To
make salad:
1.
Rub oil all over tuna. Sprinkle tuna generously with salt and
pepper.
Press about 1 tsp. thyme leaves into each side.
2.
Heat a large heavy skillet (not nonstick) over high heat until very
hot.
Add tuna and sear until browned and crusted on the bottom, about
2
minutes. Turn tuna over and cook until browned-about 2 minutes more
for
medium-rare, a few minutes longer to cook through.
3.
Meanwhile, in a large bowl, combine arugula, tomatoes, basil and
mint.
Toss with reserved dressing. Taste and adjust seasoning.
4.
Slice the tuna into 1/4-inch-thick slices. Divide arugula salad
among
4 plates, mounding it to one side. Fan tuna slices around the
salad.
Serve immediately. Asparagus Tips
1
cup
Instructions
When
buying asparagus, look for firm, bright spears with closed tips. Keep in mind
that 1 1/2
pounds
of asparagus will feed four people. The delicate asparagus tips cook more
quickly than
the
stalks, which are wrapped in a tough skin. To ensure perfect cooking from end
to end, we
recommend
peeling the stalks: it is time-consuming but worth the trouble. First snap off
the
woody
bottoms. With a paring knife, remove the skin from just below the tip to the
base.
Steam:
Place spears in a large steamer set in a large pot over simmering water, cover
and cook
just
until tender, about 5 minutes. Steaming produces delicately flavored asparagus
with tender
bite
and a beautiful spring-green color.
Microwave:
Lay spears in a large microwavable dish and add 1/4 cup water. Cover with
vented
plastic
wrap. Microwave on high power for 4 to 6 minutes, or just until tender.
Microwaving
gives
the same benefits as steaming, but is a handy method when the stovetop is
otherwise
occupied.
Roast:
On a baking sheet, sprinkle spears with 1 teaspoon olive oil and salt and
pepper to taste;
toss
to evenly coat. Roast at 450°F until lightly browned and tender, 10 to 15
minutes, shaking or
tossing
once during roasting. Roasted asparagus is not as elegantly pretty as when it
is steamed
or
microwaved, but the high heat caramelizes the vegetable's juices, intensifying
the flavor.
Nutritional
Information:
43
calories
1
total fat (0 g sat)
0
mg cholesterol
8
g carbohydrate
5
g protein
3
g fiber
20
mg sodium Braised Green Beans & Tomatoes
6
servings
Ingredients
1
lb. green beans, trimmed
2
tsp. olive oil
4
cloves garlic, thinly sliced
1
Tbsp. fennel seeds, crushed
1/4
tsp. crushed red pepper
8
ripe tomatoes, peeled, seeded and chopped
Salt
& freshly ground black pepper to taste
Instructions
1.
In a large saucepan of boiling salted water, cook green beans until just
tender, 3 to 4 minutes.
Drain
and refresh with cold water.
2.
In a large nonreactive saucepan or Dutch oven, heat oil over medium-low heat.
Add garlic and
cook,
stirring, until fragrant, about 1 minute. Add fennel seeds and crushed red pepper;
cook,
stirring,
for 30 seconds more. Add tomatoes and green beans. Cover and cook, stirring
often,
until
tomatoes form a sauce and beans are soft, about 30 minutes. Season with salt
and pepper.
Serve
hot or at room temperature.
Nutritional
Information:
80
calories
2
total fat (0 g sat)
0
mg cholesterol
14
g carbohydrate
3
g protein
2
g fiber
20
mg sodium Broccoli with Caramelized Shallots
4
servings
Ingredients
2
Tbsp. walnut pieces
1
1/2 tsp. olive oil
1
cup sliced shallots, thinly sliced (4-5 large shallots)
salt
& freshly ground black pepper to taste
1
bunch broccoli (1 1/2 lbs.), cut into florets (5 cups)
Instructions
Preheat
oven to 450 degrees F. Place walnuts in a pie plate and toast in the oven 5
minutes, or
until
fragrant. Transfer to a small bowl and set aside.
In
a large nonstick skillet, heat oil over medium-low heat. Add shallots and cook,
stirring often,
to
a deep golden brown, about 10 minutes. (Add a tablespoon or two of water if the
mixture gets
too
dry.) Season with salt and pepper; set aside in the skillet.
Meanwhile,
cook broccoli in boiling salted water until just tender, 3 to 5 minutes. Drain
the
broccoli
and add it to the shallots in the skillet and toss to combine. Taste and adjust
seasonings.
Transfer
to a serving bowl and sprinkle with the toasted walnuts.
Nutritional
Information:
113
calories
4
g fat mono
0
mg cholesterol
16
g carbohydrate
7
g protein
51
mg sodium Grilled Red Onions
4
servings
Ingredients
4
red onions
4
tsp. olive oil
salt
& freshly ground black pepper to taste
Instructions
Prepare
a grill. Peel onions and cut lengthwise into quarters, taking care to cut
through the root to
keep
the quarters intact. In a small bowl, toss the onion quarters with oil to coat.
Grill, cut-side
down,
until well browned, about 5 minutes. Turn over and grill until browned and
softened,
about
5 minutes more. Transfer to a serving plate and season with salt and pepper.
Nutritional
Information:
70
calories
5
g fat mono
0
mg cholesterol
7
g carbohydrate
1
g protein
2
mg sodium Asparagus
3
servings
Instructions
Trim
the ends from 1 lb. of tender stalks. (Peel stalks if more mature). Toss with 1
tsp. olive oil
and
roast at 450 degrees F for 10 to 15 minutes, or until tender when pierced with
a knife. Season
with
salt and pepper.
Nutritional
Information:
51
calories
2
g fat mono
0
mg cholesterol
7
g carbohydrate
4
g protein
6
mg sodium Eggplant
4
servings
Instructions
Trim
the stem end from 1 large eggplant. Cut in 1/3-inch-thick slices. Brush slices
on both sides
with
1 tsp. olive oil and roast at 425 degrees F for 20 minutes, turning midway, or
until lightly
browned
and tender. Season with salt and pepper.
Nutritional
Information:
30
calories
1
g fat mono
0
mg cholesterol
5
g carbohydrate
1
g protein
2
mg sodium Fennel
4
servings
Instructions
Trim,
halve and core 1 large fennel bulb. Wrap in aluminum foil and roast at 450
degrees F for
30
to 35 minutes or until tender. Unwrap and slice. Toss with 1 tsp. olive oil and
salt and pepper
to
taste.
Nutritional
Information:
18
calories
1
g fat mono
0
mg cholesterol
1
g carbohydrate
1
g protein
52
mg sodium Shallots
4
servings
Instructions
Peel
10 large shallots and cut in half lengthwise. Toss with 1 tsp. oil, 1 sprig
fresh rosemary and
salt
and pepper to taste. Roast at 450 degrees F for 20 to 25 minutes, stirring
often, until the
shallots
are tender and browned around the edges.
Nutritional
Information:
28
calories
1
g fat mono
0
mg cholesterol
4
g carbohydrate
1
g protein
3
mg sodium Sautéed Cherry Tomatoes with Chives
4
servings
Ingredients
2
tsp. olive oil
2
pts. cherry tomatoes
2
Tbsp. chopped fresh chives
salt
& freshly ground black pepper to taste
Instructions
In
a large skillet, heat oil over medium-high heat. Add tomatoes and sauté until
skins begin to
split,
3 to 4 minutes. Remove from heat, toss with chives and season with salt and
pepper.
Nutritional
Information:
52
calories
3
g fat mono
0
mg cholesterol
7
g carbohydrate
1
g protein
12
mg sodium Savoy Cabbage with Peppers
4
servings
Ingredients
2
teaspoons vegetable oil, preferably canola oil
1/2
teaspoon caraway seeds
1/2
teaspoon mustard seeds
4
cups thinly sliced Savoy cabbage
1
jalapeño pepper, seeded and finely chopped
1/4
cup defatted reduced-sodium chicken broth
1/4cup
chopped bottled roasted red peppers
Salt
& freshly ground black pepper to taste
Instructions
In
a large nonstick skillet, heat oil over medium heat. Add caraway and mustard
seeds and cook,
stirring,
for 1 minute. Stir in cabbage and jalapeños and cook, stirring, for 1 minute.
Stir in
chicken
broth and cover the pan tightly. Reduce heat to low and simmer until the
cabbage is
tender,
5 to 6 minutes. Stir in red peppers and season with salt and pepper. (The
cabbage can be
made
up to 8 hours ahead and stored, covered, in the refrigerator. Reheat gently on
the stovetop
or
in the microwave before serving.)
Nutritional
Information:
51
calories
3
g fat mono
0
mg cholesterol
6
g carbohydrate
2
g protein
48
mg sodium Sesame Green Beans
4
servings
Ingredients
1
pound green beans, trimmed
1
teaspoon olive oil
2
teaspoons sesame seeds
Salt
& freshly ground black pepper to taste
Instructions
Preheat
oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then
spread the
beans
out in a single layer. Roast the beans for about 12 minutes, stirring once, or
until wrinkled,
brown
and tender. In a small dry skillet over medium heat, stir sesame seeds until
fragrant and
toasted,
about 1 minute. Crush the seeds lightly and toss with the beans. Season with
salt and
pepper.
Nutritional
Information:
60
calories
2
g fat mono
0
mg cholesterol
9
g carbohydrate
2
g protein
4
mg sodium Sicilian-Style Broccoli
4
servings
Ingredients
1
bunch broccoli (1 1/4 lbs.)
2
tsp. olive oil
2
Tbsp. capers, rinsed
1
clove garlic, finely chopped
salt
& freshly ground black pepper to taste
Instructions
Cut
off and separate broccoli florets. Trim the tough ends of the stalks; peel the
stalks if desired
and
cut crosswise into 3/8-inch-thick slices. In a large skillet, heat oil over
medium heat. Add
capers
and garlic and cook, stirring, until the garlic is golden, about 1 minute. Add
the broccoli
florets
and stalks and 1/2 cup water; bring to a simmer. Reduce the heat to medium-low,
cover
and
cook until the broccoli is tender, about 5 minutes. Uncover, increase the heat
to high and
cook,
stirring, until any remaining water evaporates, about 1 minute. Season with
salt and
pepper.
Nutritional
Information:
61
calories
3
g fat mono
0
mg cholesterol
7
g carbohydrate
4
g protein
197
mg sodium Wilted Greens with Garlic
4
servings
Ingredients
1
Tbsp. olive oil
1
clove garlic, finely chopped
1
lb. spinach, washed and stemmed, or 1 lb. Swiss chard, washed, stems sliced,
leaves torn
salt
& freshly ground black pepper to taste
Instructions
Heat
oil in a large skillet over medium-high heat. Add garlic and stir until golden,
about 30
seconds.
Add greens in batches, if necessary, and toss until just wilted, 2 to 4
minutes. Season
with
salt and pepper.
Nutritional
Information:
56
calories
4
g fat mono
0
mg cholesterol
4
g carbohydrate
3
g protein
90
mg sodium Wilted Spinach
4
servings
Ingredients
1
Tbsp. olive oil
1
1/2 Tbsp. pine nuts, coarsely chopped
1
lb. spinach, stemmed, washed, torn and drained
salt
& freshly ground black pepper to taste
Instructions
Heat
oil in a large skillet over medium-high heat. Add pine nuts and stir until
golden, about 1
minute.
Add spinach, in batches if necessary, and toss until just wilted, about 2
minutes. Season
with
salt and pepper to taste.
Nutritional
Information:
70
calories
5
g fat mono
0
mg cholesterol
4
g carbohydrate
4
g protein
90
mg sodium Halibut with Herbs & Capers
4
servings
Prep
time: 15 minutes
Start
to finish: 25minutes
Ingredients
1/4
cup chopped onion
1/4
cup fresh flat-leaf parsley
1
tablespoon fresh cilantro leaves
2
teaspoons freshly grated lemon zest
1
tablespoon fresh lemon juice
1
tablespoon chopped pitted green olives
2
teaspoons drained capers, rinsed
1
clove garlic, minced
1/8
teaspoon freshly ground pepper
2
tablespoons extra-virgin olive oil
1
pound halibut fillet, cut into 4 portions
Instructions
1.
Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic
and pepper in a
food
processor; pulse several times to chop. Add oil and process, scraping down the
sides several
times,
until a pesto-like paste forms. Pat halibut with the herb paste. Cover and
refrigerate for 30
minutes.
2.
Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray.
Arrange the
halibut
in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the
fish is
opaque
in the center, 15 to 20 minutes. Serve immediately.
Nutritional
Information:
199
calories
10
total fat (1 g sat)
36
mg cholesterol
2
g carbohydrate
24
g protein
1
g fiber
125
mg sodium Chicken Braised with Lemon, Fennel & Black
Olives
4
servings - Prep time: 30 minutes - Start to finish: 80minutes
Ingredients
2
teaspoons freshly grated lemon zest, divided
3
tablespoons fresh lemon juice, divided
2
tablespoons extra-virgin olive oil, divided
2
cloves garlic, minced
1
teaspoon dried oregano
1/2
teaspoon sugar
1/4
teaspoon salt
Freshly
ground pepper to taste
11/4
pounds boneless, skinless chicken thighs, trimmed and cut into 3 pieces each
1
large fennel bulb
1
large onion
1/2
cup dry white wine
1/2
cup reduced-sodium chicken broth
1/2
cup oil-cured black olives, pitted
Instructions
1.
Whisk 1 teaspoon lemon zest, 2 tablespoons lemon juice,1 tablespoon oil,
garlic, oregano,
sugar,
salt and pepper in a 71/2-by-11-inch (2-quart) glass or ceramic baking dish.
Add chicken
and
toss to coat. Cover and marinate in the refrigerator for at least 30 minutes or
for up to 8
hours.
2.
Meanwhile, trim stalks from fennel, reserving the lacy greens for garnish.
Slice the fennel bulb
lengthwise
into 1/4-inch-thick slices. Lay slices flat and cut into 1/4-inch-thick
slivers. Peel
onion,
cut in half lengthwise and slice.
3.
Preheat oven to 350°F. Heat the remaining 1 tablespoon oil in a large nonstick
skillet over
medium
heat. Add fennel and onion; cook, stirring often, until softened and lightly
browned, 8 to
10
minutes. (You may need to add a little water to prevent scorching.) Add wine,
broth and the
remaining
1 tablespoon lemon juice; bring to a simmer, stirring. Cook for 5 minutes, then
stir in
olives.
Spoon this mixture over the chicken. Cover with foil and bake until the chicken
is cooked
through
and the fennel is very tender, 35 to 40 minutes.
4.
Finely chop enough of the fennel fronds to make 2 tablespoons. Combine with the
remaining 1
teaspoon
lemon zest; sprinkle over the chicken before serving.
Ingredient
note:
Oil-cured
olives are cured with salt rather than a brine, then rubbed with olive oil.
They can be
identified
by their wrinkled skin. Chicken Cutlets with Herbs de Provence & Apple
Compote
6
servings
Ingredients
2
apples, preferably Braeburn, peeled and thinly sliced
1
tablespoon freshly squeezed lemon juice
1/4
teaspoon ground cinnamon
3
teaspoons olive oil, divided
3
teaspoons unsalted butter, divided
1-1/8
teaspoons herbs de Provence (see "Provencal Herbs," below), divided
1/2
teaspoon salt, or to taste
1/4
teaspoon freshly ground pepper
1-1/2
pounds boneless, skinless chicken breasts, trimmed
1
cup reduced-sodium chicken broth
1
teaspoon freshly grated lemon zest
Instructions
1.
Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1
teaspoon oil and 1
teaspoon
butter in a medium nonstick skillet over medium-high heat. Add the apples and
cook,
stirring
occasionally, until tender, about 5 minutes. Keep warm.
2.
Mix 1 teaspoon herbs de Provence, salt and pepper. Place chicken between sheets
of plastic
wrap
and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch
thickness.
Sprinkle
the chicken on both sides with the seasoning mixture.
3.
Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat.
Add half the
chicken
and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to
a platter
and
keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the
skillet; heat over
high
heat. Cook the remaining chicken in the same manner.
4.
Add broth, lemon zest, remaining 1/8 teaspoon herbs de Provence and any
accumulated juices
from
the chicken to the skillet. Cook, stirring to scrape up any browned bits from
the bottom of
the
skillet, until slightly reduced, about 3 minutes. Spoon sauce over chicken and
serve with the
sautéed
apples.
Provencal
Herbs
Herbs
de Provence is a mixture of dried herbs commonly used in the south of France.
You can
find
commercial mixtures in specialty stores, but it is easy to make your own. Mix 1
tablespoon
each
(or equal proportions) dried thyme, dried rosemary, dried oregano, dried
marjoram and
dried
savory in a small jar. If desired, add a pinch of dried lavender and crushed
aniseed.
Nutritional
Information: 193 calories, 6 total fat (2 g sat), 72 mg cholesterol, 7 g
carbohydrate,
27
g protein, 1 g fiber, 286 mg sodium Jerk Chicken
Breasts
4
servings
Prep
time: 15 minutes
Start
to finish: 25minutes
Ingredients
6
scallions, trimmed and coarsely chopped
2
tablespoons dried jerk seasoning
3
tablespoons lime juice
1
tablespoon dark brown sugar (optional)
2
teaspoons reduced-sodium soy sauce
2
teaspoons canola oil
4
boneless, skinless chicken breast halves, trimmed
Instructions
1.
Combine scallions, jerk seasoning, lime juice, sugar (if using), soy sauce and
oil in a blender
or
food processor; pulse to a coarse paste. Wearing gloves to protect your hands,
spread paste all
over
chicken. Cover and marinate in the refrigerator for at least 10 minutes or for
up to 2 hours.
2.
Lightly oil broiler rack and set it 5 inches from the heat source; preheat
broiler.
3.
Scrape most of the paste from the chicken and discard. Broil chicken, turning
once, until juices
run
clear, 10 to 15 minutes. Let stand for 5 minutes before slicing.
Nutritional
Information:
192
calories
6
total fat (1 g sat)
73
mg cholesterol
7
g carbohydrate
28
g protein
1
g fiber
450
mg sodium Zucchini Frittata
2
servings
Prep
time: 20 minutes
Start
to finish: 15minutes
Ingredients
4
teaspoons extra-virgin olive oil, divided
1
cup diced zucchini (1 small)
1/2
cup chopped onion
1/2
cup grape tomatoes or cherry tomatoes, halved
1/4
cup slivered fresh mint leaves
1/4
cup slivered fresh basil leaves
1/2
teaspoon salt, divided
Freshly
ground pepper to taste
4
large eggs
1/3
cup crumbled goat cheese (2 ounces)
Instructions
1.
Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add
zucchini and onion;
cook,
stirring often, for 1 minute. Cover and reduce heat to medium-low; cook,
stirring
occasionally,
until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes,
mint,
basil,
1/4 teaspoon salt and a grinding of pepper; increase heat to medium-high and
cook,
stirring,
until moisture has evaporated, 30 to 60 seconds.
2.
Whisk eggs, the remaining 1/4 teaspoon salt and a grinding of pepper in a large
bowl until
blended.
Add the zucchini mixture and cheese; stir to combine. Wipe out the skillet.
3.
Preheat broiler.
4.
Brush the skillet with the remaining 2 teaspoons oil; heat over medium-low
heat. Pour in the
frittata
mixture and cook, without stirring, until the bottom is light golden, 2 to 4
minutes. As it
cooks,
lift the edges and tilt the pan so raw egg will flow to the edges.
5.
Place the skillet under the broiler and broil until the frittata is set and the
top is golden, 11/2 to
21/2
minutes. Loosen the edges and slide onto a platter. Cut into wedges and serve.
Nutritional
Information:
375
calories
28
total fat (10 g sat)
447
mg cholesterol
10
g carbohydrate
21
g protein
3
g fiber
863
mg sodium Sesame-Soy Dressing
2/3
cup
Prep
time: 5 minutes
Ingredients
3
tablespoons reduced-sodium soy sauce
3
tablespoons strong brewed green tea or black tea
2
tablespoons rice vinegar (see Ingredient Note)
1
tablespoon canola oil
1
tablespoon toasted sesame oil
Instructions
Whisk
all ingredients in a small bowl.
Ingredient
note:
Rice
vinegar is a mild vinegar made from glutinous rice; bottlings range from clear
to aged
(extremely
dark). Clear rice vinegar works best in this recipe. Substitute cider vinegar
in a pinch.
Nutritional
Information:
25
calories
3
total fat (0 g sat)
0
mg cholesterol
0
g carbohydrate
0
g protein
0
g fiber
146
mg sodium Sugar Snap Salad
4
servings
Ingredients
8
ounces sugar snap peas (2 cups), trimmed
2
tablespoons white-wine vinegar
2
tablespoons extra-virgin olive oil
1/4
teaspoon salt
1/8
teaspoon freshly ground pepper
1
bunch scallions, trimmed and thinly sliced on the diagonal
1/2
large red bell pepper, cut into 11/2-inch-long slivers
Instructions
1.
Cook peas in lightly salted boiling water in a medium saucepan until
tender-crisp, 2 to 3
minutes.
Drain and rinse under cold running water.
2.
Whisk vinegar, oil, salt and pepper in a large bowl. Add peas, scallions and
bell pepper; toss to
coat.
Serve within 1 hour.
Nutritional
Information:
97
calories
7
total fat (1 g sat)
0
mg cholesterol
7
g carbohydrate
2
g protein
2
g fiber
151
mg sodium Cheesy Frittata
Serves
2
Ingredients
2
teaspoons Smart Balance spread
1⁄2
cup sliced onion
1⁄2
cup sliced red bell pepper
1⁄2
cup sliced zucchini
2
small plum tomatoes, diced
1
tablespoon chopped fresh basil
Pinch
freshly ground black pepper
1⁄2
cup liquid egg substitute
1⁄2
cup 1% cottage cheese
1⁄4
cup fat-free evaporated milk
3⁄4
ounce shredded reduced-fat Monterey Jack cheese
Instructions
Coat
an ovenproof 10" skillet with cooking spray and place over medium-low heat
until hot.
Melt
the spread in the skillet. Add the onion, bell pepper, and zucchini and sauté
over medium[1]
low
heat until the vegetables are lightly browned, 2–3 minutes. Add the tomatoes,
basil, and
black
pepper to the skillet and stir to combine. Cook until the flavors are blended,
2–3 minutes,
and
remove from the heat.
Preheat
the broiler. In a blender, combine the egg substitute, cottage cheese, and milk
and
process
until smooth. Pour the egg mixture over the vegetables. Cover and cook on
medium-low
heat
until the bottom is set and the top is still slightly wet. Transfer the skillet
to the broiler and
broil
until the top is set, 2–3 minutes. Sprinkle with the cheese and broil until the
cheese melts.
Nutritional
Information:
231
calories
10
total fat (3 g sat)
15
mg cholesterol
16
g carbohydrate
21
g protein
2
g fiber
480
mg sodium Light Spinach Frittata with Tomato Salsa
Serves
2
Ingredients
Frittata
1
tablespoon extra-virgin olive oil
1
small onion, sliced
2
cloves garlic, minced
1
package (10 ounces) frozen spinach, thawed and well-drained
2
large eggs
3
egg whites
1⁄3
cup fat-free evaporated milk
1⁄2
cup shredded reduced-fat mozzarella cheese
Salsa
4
plum tomatoes, seeded and chopped
2
scallions , minced
1
clove garlic, minced
2
tablespoons minced fresh cilantro
1
tablespoon fresh lime juice
1⁄4
teaspoon salt
1⁄8
teaspoon freshly ground black pepper
Instructions
To
make the frittata: Preheat the oven to 350°F. Heat the oil in a 10"
nonstick skillet over
medium
heat. Add the onion and garlic and cook, stirring, for 3 minutes or until
tender. Stir in
the
spinach. Reduce the heat to low. In a large bowl, beat the eggs and egg whites
with the milk
until
light yellow and frothy. Pour the egg mixture over the spinach in the skillet.
Cook for 5–7
minutes,
until the egg mixture is cooked on the bottom and almost set on top. Sprinkle
with the
cheese.
Bake in the oven until the eggs are set and the cheese has melted, 5–10
minutes.
To
make the salsa: In a large bowl, stir together the tomatoes, scallions, garlic,
cilantro, lime
juice,
salt, and pepper. Serve fresh, at room temperature, over the frittata.
You
can also serve the frittata with commercial jarred salsa.
Nutritional
Information:
369
calories
17
total fat (6 g sat)
230
mg cholesterol
28
g carbohydrate
27
g protein
8
g fiber
740
mg sodium Easy Asparagus and Mushroom Omelet
Serves
1
Ingredients
2
eggs
2
tablespoons water
3
stalks fresh asparagus
1⁄4
cup sliced white mushrooms
1⁄4
cup shredded reduced-fat mozzarella cheese
Instructions
Boil
1" of water in a large skillet. Add the asparagus and cook, uncovered,
just until tender-crisp.
Meanwhile,
in a medium bowl, whisk together the eggs and water until the whites and the
yolks
are
completely blended.
Coat
a 10" nonstick skillet with cooking spray. Heat the skillet over
medium-high heat until just
hot
enough to sizzle when a drop of water is added. Pour in the egg mixture. It
should set
immediately.
With
an inverted pancake turner, lift the edges as the mixture begins to set to
allow the uncooked
portion
to flow underneath.
When
the top is set, fill one half of the omelet with the asparagus, mushrooms, and
cheese.
With
the pancake turner, fold the omelet in half over the filling. Slide onto a
serving plate. Serve
immediately.
Nutritional
Information:
238
calories
15
total fat (6 g sat)
440
mg cholesterol
5
g carbohydrate
21
g protein
1
g fiber
260
mg sodium Western Egg White Omelet
Serves
1
Ingredients
1
tablespoon chopped green bell pepper
1
tablespoon chopped scallion
1
tablespoon chopped red bell pepper
1⁄2
cup liquid egg substitute
3
tablespoons shredded reduced-fat cheese
Instructions
Lightly
coat a medium skillet with cooking spray. Sauté the peppers and the scallions
until they
are
tender-crisp. Pour the egg substitute over the vegetables. When partially set,
spread the
cheese
over half of the egg substitute and fold the omelet in half over the filling.
Continue
cooking
until cooked through. Serve immediately.
Nutritional
Information:
169
calories
8
total fat (3 g sat)
15
mg cholesterol
4
g carbohydrate
20
g protein
1
g fiber
320
mg sodium Vegetable Quiche Cups To Go
Serves
6
Ingredients
1
package (10 ounces) frozen chopped spinach
3⁄4
cup liquid egg substitute
3⁄4
cup shredded reduced-fat cheese
1⁄4
cup diced green bell peppers
1⁄4
cup diced onions
3
drops hot-pepper sauce (optional)
Instructions
Microwave
the spinach for 21⁄2 minutes on high. Drain the excess liquid.
Line
a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine
the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well.
Divide
evenly
among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in
the center
comes
out clean.
Quiche
cups can be frozen and reheated in the microwave. Any combination of
appropriate
vegetables
and reduced-fat cheeses may be used.
Nutritional
Information:
77
calories
3
total fat (2 g sat)
10
mg cholesterol
3
g carbohydrate
9
g protein
2
g fiber
160
mg sodium Chicken-Pistachio Salad
Serves
4
Ingredients
Salad
1⁄2
cup shelled pistachio nuts, finely ground
1⁄2
+ 1⁄4 teaspoon salt
1⁄2
teaspoon + 1 pinch freshly ground black pepper
4
boneless, skinless chicken breast halves
2
tablespoons extra-virgin olive oil
1⁄2
cup diced sweet white onion
1
head romaine lettuce
Dressing
1
teaspoon grated sweet white onion
1
large ripe avocado, pitted and peeled
3
tablespoons extra-virgin olive oil
3
tablespoons fresh lime juice
1
tablespoon water
Instructions
To
make the salad: Preheat the oven to 375°F. Mix the nuts in a pie plate with 1⁄2
teaspoon salt
and
1⁄2 teaspoon pepper. Press the chicken into the nuts. Heat 1 tablespoon of the
oil in a skillet
and
cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish
and bake for
15
minutes or until a thermometer inserted in the thickest portion registers 160°F
and the juices
run
clear.
Heat
the remaining tablespoon of oil in a nonstick skillet over high heat. Add the
diced onion, 1⁄4
teaspoon
salt, and a pinch of pepper. Cook until the onion is browned.
Line
4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on
top of the
lettuce
on each plate. Serve with the dressing.
To
make the dressing: Puree the onion, avocado, oil, lime juice, and water in a
blender.
Nutritional
Information:
481
calories
34
total fat (5 g sat)
70
mg cholesterol
13
g carbohydrate
33
g protein
5
g fiber
520
mg sodium Crab Cobb Salad
Serves
2
Ingredients
6
cups romaine lettuce, torn into bite-size pieces
1
can crabmeat (6 ounces), drained
1
cup diced ripe tomatoes or cherry tomatoes, halved
1⁄4
cup crumbled blue cheese
2
tablespoons cholesterol-free bacon bits
1⁄4
cup prepared low-sugar dressing or olive oil vinaigrette
Instructions
Chill
2 plates.
Arrange
the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue
cheese, and
bacon
bits in rows over the lettuce.
Right
before serving, drizzle some dressing evenly over the salad and toss well.
Transfer
to the 2 chilled plates.
Nutritional
Information:
267
calories
13
total fat (4 g sat)
95
mg cholesterol
12
g carbohydrate
27
g protein
4
g fiber
1012
mg sodium Mixed Greens with Crabmeat Salad
Serves
4.
Ingredients
2
cups torn curly endive
2
cups loosely packed watercress leaves
2
cups torn fresh spinach
2
cups torn red leaf cabbage
1⁄2
cup sliced water chestnuts
1⁄2
cup julienne-sliced red bell pepper
12
ounces crabmeat, fresh or canned
Joe’s
Mustard Sauce (see recipe)
Instructions
Combine
the endive, watercress, spinach, cabbage, water chestnuts, and pepper in a
large bowl.
Toss
well. Add the crabmeat.
Divide
onto 4 serving plates. Drizzle Joe’s Mustard Sauce on top.
Nutritional
Information:
123
calories
1
total fat (0 g sat)
76
mg cholesterol
9
g carbohydrate
20
g protein
4
g fiber
338
mg sodium Gazpacho
Serves
5
Ingredients
2
1⁄2 cups tomato or vegetable juice
1
cup peeled, seeded, finely chopped fresh tomatoes
1⁄2
cup finely chopped celery
1⁄2
cup finely chopped cucumber
1⁄2
cup finely chopped green bell pepper
1⁄2
cup finely chopped green onion
3
tablespoons white wine vinegar
2
tablespoons extra-virgin olive oil
1
large clove garlic, minced
2
teaspoons finely chopped fresh flat-leaf parsley
1⁄2
teaspoon salt
1⁄2
teaspoon Worcestershire sauce
1⁄2
teaspoon freshly ground black pepper
Instructions
Combine
the juice, tomatoes, celery, cucumber, bell pepper, onion, vinegar, oil,
garlic, parsley,
salt,
Worcestershire sauce, and black pepper in a large glass or stainless steel
bowl. Cover and
refrigerate
overnight.
Serve
Cold.
Nutritional
Information:
117
calories
6
total fat (1 g sat)
0
mg cholesterol
13
g carbohydrate
2
g protein
4
g fiber
690
mg sodium Balsamic Chicken
Serves
6
Ingredients
6
boneless, skinless chicken breast halves
1
1⁄2 teaspoons fresh rosemary leaves, minced, or 1⁄2 teaspoon dried
2
cloves garlic, minced
1⁄2
teaspoon freshly ground black pepper
1⁄2
teaspoon salt
2
tablespoons extra-virgin olive oil
4–6
tablespoons white wine (optional)
1⁄4
cup balsamic vinegar
Instructions
Rinse
the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a
small bowl
and
mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with
the spice
mixture.
Cover and refrigerate overnight.
Preheat
the oven to 450°F. Spray a heavy roasting pan or iron skillet with cooking
spray. Place
the
chicken in the pan and bake for 10 minutes. Turn the chicken over. If the
drippings begin to
stick
to the pan, stir in 3–4 tablespoons water or white wine (if using).
Bake
about 10 minutes or until a thermometer inserted in the thickest portion
registers 160°F and
the
juices run clear. If the pan is dry, stir in another 1–2 tablespoons of water
or white wine to
loosen
the drippings. Drizzle the vinegar over the chicken in the pan.
Transfer
the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.
Nutritional
Information:
183
calories
6
total fat (1 g sat)
65
mg cholesterol
4
g carbohydrate
26
g protein
0
g fiber
270
mg sodium Gingered Chicken Breast
Serves
4
Ingredients
1
tablespoon fresh lemon juice
1
1⁄2 teaspoons grated fresh ginger
1⁄2
teaspoon freshly ground black pepper
2
cloves garlic
4
boneless, skinless chicken breast halves
Instructions
Combine
the lemon juice, ginger, pepper, and garlic in a small bowl.
Place
the chicken breasts in a deep bowl. Pour the ginger mixture over the breasts,
turning once
to
coat both sides. Cover, and refrigerate for 30 minutes to 2 hours.
Spray
a large nonstick skillet with cooking spray. Heat the skillet on medium-high
until hot. Add
the
chicken. Cook, turning once, until tender, about 8 minutes.
Nutritional
Information:
129
calories
1
total fat (0 g sat)
65
mg cholesterol
1
g carbohydrate
26
g protein
0
g fiber
75
mg sodium Marinated Flank Steak
Serves
6
Ingredients
1
small red onion, quartered
1⁄3
cup balsamic vinegar
1⁄4
cup capers, drained
2
tablespoons chopped fresh oregano
3
cloves garlic, minced
1
1⁄2 pounds flank steak
1⁄4
teaspoon salt
1⁄4
teaspoon coarsely ground black pepper
Instructions
Sliver
one-quarter of the onion and set aside. Chop the rest of the onion. Mix it in a
bowl with
the
vinegar, capers, oregano, and garlic. Combine 1⁄4 cup of this mixture with the
slivered onions
and
set aside.
Sprinkle
both sides of the steak with the salt and pepper; prick well with a fork. In a
large zip-top
food-storage
bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or
overnight.
Heat
the grill or the broiler, positioning the oven broiler rack so that the meat on
the rack in the
pan
is 4" from the heat source. Remove the meat from the marinade, and place
on the grill over
direct
heat or on an oven rack set in the broiler pan. Discard the marinade. Grill or
broil for 4–5
minutes
per side for medium-rare. Let stand for 5 minutes before slicing.
Place
the meat on a platter and pour the reserved onion mixture over the steak.
Nutritional
Information:
176
calories
9
total fat (4 g sat)
50
mg cholesterol
3
g carbohydrate
19
g protein
1
g fiber
230
mg sodium Broiled Flank Steak
Serves
4
Ingredients
1
flank steak (1 1⁄2 pounds)
1⁄2
cup tomato juice
1⁄4
cup Worcestershire sauce
1
small onion, finely chopped (1⁄4 cup)
1
tablespoon fresh lemon juice
1
clove garlic, minced
1⁄2
teaspoon freshly ground black pepper
1⁄8
teaspoon salt
Instructions
Place
the steak in a 13" x 9" glass baking dish. Combine the tomato juice,
Worcestershire sauce,
onion,
lemon juice, garlic, pepper, and salt. Pour the mixture over the steak. Cover
and
refrigerate
for 2 hours, turning once.
Place
the steak on the broiler rack and brush with the marinade. Broil 3" from
the heat for 5
minutes.
Turn, brush with the marinade, and broil for 3 minutes or until a thermometer
inserted
in
the center registers 145°F (for medium-rare).
To
serve, cut diagonally across the grain into thin slices.
Nutritional
Information:
265
calories
13
total fat (6 g sat)
70
mg cholesterol
6
g carbohydrate
29
g protein
0
g fiber
440
mg sodium Marinated London Broil
Serves
8
Ingredients
2
tablespoons extra-virgin olive oil
1⁄2
cup dry red wine
3
cloves garlic, minced
3
tablespoons minced fresh parsley
1
tablespoon chopped fresh oregano
1
bay leaf
1⁄2
teaspoon freshly ground black pepper
1
1⁄2 pounds sirloin, top round, or eye round London broil
Instructions
In
a small mixing bowl, whisk together the oil, wine, garlic, parsley, oregano,
bay leaf, and
pepper.
Place the steak in a deep bowl and pour on the marinade.
Turn
once to coat both sides, cover, and refrigerate for at least 4 hours,
preferably overnight.
When
ready to serve, preheat the broiler or prepare a charcoal grill. Discard the
marinade and
bay
leaf. Broil the meat for about 5 minutes on each side or until a thermometer inserted
in the
center
registers 145°F (for medium-rare).
Cut
the meat into thin, diagonal slices across the grain. Serve warm or cold.
Nutritional
Information:
171
calories
10
total fat (3 g sat)
40
mg cholesterol
1
g carbohydrate
17
g protein
0
g fiber
50
mg sodium Grilled Steak with Grilled Tomato Relish
Serves
2
Ingredients
2
sirloin steaks (6 ounces each)
2
medium pear-shaped tomatoes, halved lengthwise
2
tablespoons extra-virgin olive oil
1
medium onion, chopped
1
clove garlic, minced or pressed
1⁄4
cup chopped fresh basil or 2 tablespoons dry basil
Pinch
salt
Pinch
freshly ground black pepper
Basil
sprigs (optional)
Instructions
Place
the steak on a lightly greased grill 4"–6" above a solid bed of
medium-hot coals. Cook,
turning
as needed, until evenly browned on the outside and a thermometer inserted in
the center
registers
145°F (for medium-rare). Cut to test for doneness (about 15 minutes).
Meanwhile,
place the tomatoes on the grill, cut sides up, and brush them lightly with 1
tablespoon
of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn
them
over and continue to cook until soft when pressed (about 3 more minutes).
While
the tomatoes are grilling, combine the remaining 1 tablespoon of oil, the
onion, and garlic
in
a medium frying pan with a heatproof handle. Set the pan over the coals (or set
on the stove
over
medium-high heat). Cook, stirring often, until the onion is limp and golden
(about 10
minutes).
Stir in the basil.
When
the tomatoes are soft, stir them into the onion mixture, then set the pan aside
on a cooler
area
of the grill (or cover and keep warm on the stove).
When
the steak is done, place it on a board with a well (or on a platter). Spoon the
tomato relish
alongside
the steak. Season with the salt and pepper and garnish with basil sprigs, if
using.
To
serve, cut the meat into thin slices. Combine the accumulated meat juices with
the tomato
relish,
if desired.
Nutritional
Information:
366
calories
22
total fat (5 g sat)
85
mg cholesterol
11
g carbohydrate
31
g protein
3
g fiber
70
mg sodium Grilled Salmon with Rosemary
Serves
4
Ingredients
1
pound salmon
2
teaspoons extra-virgin olive oil
2
teaspoons fresh lemon juice
1⁄4
teaspoon salt
Pinch
freshly ground black pepper
2
cloves garlic, minced
2
teaspoons fresh rosemary leaves, chopped, or 1 teaspoon dried, crushed
Fresh
rosemary sprigs (optional)
Capers
(optional)
Instructions
Cut
the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt,
pepper, garlic,
and
rosemary in a bowl. Brush the mixture onto the fish.
To
grill, arrange the fish on a grill rack or use a grill basket sprayed with
olive oil cooking spray.
Grill
over medium-hot coals until the fish flakes easily (allow 4–6 minutes per
1⁄2" of thickness).
If
the fish is more than 1" thick, gently turn it halfway through grilling.
To
broil, spray the rack of a broiler pan with olive oil cooking spray and arrange
the fish on it.
Broil
4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish
is more than 1" thick,
gently
turn it halfway through broiling.
To
serve, top the fish with capers, if using, and garnish with rosemary sprigs, if
desired.
Nutritional
Information:
231
calories
15
total fat (3 g sat)
67
mg cholesterol
1
g carbohydrate
23
g protein
0
g fiber
213
mg sodium Orange Roughy in Scallion and Ginger Sauce
Serves
2
Ingredients
1⁄3
cup dry sherry or vermouth
3
tablespoons low-sodium soy sauce
2
teaspoons sesame oil
1⁄4
cup finely chopped green onion
1
teaspoon freshly grated ginger
1
teaspoon finely chopped garlic
2
orange roughy fillets (1 pound)
Instructions
Preheat
the oven to 400°F. Mix the sherry or vermouth, soy sauce, sesame oil, onion,
ginger, and
garlic
in a small bowl.
Place
the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the
fish and bake
for
12 minutes or until the fish flakes easily.
Cod,
sole, or flounder may be substituted for the orange roughy.
Nutritional
Information:
242
calories
6
total fat (1 g sat)
45
mg cholesterol
3
g carbohydrate
35
g protein
1
g fiber
1154
mg sodium Bacon Wrapped Shrimp
20
large shrimp, peeled and deveined
10
slices bacon
Directions
1
Preheat grill for medium heat.
2
Wrap shrimp in bacon, and secure with toothpicks.
3
Lightly oil grate, and arrange shrimp on grill. Cook
for
3 to 4 minutes, turning once. The shrimp will be done
when
the bacon is fully cooked.
Nutrition
at a glance
Servings
Per Recipe: 2
Nutrition:
Calories
853
Protein
26.3g
Total
Fat 81.8g
Sodium
1126mg
Cholesterol
200mg
Carbohydrates
0.8g
Fiber
0g
Fish
Kabobs
Serves
4
Ingredients
2
tablespoons extra-virgin olive oil
2
tablespoons fresh lime juice
1
tablespoon Dijon mustard
1
pound fresh halibut, scrod, swordfish, salmon, or tuna steak, cut 1" thick
1⁄2
large red onion, cut lengthwise into quarters
1⁄2
green bell pepper, cored, seeded, and cut into 4 wedges
1⁄2
red bell pepper, cored, seeded, and cut into 4 wedges
4
cherry tomatoes, stemmed
Instructions
Combine
the oil, juice, and mustard in an 8" x 8" glass baking dish. Stir to
blend. Cut the fish
into
sixteen 1" cubes. Add in one layer to the marinade. Cover and marinate in
the refrigerator
for
5–10 minutes. Turn the fish cubes to coat evenly and chill 5 minutes longer.
Preheat
the broiler. Drain the fish cubes, reserving the marinade. Separate the onion
layers
slightly.
Thread the fish and vegetables onto four skewers, alternating fish cubes with
onions,
peppers,
and tomatoes. Brush the kabobs lightly with the reserved marinade.
Place
the skewers on a broiler pan and broil 4" from the heat source, about 3
minutes. Turn the
kabobs
and brush again with the marinade. Broil for 3–4 minutes longer or until the
fish is no
longer
translucent and the vegetables are tender-crisp.
Serve
immediately.
Nutritional
Information:
216
calories
10
total fat (1 g sat)
36
mg cholesterol
6
g carbohydrate
25
g protein
1
g fiber
158
mg sodium Grilled Mahi Mahi
Serves
4
Ingredients
1
pound mahi mahi, fresh or frozen
2
teaspoons olive oil
2
teaspoons lemon juice
1⁄4
teaspoon salt
Fresh
ground pepper to taste
2
cloves garlic, minced
Capers
(optional)
Instructions
Cut
the mahi mahi into 4 serving-size portions. Brush both sides of the fish with
the olive oil and
lemon
juice. Sprinkle with salt and pepper, then rub the garlic on the fish.
To
grill, arrange the fish on a grill rack or use a grill basket that has been
sprayed with an olive
oil
cooking spray. Grill over medium-hot coals for 4–6 minutes per 1⁄2" of
thickness, or until the
fish
flakes easily when tested with a fork. If the fish is more than 1" thick,
gently turn it halfway
through
grilling.
To
broil, arrange the fish on the rack of a broiler pan that has been sprayed with
an olive oil
cooking
spray. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness,
or until the fish
flakes
easily when tested with a fork. If the fish is more than 1” thick, gently turn
it halfway
through
broiling.
To
serve, top the fish with capers, if using.
Nutritional
Information:
120
calories
3
total fat (1 g sat)
83
mg cholesterol
1
g carbohydrate
21
g protein
0
g fiber
245
mg sodium Oven-Roasted Vegetables
Serves
4
Ingredients
1
medium zucchini, cut into bite-size pieces
1
medium summer squash, cut into bite-size pieces
1
medium red bell pepper, cut into bite-size pieces
1
medium yellow bell pepper, cut into bite-size pieces
1
pound fresh asparagus, cut into bite-size pieces
1
red onion
3
tablespoons extra-virgin olive oil
1
teaspoon salt
1⁄2
teaspoon freshly ground black pepper
Instructions
Heat
the oven to 450°F. Place the zucchini, squash, peppers, asparagus, and onion in
a large
roasting
pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a
single layer in
the
pan. Roast for 30 minutes, stirring occasionally, until the vegetables are
lightly browned and
tender.
Nutritional
Information:
170
calories
11
total fat (2 g sat)
0
mg cholesterol
15
g carbohydrate
5
g protein
5
g fiber
586
mg sodium Roasted Eggplant and Peppers
Serves
4
Ingredients
1
eggplant, peeled, halved, and sliced
2
red bell peppers, cut in thick strips
1
green bell pepper, cut in thick strips
1
onion, sliced
1⁄4
cup extra-virgin olive oil
Fresh
basil (optional)
Instructions
Preheat
the oven to 350°F. Place the eggplant, peppers, and onion in a nonstick baking
dish.
Drizzle
with the oil. Bake in the oven for 20 minutes, basting regularly.
Arrange
the vegetables on a serving dish and garnish with fresh basil, if using.
Nutritional
Information:
193
calories
14
total fat (2 g sat)
0
mg cholesterol
16
g carbohydrate
2
g protein
5
g fiber
5
mg sodium Spinach-Stuffed Mushrooms
Serves
8
Ingredients
1
package (10 ounces) frozen chopped spinach
1⁄8
teaspoon salt
8
large mushrooms
1
tablespoon extra-virgin olive oil
Instructions
In
a medium saucepan, bring 1⁄2 cup water to a boil. Add the spinach and salt.
Cover, and cook
according
to package directions. Wash the mushrooms. Remove the stems, trim off the ends,
then
chop the stems.
Heat
the olive oil in a large skillet. Add the chopped mushroom stems. Sauté until
golden, about
3
minutes. Remove from the pan. Add the mushroom caps to the skillet and sauté
for 4–5
minutes.
Remove the mushroom caps to a heatproof serving platter.
Drain
the spinach. Stir in the sautéed chopped mushrooms.
Spoon
the spinach mixture into the caps and serve immediately or place in the oven on
low heat
to
keep warm.
Nutritional
Information:
33
calories
2
total fat (0 g sat)
0
mg cholesterol
3
g carbohydrate
2
g protein
2
g fiber
74
mg sodium Surprise South Beach Mashed “Potatoes”
Serves
4
Ingredients
4
cups cauliflower florets
1
ounce I Can’t Believe It’s Not Butter! spray
1
ounce Land O’Lakes Gourmet Fat-Free Half & Half
Pinch
salt
Pinch
freshly ground black pepper
Instructions
Steam
or microwave the cauliflower until soft. Puree in a food processor, adding the
butter spray
and
the half-and-half to taste. Season with salt and pepper.
Nutritional
Information:
81
calories
6
total fat (2 g sat)
4
mg cholesterol
5
g carbohydrate
2
g protein
3
g fiber
82
mg sodium Stewed Tomatoes and Onions
Serves
6
Ingredients
1⁄2
cup chopped green bell pepper
1⁄4
cup thinly sliced celery
1
small onion, chopped
1
clove garlic, minced
3
cups peeled, chopped tomatoes
1
tablespoon red wine vinegar
1⁄8
teaspoon freshly ground black pepper
Instructions
Coat
a large nonstick skillet with cooking spray. Place over medium-high heat until
hot. Add the
bell
pepper, celery, onion, and garlic. Sauté for 5 minutes or until the vegetables
are tender. Add
the
tomatoes, vinegar and black pepper.
Bring
to a boil. Cover, reduce the heat, and simmer for 15 minutes, stirring
occasionally.
Nutritional
Information:
29
calories
0
total fat (0 g sat)
0
mg cholesterol
7
g carbohydrate
1
g protein
1
g fiber
10
mg sodium Broiled Tomatoes
Serves
2
Ingredients
2
large ripe red tomatoes, halved horizontally
Pinch
salt (optional)
Pinch
freshly ground black pepper (optional)
Instructions
Place
the tomatoes on a broiler pan rack, cut sides facing up. Sprinkle with salt and
pepper, if
using.
Broil for 7–10 minutes, until well-browned.
Nutritional
Information:
38
calories
1
total fat (0 g sat)
0
mg cholesterol
8
g carbohydrate
2
g protein
2
g fiber
16
mg sodium Broiled Tomato with Pesto
Serves
6
Ingredients
3
fresh tomatoes
2
cloves garlic
1
cup chopped fresh basil leaves
2
tablespoons extra-virgin olive oil
1⁄4
cup freshly grated Parmesan cheese
2
tablespoons pine nuts
Instructions
Cut
the tomatoes in half. Combine the garlic, basil, olive oil, Parmesan, and pine
nuts in a
blender
or food processor. Puree until smooth. Spoon the mixture onto the top of each
tomato
half.
Place the tomatoes on a broiler pan and broil about 3" from the heat until
lightly browned,
about
3–5 minutes.
Nutritional
Information:
90
calories
7
total fat (2 g sat)
3
mg cholesterol
4
g carbohydrate
3
g protein
1
g fiber
68
mg sodium Cilantro Mayonnaise
3⁄4
cup
Ingredients
3⁄4
cup reduced-fat mayonnaise
3⁄4
cup loosely packed cilantro leaves
1
tablespoon fresh lime juice
1
teaspoon light soy sauce
1
small clove garlic
Instructions
Place
the mayonnaise, cilantro, lime juice, soy sauce, and garlic in a blender or
food processor.
Blend
until smooth.
Nutritional
Information:
36
calories
3
total fat (1 g sat)
4
mg cholesterol
3
g carbohydrate
0
g protein
0
g fiber
104
mg sodium Lemon Zest Ricotta Crème
Serves
1
Ingredients
1⁄2
cup part-skim ricotta cheese
1⁄4
teaspoon grated lemon zest
1⁄4
teaspoon vanilla extract
1
package sugar substitute
Instructions
Mix
together the ricotta, lemon zest, vanilla extract, and sugar substitute in a
dessert bowl. Serve
chilled.
Nutritional
Information:
178
calories
10
total fat (6 g sat)
38
mg cholesterol
7
g carbohydrate
14
g protein
0
g fiber
155
mg sodium Almond Ricotta Crème
Serves
1
Ingredients
1⁄2
cup part-skim ricotta cheese
1⁄4
teaspoon almond extract
1
package sugar substitute
1
teaspoon slivered toasted almonds
Instructions
Mix
together the ricotta, almond extract, and sugar substitute in a dessert bowl.
Serve chilled and
sprinkled
with toasted almonds.
Nutritional
Information:
192
calories
11
total fat (6 g sat)
38
mg cholesterol
8
g carbohydrate
15
g protein
0
g fiber
155
mg sodium Vanilla Ricotta Crème
Serves
1
Ingredients
1⁄2
cup part-skim ricotta cheese
1⁄4
teaspoon vanilla extract
1
package sugar substitute
Instructions
Mix
together the ricotta, vanilla extract, and sugar substitute in a dessert bowl.
Serve chilled.
Nutritional
Information:
178
calories
10
total fat (6 g sat)
38
mg cholesterol
7
g carbohydrate
14
g protein
0
g fiber
155
mg sodium Vegetable Dip
1
Cup Sour Cream
1
T. Vegetable Flakes
1
T. Parsley
1
T. Onion Flakes
1
tsp Lowry Seasoned Salt
1
Cup Mayonnaise
Mix
together and chill for a few hours. Stir before serving.
Serve
with platter of fresh raw celery, cauliflower, broccoli, cucumbers, and cherry
tomatoes.
Mocha
Ricotta Crème
Serves
1
Ingredients
1⁄2
cup part-skim ricotta cheese
1⁄2
teaspoon unsweetened cocoa powder
1⁄4
teaspoon vanilla extract
1
package sugar substitute
Dash
espresso powder
5
mini chocolate chips
Instructions
Mix
together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a
dessert bowl.
Serve
chilled with a dusting of espresso powder and sprinkled with the mini chocolate
chips.
Nutritional
Information:
261
calories
14
total fat (9 g sat)
42
mg cholesterol
17
g carbohydrate
15
g protein
0
g fiber
177
mg sodium Florentine-Style T-Bone
Serves
4
Description
From
the menu of “Tuscan Steak” 431 Washington Avenue, Miami Beach. Tuscany, where
the
food
is simple, usually grilled, and consistently delicious, has found its way to
South Beach at
Tuscan
Steak. Best described as “a sophisticated family-style Florentine Grill
featuring Tuscan
cuisine
with Florida accents,” there is nothing quite like Tuscan Steak.
Ingredients
3
1/2 lbs prime T-bone steak
1/3
cup minced fresh garlic
1
cup chopped parsley
1
cup chopped basil
Salt
Freshly
ground black pepper
1
cup extra-virgin olive oil
Instructions
Season
the steak with the garlic, parsley, and basil. Add salt and pepper to taste.
Drizzle the steak
with
the olive oil and marinate for 24 hours.
When
ready to cook, heat the grill and cook the steak for 1 hour over medium heat,
turning every
10
minutes. While grilling, preheat the oven to 400’F. When the meat is ready,
remove it from
the
grill and let stand for 20 minutes. Roast the meat in the oven for 10-30
minutes, depending on
how
you like it. One hour on the grill and 10 minutes in the oven yields a
medium-rare meat. A
meat
thermometer should register 145’F for medium-rare.
Slice
the steak and drizzle it with some of the olive oil marinade (now at room
temperature).
Nutritional
Information:
885
calories
68
total fat (13 g sat)
105
mg cholesterol
5
g carbohydrate
59
g protein
1
g fiber
170
mg sodium Poached Salmon Spinach Salad
Serves
4
Ingredients
2
tablespoons extra-virgin olive oil
1⁄2
pound cleaned fresh spinach
1⁄4
teaspoon salt
1⁄8
teaspoon freshly ground black pepper
1⁄2
cup chopped yellow onion
3
fresh tomatoes (about 1 1⁄4 pounds), peeled, seeded and cut into 1⁄2"
pieces
Poached
salmon left over from Poached Salmon with Cucumber-Dill Sauce
1
tablespoon coarsely chopped flat-leaf parsley (optional)
Instructions
In
a skillet, heat 1 tablespoon of the oil over medium heat. When hot, sauté the
spinach for 1 1⁄2
minutes.
Mix in the salt and pepper and divide the spinach among 4 plates.
Heat
the remaining tablespoon of oil in the skillet. Sauté the onion and tomatoes
over medium
heat
until the onion is tender, about 5–6 minutes.
Arrange
the salmon on the spinach and top with the tomatoes and onion. Garnish with
parsley, if
using.
Nutritional
Information:
98
calories
7
total fat (1 g sat)
0
mg cholesterol
9
g carbohydrate
2
g protein
2
g fiber
162
mg sodium Jamaican Jerk-Kabobs
Serves
4.
Ingredients
2
green onions chopped
1
jalapeno Chile seeded and chopped
3
teaspoons extra virgin olive oil
1
tablespoon chopped, peeled Ginger root
2
tablespoons white wine vinegar
1
teaspoon ground allspice
1
teaspoon dried thyme leaves
½
teaspoon salt
1
pound skinless, boneless chicken breasts (cut into 12 equal pieces)
2
red peppers cut into 1 in. pieces
Instructions
In
a blender at high speed blend the green onions, jalapeno Chile, ginger,
vinegar, allspice,
thyme,
2 tablespoons of the extra virgin olive oil, and salt until combined. Place
chicken chunks
into
a zip tight plastic bag with marinade, turning to coat. Marinate in
refrigerator for 30 minutes.
Meanwhile
in a small bowl toss the red pepper pieces with 1 teaspoon of the extra virgin
olive
oil.
Preheat the broiler, on 4 all metal skewers, alternately thread chicken and red
pepper, place
kabobs
on rack in broiling pan, brush Kabobs with any remaining marinade. Place pan in
broiler
at
closest position to heat source, broil the kabobs 10 minutes or until chicken
is not longer pink
inside,
turning once. Tuscan Fish Stew
4
servings
Ingredients
1/2
pound large shrimp, peeled, deveined
9
littleneck clams, soaked in cold water and well scrubbed
3/4
pound cleaned mussels, well scrubbed
1
large Dungeness crab, cleaned and cracked
1/2
pound cubed whitefish (cod, grouper, bass, trout, or halibut)
2
tablespoons extra virgin olive oil
2
clove garlic, sliced
2
tablespoons dried basil
1
medium onion, chopped
finely
grated peel of 1 lemon
2
teaspoons dried oregano
2
tablespoons fresh parsley, finely chopped
1/4
cup dry white wine
Instructions
In
an 8-quart pot, heat the olive oil and sauté the garlic and onions in the olive
oil until
translucent.
Add the white wine, clams, basil and oregano. Cook covered until clams open
(about
8
minutes). Remove opened clams and set aside. Discard any unopened clams. Add
the crab and
shrimp
bring to a boil slowly and cook until shrimp are opaque. Add the mussels and
whitefish
allow
simmering for an additional 10 minutes. Remove from heat; allow sitting for 10
minutes.
Discard
any unopened mussels. Add parsley and lemon peel, return to heat, simmering
until
shrimp
turn pink. Serve in 4 shallow bowls. Walnut Chicken
Breast Stir Fry
Serves
4
Ingredients
4
chicken breasts, skinless, boneless
5
tablespoons walnut oil
6
teaspoons low-sodium soy sauce
1/2
teaspoon ground ginger
1
red bell pepper
1/2
cup chopped walnuts
1/2
teaspoon garlic, minced
1
medium onion
1/2
cup reduced sodium chicken broth
1
8 ounce package broccoli florets
1
green bell pepper
4
cups assorted greens
Instructions
In
a large bowl, combine 2 tablespoon walnut oil and 3 teaspoons low-sodium soy
sauce. Set
aside.
Cut the peppers and onion into 1 inch pieces. Cut the chicken breasts into 1
inch pieces.
Add
the chicken to the large bowl, stir to coat. Cover, then place in the
refrigerator for 30
minutes.
While
waiting; in a small bowl combine the ginger with the reduced sodium chicken
broth, and
the
remaining low-sodium soy sauce. Set aside.
In
a large skillet (or Wok), heat the remaining walnut oil over medium high-heat,
when hot, but
not
smoking, add the chicken (discard all remaining marinade), cook until chicken
is no longer
pink.
Remove chicken, set aside. Now stir fry the onion and peppers until onion is
tender, add
the
broccoli, cook until tender, add chicken and broth mixture, cook stirring
constantly until
chicken
is brought up to desired serving temperature. Turn off heat, add walnuts, and
stir
thoroughly.
On 4 serving plates, divide the mixed greens evenly, and then pour walnut
chicken
mixture
onto center of greens. Cucumber Salad
Serves
4
Ingredients
2
medium cucumbers, peeled and sliced
2
tablespoons extra-virgin olive oil
2
tablespoons balsamic vinegar
1
teaspoon cracked black pepper
Instructions
Arrange
the cucumber in a rotating pattern on a large serving plate.
Combine
the oil and vinegar and drizzle over the salad. Sprinkle with the pepper. Broiled
Lamb Chops with Mint Pesto
Serves
4
Ingredients
1
bunch fresh mint leaves, finely chopped
2
tablespoons chopped pine nuts
¼
cup extra virgin olive oil
4
garlic cloves minced fine
4
loin lamb chops 1 ½ inches thick
Instructions
Preheat
the broiler or grill. Brush 1 side of each lamb chop with a small amount of the
pesto, grill
under
the hot broiler for 4 to 5 minutes. Turn, brush with additional pesto and grill
for a further 4
to
5 minutes for medium/rare chops. Tuna Steak with
Tomatoes and Olives
Serves
4
Ingredients
4
Tuna steaks (1in thick)
salt
and fresh ground pepper
3
tablespoons extra virgin olive oil
1
tablespoon minced garlic
coarsely
chopped pitted green olives
1
tablespoon red wine vinegar
4
sprigs fresh thyme
¼
cup chopped fresh parsley
1
can (14 oz.) tomatoes drained/chopped or 2 cups chopped fresh tomatoes
Instructions
Sprinkle
Tuna with salt and pepper. Heat 1 tablespoon of the extra virgin olive oil in a
large non[1]
stick
skillet over medium heat. Add tuna cook 3 minutes per side. (center should
remain slightly
pink).
Transfer to a warm serving dish and set aside.
Add
remaining 2 tablespoons extra virgin olive to skillet with garlic and cook
until just tender.
Stir
in the tomatoes, olives, vinegar, and thyme bring to a boil. Cook, stirring, 2
minutes. Season
with
salt and pepper. Stir in parsley, spoon over tuna. Lime
Zest Ricotta Crème
Serves
1
Ingredients
1⁄2
cup part-skim ricotta cheese
1⁄4
teaspoon grated lime zest
1⁄4
teaspoon vanilla extract
1
package sugar substitute
Instructions
Mix
together the ricotta, lime zest, vanilla extract, and sugar substitute in a
dessert bowl. Serve
chilled.
Nutritional
Information:
178
calories
10
total fat (6 g sat)
38
mg cholesterol
7
g carbohydrate
14
g protein
0
g fiber
155
mg sodium South Beach Chopped Salad with Tuna
Serves
1
Ingredients
1
can (6 ounces) water-packed tuna
1⁄3
cup chopped cucumber
1⁄3
cup chopped tomato
1⁄3
cup chopped avocado
1⁄3
cup chopped celery
1⁄3
cup chopped radishes
1
cup chopped romaine lettuce
Dressing
4
teaspoons extra-virgin olive oil
2
tablespoons fresh lime juice
2
cloves garlic, finely chopped
1⁄2
teaspoon black pepper
Instructions
To
make the salad: Layer the tuna, cucumber, tomato, avocado, celery, radishes,
and lettuce in a
decorative
glass bowl.
To
make the dressing: Mix the olive oil, lime juice, garlic, and pepper. Drizzle
over the salad.
Nutritional
Information:
506
calories
28
total fat (4 g sat)
50
mg cholesterol
18
g carbohydrate
48
g protein
6
g fiber
640
mg sodium Raspberry Chicken Breast with Fresh Herbs
Serves
4
Ingredients
4
boneless, skinless chicken breasts
4
tablespoons raspberry vinegar
1
tablespoon extra virgin olive oil
1
teaspoon salt
½
teaspoon fresh ground pepper
1
tablespoon chopped fresh parsley
1
tablespoon chopped fresh chives
1
teaspoon chopped fresh thyme
1
teaspoon chopped fresh tarragon
4
large garlic cloves peeled and halved
Instructions
Combine
the raspberry vinegar, salt, pepper, olive oil, parsley, chives, thyme, tarragon
and garlic
in
a small bowl. Then drizzle this mixture evenly over the 4 chicken breasts.
Place the chicken
on
an unheated rack in a broiler pan, broil 4 to 5 inches from the heat for about
20 minutes or
until
lightly browned. Turn the chicken and brown for an additional 5 to 15 minutes
until the
chicken
is tender and no longer pink. Meat Loaf
1
can (6 oz) no-salt-added tomato paste
½
c dry red wine
½
c water
1
clove garlic, minced
½
tsp dried basil leaves
¼
tsp dried oregano
¼
tsp salt
1
lb ground turkey breast
1
c oatmeal
¼
c liquid egg substitute
½
c shredded zucchini
1.
Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic,
basil, oregano, and
salt
in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer,
uncovered, for 15
minutes.
Set aside.
2.
Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato
mixture in a
large
bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4"
loaf pan. Bake for 45
minutes.
Discard any drippings. Pour ½ cup of the remaining tomato mixture over the top
of the
loaf.
Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes
before
slicing.
Serve the remaining tomato sauce on the side.
Makes
8 servings
Per
Serving: 188 cal, 12 g pro, 12 g carb, 10 g fat, 3 g sat. fat, 39 mg chol, 2 g
fiber, 244 mg
sodium
Lemon Couscous Chicken
1¼
c water
1
Tbsp extra virgin olive oil
2
c broccoli florets
1
pkg Near East Roasted Garlic & Olive Oil Couscous mix
1½
c chopped cooked chicken
Juice
of 1 lemon (about 3 Tbsp)
¼
tsp lemon peel
1.
In a large skillet, bring the water, oil, broccoli, and contents of the spice
sack from the
couscous
mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.
2.
Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a
fork. Chill well,
and
serve cold.
Makes
4 servings
Per
Serving: 311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g
fiber, 476 mg
sodium
Roast Beef Wrap
1¼
c reduced-fat cream cheese
4
flour tortillas (9"-10")
½
red onion, sliced
4
spinach leaves
8
oz roast beef, sliced
For
each wrap, spread a small amount of the cream cheese over the surface of a
tortilla. Layer the
onion,
spinach, and roast beef on top. Roll, and fold.
Makes
4 servings
Per
Serving: 300 cal, 13 g pro, 42 g carb, 9 g fat, 3 g sat. fat, 21 mg chol, 3 g
fiber, 659 mg
sodium
Chocolate dipped apricots
2
oz bittersweet chocolate
24
dried apricots
1
Tbsp chopped pistachios
Microwave
the chocolate on high for 2 minutes, stirring halfway through until completely
melted.
Dip the apricots halfway into the chocolate. Let the excess drip off. Place the
apricots
onto
wax paper. Sprinkle the pistachios over the chocolate-covered portions, and
place them in
the
refrigerator until the chocolate is set.
Makes
8 servings
Per
Serving: 99 cal, 1 g pro, 17 g carb, 3 g fat, 2 g sat. fat, 0 mg chol, 2 g
fiber, 1 mg sodium Spinach-Stuffed Salmon Fillets
4
salmon fillets (about 5 ounces each)
Pinch
salt
Pinch
freshly ground black pepper
1
package (10 ounces) baby spinach, coarsely chopped
2
tablespoons prepared pesto
1
tablespoon chopped dry-packed sun-dried tomatoes
1
tablespoon pine nuts
Heat
the oven to 400 F. Make a slit two-thirds of the way through the center of each
fillet making
sure
not to cut all the way through. Season each fillet with the salt and pepper. In
a bowl,
combine
the spinach, pesto, tomatoes, and pine nuts. Spoon 1/3 cup of the mixture into
each slit.
Arrange
the fillets on a broiler pan coated with cooking spray. Roast for 8-10 minutes
or until the
spinach
mixture is heated through.
Serves
4
Nutrition
at Glance:
Per
serving: 329 calories, 32 g protein, 4 g carbohydrates, 20 g fat, 4 g saturated
fat, 213 mg
sodium,
86 mg cholesterol, 3 g fiber Pan-Roasted Steak and
Onions
1
tablespoon extra-virgin olive oil
2
tablespoons balsamic vinegar
1
tablespoon Worcestershire sauce
1
tablespoon Dijon Mustard
2
cloves garlic, minced
1
pound flank steak
1
tablespoon cracked black pepper
½
teaspoon salt
1
cup fat free chicken broth
1
medium onion, cut into ¼" thick rings
In
a large no aluminum baking dish, combine the oil, vinegar, Worcestershire
sauce, mustard,
and
garlic. Add the steak; turn to coat. Cover; refrigerate for 30 minutes or
overnight, turning
once.
Coat
a nonstick skillet with cooking spray. Place over medium-high heat. Sprinkle
the steak with
the
pepper and salt. Brown for 2 minutes per side (for medium-rare). Remove the
steak from the
skillet;
cover the steak loosely to keep it warm. Reduce the heat to medium.
Add
the onion slices to the skillet and cook until golden brown, about 4-5 minutes
per side.
Add
the remaining broth as needed to prevent the onions from sticking.
Thinly
slice the steak across the grain; serve with onions.
Serves
4
Nutrition
at a glance:
Per
serving: 239 calories, 24 g protein, 7 g carbohydrates, 12 g fat, 4 g saturated
fat, 580 mg
sodium,
55 mg cholesterol, 1 g fiber Chopped-Dipped Strawberries
2
squares (1 ounce each) semisweet or bittersweet chocolate, chopped
½
tablespoon whipping cream
Dash
almond extract
8
strawberries
Combine
the chocolate and the whipping cream in a glass measuring cup or bowl.
Microwave
at medium power for 1 minute or until the chocolate melts, stirring after 30
seconds.
Stir
in the almond extract and cool slightly.
Dip
each strawberry into the melted chocolate, allowing the excess to drip off.
Place on waxed
paper-lined
baking sheet.
Refrigerate
or freeze for approximately 15 minutes until the chocolate is set.
Serves
2
Nutrition
at a Glance:
Per
serving: 175 calories, 3 g protein, 24 g carbohydrates, 9 g fat, 6 g saturated
fat, 1 mg sodium,
5
mg cholesterol , 4 g fiber. Grilled Yellow fin Tuna
With White Bean And Oregano Salad
6
ounces sushi-grade yellow fin tuna
Salt
Cracked
black pepper
1/4
teaspoon crushed garlic
1/2
lemon, juice of
2
ounces olive oil
1/4
cup water
1
teaspoon fresh basil, chopped
1/2
tablespoon dried oregano
12
ounces cooked white beans
1
teaspoon parsley, chopped
Season
the tuna with the salt and pepper and grill each side for 30-45 seconds. Set
aside to cool.
Mix
the garlic, lemon juice, olive oil, water, basil, oregano, and beans in a cold
mixing bowl and
let
marinate for 3 hours in the refrigerator.
To
serve, bring the salad to room temperature and place it in the middle of a
shallow bowl. Slice
the
tuna thinly, and lay it on top of the bean mixture. Garnish the plate with the
chopped parsley.
Serves
4
Nutrition
at a Glance:
Per
serving: 299 calories, 18 g protein, 23 g carbohydrates, 15 g fat, 2 g
saturated fat, 19 mg
sodium,
19 mg cholesterol, 10 g fiber. Cottage Cheese Puffs ~
PHASE 2
2
cups low-fat cottage cheese
4
egg yolks
6
tablespoons all purpose flour
1/2
teaspoon vanilla
pinch
of salt
8
egg whites
Recipe
makes 6 servings (about 5 pancakes each).
Drain
the cottage cheese in a sieve to remove excess moisture. Stir together cottage
cheese, egg
yolks,
flour, and vanilla in a large bowl until well blended.
Add
salt to egg whites in large bowl. Beat at medium speed until soft peaks form.
Gently fold
egg
whites into cottage cheese mixture in 2 or 3 additions until no streaks of
white remain.
Spray
large non-stick skillet with non-stick vegetable cooking spray. Heat skillet
over medium
heat
for each pancake drop 2 or 3 heaping tablespoons of batter into skillet, 1 inch
apart:
pancakes
should not be larger than 2 1/2 inches in diameter. Cook for about 2 minutes or
until set
on
bottom and lightly golden. Flip pancakes over; cook for 1 more minute or until
golden.
(Pancakes
will be very light.) Remove to baking sheet and keep warm in low oven. Repeat
with
remaining
pancake batter, spraying skillet as needed. Low-Fat Cottage
Cheese Omelet
2
eggs, separated
1/4
cup low-fat cottage cheese
dash
of pepper
1/2
tbsp. dried parsley
Non-stick
spray oil
Spray
skillet with cooking spray. Beat the egg whites until stiff, but not dry. Beat
the yolks
separately
until lemon colored and thick. Add the cottage cheese and pepper and beat until
smooth.
Fold in the egg whites and parsley.
Place
the mixture in the skillet and cook over medium heat until lightly browned on
the bottom
and
fluffy (about 3 to 4 minutes.) Heat in the oven for 15 minutes. Make a crease
down the
center
of the omelet with a knife and fold over. Serve at once. Makes 1 omelet. Greek
Salad
1
pkg. (10 oz.) salad greens
1/2
cup ripe olives
3
plum tomatoes cut into chunks
1/2
cup thinly sliced red onion
1/2
medium cucumber, peeled, cut into chunks
2/3
cup Greek dressing
1
pkg. (4 oz.) crumbled feta cheese
Toss
greens, olives, tomatoes, onion, and cucumber into large bowl. Drizzle with
dressing.
Sprinkle
with cheese. Makes 6 servings.
Greek
Dressing:
1/2
cup virgin olive oil
1/4
cup fresh lemon juice (1 lemon squeezed)
1
glove garlic, minced
1
tsp. dried oregano leaves
1/4
tsp. pepper
1/2
tsp. salt to taste
Mix
oil, juice, garlic and seasonings Italian Style
Spaghetti Squash
Halve
1 (2 lb.) spaghetti squash lengthwise. Scrape out seeds. Place squash halves,
cut sides
down,
and 1/4 cup water in glass baking dish. Cover with plastic wrap. Microwave on
high 8 to
10
minutes until tender; let cool slightly.
Meanwhile,
in large skillet, heat 1 tbsp. lemon olive oil; add 1 thinly sliced medium red
onion.
Cook
over medium heat 3 minutes until onion is translucent.
Add
1 (8 oz.) zucchini, cut into 1/2-inch dice; cook 4 to 5 minutes until zucchini
begins to
brown.
Add
4 diced medium tomatoes and 1/4 tsp. each salt and pepper.
Reduce
heat; simmer gently 10 minutes.
Using
fork, scrape squash strands into bowl; toss 1/4 tsp. each salt and pepper and 1
tbsp. lemon
olive
oil.
Divide
squash among 4 pasta bowls; mound in center; spoon vegetable mixture around
squash.
Makes
4 servings. Oriental Pineapple Chicken
Marinade:
1/2
cup pineapple juice
2
tbsp. rice-wine vinegar
1/2
tsp. reduced-sodium soy sauce
1/4
cup sliced green onion
1
clove garlic, minced
1/8
teaspoon freshly ground black pepper
1
lb. boneless, skinless chicken breasts, halved
8
cups assorted salad greens, such as spinach, radicchio, endive, sprouts
8
slices fresh peeled pineapple, cut 1/2 inch thick
1/2
tsp. sesame seeds, toasted
Note:
To toast sesame seeds, sprinkle them into a heavy skillet. Shaking the pan and
stirring
seeds
often, being careful not to burn them, cook over low heat until seeds make
popping sound.
Prepare
marinade:
Combine
juice, vinegar, soy sauce, onion, garlic and pepper in glass pie plate. Add
chicken and
turn
to coat. Marinate 30 minutes, turning once.
Arrange
salad greens on four salad plates. Set aside. Remove chicken from marinade and
place
on
broiler pan; reserve marinade.
Broil
chicken 4 inches from heat approximately 3 minutes on each side or until
browned and
cooked
through. Remove from broiler, cover and set aside. Place pineapple slices on
broiler pan.
Broil
1 to 2 minutes or until fruit is cooked and browned. Remove from broiler pan.
To
make dressing, bring reserved marinade to boiling in small saucepan over
medium-high heat.
Reduce
heat to medium and boil 3 minutes. Set dressing aside to cool slightly. Slice
chicken
breasts
crosswise and arrange on lettuce. Spoon boiled dressing over chicken and
greens.
Sprinkle
with sesame seeds; add pineapple slices. Serve immediately.
Makes
4 servings. Chicken Honey Nut Stir Fry
A
simple yet elegant chicken dish, stir fried with carrots, celery and an orange
honey sauce. This
recipe
is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the
American
Diabetes
Association. Preparation time: 20 minutes Prep Time: approx. 10 Minutes. Cook
Time:
approx.
10 Minutes. Ready in: approx. 20 Minutes. Makes 6 servings.
2
teaspoons peanut oil
2
stalks celery, chopped
2
carrots, peeled and diagonally sliced
1
1/2 pounds skinless, boneless chicken breast halves - cut into strips
1
tablespoon cornstarch
3/4
cup orange juice
3
tablespoons light soy sauce
1
tablespoon honey
1
teaspoon minced fresh ginger root
1/4
cup cashews
1/4
cup minced green onions
Directions
1
Heat 1 teaspoon of the oil in a wok over high heat. Add
the
carrots and celery and stir fry for 3 minutes. Add
remaining
1 teaspoon oil, then add the chicken and stir fry for
5
more minutes.
2
In a small bowl, dissolve the cornstarch into the
orange
juice. Mix in the soy sauce, honey and ginger. Add
this
sauce to the wok and cook over medium heat until
thickened.
Top with the cashews and green onions.
Nutrition
at a glance
Servings
Per Recipe: 6 amount
per
serving
Calories
235
Protein
27.3g
Total
Fat 7.9g
Sodium
536mg
Cholesterol
69mg
Carbohydrates
13g
Fiber
1.2g Low-Carb Grilled Pork Chops with Chive Cream
Pork
chops are pan seared then grilled and served with a chive cream sauce with
lemon
undertones.
This is a free sample recipe of our Quick-Smart™ premium recipe collection. The
complete
Premium Collection is available by subscription only. Makes 4 servings.
2
tablespoons vegetable oil
1
teaspoon salt
1/2
teaspoon ground white pepper
1
shallots, crushed
3
pounds pork chops (4 large chops)
CHIVE
CREAM:
1
cup whipping cream
1/4
teaspoon lemon extract
1/4
teaspoon salt
1/8
teaspoon ground white pepper
1/4
cup minced fresh chives
Directions
1
In a shallow pan, stir together oil, salt, pepper, and
shallots.
Place pork chops in pan, coat with marinade on both
sides,
and let rest for 15 to 30 minutes.
2
Chive Cream: In a small saucepan over medium heat,
place
cream and lemon extract. Simmer until reduced by about
one
third; keep warm over low heat. Just before serving,
season
with salt and pepper, then stir chives into warm cream sauce.
3
Prepare a charcoal fire or preheat broiler. Place pork
chops
on grill or under broiler, about 4 inches from heat,
and
cook until browned on one side (about 4 minutes). Turn
and
cook second side until lightly browned and slightly
firm.
Serve chops immediately, drizzled with Chive Cream.
Nutrition
at a glance
Servings
Per Recipe: 4 amount
per
serving
Calories
906
Protein
71.1g
Total
Fat 65.7g
Sodium
897mg
Cholesterol
279mg
Carbohydrates
4.1g
Fiber
0.3g Layer Salad
1
Head Lettuce
2
Sticks Celery
3
Medium Onions
1
Green Pepper
1
small bag Frozen Green Peas
Layer
all ingredients, ending with lettuce on top. Spread mayonnaise
over
top. Sprinkle with grated Parmesan Cheese. Cover and
refrigerate.
Sprinkle with bacon bits. Broccoli Salad
5
Cups Broccoli flowerets
10
strips Bacon, crumbled
1/4
cup Raisins
1/2
cup Sunflower seeds
1/4
cup chopped Onion
1
cup Mayonnaise
2
T. . Sucralose
1
T. Vinegar
Combine
broccoli, bacon, raisins, nuts and onion in large bowl.
In
small bowl, combine mayonnaise, sucralose, and vinegar. Toss
into
broccoli mixture. Refrigerate, covered for 2-3 hours before serving. Cinnamon
Crispas!
1
bag plain pork rinds
10
packages sweetener
4
Tbsp butter
1
Tbsp cinnamon
Drizzle
melted butter over the rinds. Combine sweetener with cinnamon in a
bag
and shake with rinds. Coconut Milk Pudding
1
can coconut milk
1/2
can water
2
tsp unflavored gelatin powder
5
packages sweetener
1/2
tsp vanilla
Stir
gelatin powder into the cold water. Combine coconut milk with
sweeteners
and vanilla. Bring the coconut milk to a boil, then slowly stir
in
the gelatin and water mixture. Refrigerate ate least four hours.
Serves
4.
5
gm. carbs/serving. Quickie Dessert
1
large package cottage cheese (1/2 cup--4 grams carbohydrate)
1
small package sugar-free Jello undissolved
1
tub Cool Whip whipped topping
Pineapples
optional
Mix
all together and eat. Decadent Brownie Bites
1
cup ground almonds -- sift 3 times
1/2
teaspoon baking powder
1/2
teaspoon salt
1
3/4 cups Splenda
1
cup unsalted butter
4
ounces unsweetened baking chocolate -- cut into pieces
2
teaspoons vanilla
4
extra large eggs – beaten
1
cup chopped pecans
Topping
5
ounces cream cheese – softened
2
tablespoons Splenda
1
tablespoon cream
1
cup whipped cream -- see note**
Chocolate
Topping -- optional
Fresh
raspberries -- optional
Preheat
oven to 350*F Grease or spray a 9"x13" cake pan. Mix together the dry
ingredients;
set aside.
In
a microwave bowl, on high, melt the butter and the chocolate. Add the Splenda ,
the beaten
eggs
and vanilla; beat until well blended. Stir in the dry mixture, mix well, then
stir in the
pecans.
Pour into the prepared pan, spread evenly. Bake at 350* for about 20 minutes or
until a
pick
inserted comes out clean. Check at 15 minutes. DO NOT OVERBAKE!
Cool
on wire rack.
While
brownies are cooling make the topping: Cream together the cream
cheese
and Splenda. Stir in the cream until well mixed. Fold in the whipped
cream{**The
recipe calls for 1 cup of all ready whipped cream}until well
blended.
Chill until serving time. When ready to serve put the cream cheese
mixture
into a piping bag fitted with a large star tip. Cut the brownies into 48
squares.
Pipe rosettes on top of each square{or just spoon a dollop of the cream
mixture
on top of each} If you can afford the carbs, drizzles a small amount of
chocolate
sauce on top of the rosette and scatter a few fresh raspberries on the
plate.
48
Bite Size Brownies @ 2.5 minus 0.7 gr. fiber= 1.8 carbs each Turkey
Roll-Ups ~ ALL PHASES
4
slices turkey breast (I use deli style)
4
med. Boston lettuce leaves
4
scallions
4
red or green pepper strips
Cilantro
Mayonnaise (see below)
Place
1 slice of turkey on a lettuce leaf spread with Cilantro Mayonnaise or Joe's
Mustard Sauce
recipe
( I prefer this one)Add 1 scallion and 1 pepper strip. Fold into a tight, cigar
like roll.
Ham
may be substituted for the turkey. Cilantro Mayonnaise can be used as a dip
instead of a
spread.
Per
Serving: 54 calories, 10 g protein, 2 g carbohydrates, 1 g fat, 0 g saturated
fats, 604 sodium,
17
mg cholesterol, 1 g fiber
Cilantro
Mayonnaise
3/4
cup reduced-fat mayonnaise
3/4
cup loosely packed cilantro leaves
1
tablespoon fresh lime juice
1
teaspoon light soy sauce
1
small clove garlic
Place
the mayonnaise, cilantro, lime juice, soy sauce, and garlic in a blender or
food processor.
Blend
until smooth.
Yield
3/4 cup
Per
Tablespoon:
36
calories, 0 g. protein, 3 g carbohydrates, 3 g fat, 1 g saturated fats, 104 mg
sodium, 4 mg
cholesterol,
0 g fiber Apple Walnut Chicken Salad ~ PHASE 2
5
ounces cooked chicken breast, cut into 1/2" to 3/4" chunks
1/2
cup chopped celery
3/4
cup chopped apple
2
ounces chopped walnuts
1
tablespoon raisins
1/3
cup prepared low-sugar Italian dressing
Bibb
Lettuce
In
a medium bowl, gently stir together the chicken, celery, apple, walnuts, and
raisins. Pour the
dressing
over the mixture and toss gently to coat.
Serve
on a bed of Bibb lettuce.
Serves
2
Nutrition
Per Serving:
444
calories, 27 g protein, 33 g carbohydrates, 25 g fat, 3 g saturated fat, 391 mg
sodium, 63 mg
cholesterol,
8 g fiber Oriental Cabbage Salad ~ ALL PHASES
1/2
small head green cabbage
3
scallions, chopped
2
tablespoons dark sesame oil
2
tablespoons rice wine vinegar
2
tablespoons sesame seeds, toasted
Combine
the cabbage, scallions, oil, and vinegar. Toss well and chill until ready to
serve.
Add
the sesame seeds and toss again before serving.
Serves
4
per
serving: 103 calories, 2 g protein, 5 g carbs, 9 g fat, 1 g saturated fats, 15
mg sodium, 0 mg
cholesterol,
2 g fiber Edamame Salad~ ALL PHASES
1
bag (16 oz.) frozen shelled edamame (green soybeans)
1/4
cup seasoned rice vinegar
1
tablespoon vegetable oil
1/4
teaspoon salt
1/8
teaspoon fresh ground pepper
1
bunch radishes (8 ozs.) cut in half and thinly sliced
1
cup loosely packed chopped fresh cilantro leaves
Toss
the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a
large bowl.
Serve
chilled or room temperature.
If
edamame is not readily available, you may substitute chick peas.
Serves
4
Per
serving: 224 calories, 15 g protein, 18 g carbs, 12 g fat, 1 g saturated fats,
479 mg sodium, 0
mg
cholesterol, 6 g fiber Spinach Salad with Strawberry Poppyseed Dressing ~
PHASE 2
1
cup sliced fresh strawberries
1/4
cup red wine vinegar
1
tablespoon + 1 teaspoon Splenda
1
teaspoon poppyseeds
½
teaspoon dry mustard
½
cup canola oil
Blend
all ingredients with a hand blender, blender or food processor. Refrigerate.
Makes 1 cup
dressing.
2
tablespoons:
15
g. fat; 4 g. carb.
138
calories
Salad
Ingredients
5
cups torn fresh spinach, washed and dried
1
½ cups sliced fresh strawberries
1
cup sliced celery (about 2 ribs)
(
I sometimes add 1 or 2 Kiwi fruit sliced)
Toss
the salad ingredients together, then add about half the dressing just before
serving.
Refrigerate
remaining dressing.
Serves
4.
1
serving (without dressing)
2
g. protein ; 6 g . carbohydrates; 3 g. fiber; trace fat
32
calories Almost Chili’s Lettuce Wraps
3T
olive oil
½
onion – diced
½
red bell pepper – diced
3
stalks asparagus, sliced thin
2
celery stalks, diced
1
boneless, skinless chicken breast with all the fat trimmed off – cut in tiny
pieces.
1
can water chestnuts
1/8
to ¼ C lite soy sauce (to taste)
1/2
t ginger
Cayenne
pepper to taste
1
packet splenda or stevia plus
Boston
lettuce
Stir
fry onion, pepper, asparagus, celery in the olive oil until almost done, then
add the chicken.
Continue
to stir fry until chicken is cooked. (not long) add water chestnuts and soy
sauce, stevia,
cayenne.
Cook until almost reduced (also not long).
Wrap
in Boston lettuce and enjoy.
You
could probably cut up slivers of jicama to take the place of the little
Styrofoam noodles. Egg White Omelet With Herbs And Mushrooms~ ALL
PHASES
4
eggs whites
1
tablespoon chopped fresh herbs (a combination of any or all of the following
fresh herbs may
be
used: basil, tarragon, thyme, parsley and chives) or 1 1/2 teaspoon dried herbs
sliced
mushrooms
1
tablespoon low-fat parmesan cheese
Place
egg whites in mixing bowl
Whisk
eggs slightly
Add
1 tablespoon of herbs to egg mixture and mix well
Coat
a small skillet with non-stick cooking spray and set it over low heat. Pour egg
in mixture
and
slices mushrooms.
When
eggs begin to set, left edges with spatula and tilt skillet to let uncooked egg
run to the
bottom;
sprinkle parmesan cheese over omelet.
Continue
cooking omelet over low heat; when cooked to an even consistency, fold the
omelet
over
into a half circle and cook until fluffy. FRITTATA
1
tablespoon extra-virgin olive oil
1
small onion, sliced
2
cloves garlic, minced
1
package (10 ounces) frozen spinach, thawed and well-drained
2
large eggs
3
egg whites
1/3
cup fat-free evaporated milk
1/2
cup shredded reduced-fat mozzarella cheese
SALSA:
4
plum tomatoes, seeded and chopped
2
scallions, minced
1
clove garlic, minced
2
tablespoons minced fresh cilantro
1
tablespoon fresh lime juice
1/4
teaspoon salt
1/8
teaspoon freshly ground black pepper
To
make the frittata: Preheat oven to 350. Heat the oil in a 10" nonstick
skillet over med. heat.
Add
the onion and garlic and cook, stirring, for 3 minutes or until tender. Stir in
the spinach.
Reduce
the heat to low. In a lg. bowl, beat the eggs and egg whites with the milk
until light
yellow
and frothy. Pour the egg moisture over the spinach in the skillet. Cook for 5-7
minutes,
until
the egg mixture is cooked on the bottom and almost set on top. Sprinkle with
the cheese.
Bake
in the oven until the eggs are set and the cheese has melted, 5-10 minutes.
To
make the salsa: In a large bowl, stir together the tomatoes, scallions, garlic,
cilantro, lime
juice,
salt, and pepper. Serve fresh, at room temperature, over the frittata.
You
can also serve the frittata with commercial jarred salsa.
Serves
2
Per
serving:389 calories, 27 g protein, 28 g carbs, 17 g fat, 6 g saturated fats,
740 mg sodium,
230
mg cholesterol, 8 g fiber Fast Frittata ! ALL PHASES
3/4
cup egg substitute
1
onion, halved lengthwise and slivered
1
red pepper slivered into strips
1
tbsp. chopped flat-leaf parsley
2-3
slices Canadian bacon, cut into strips (optional)
Broccoli
florets
Spray
non-stick skillet slightly. Add the onion to skillet and cook on low-heat for 5
minutes.
Remove
from heat. Pre-heat.
Beat
the egg substitute, ham and parsley in a bowl. Pour over the onion in the
skillet. Cook the
mixture
on the stove over medium heat until the bottom is set and the top is still
slightly wet.
Add
broccoli florets and red pepper.
Place
the skillet under the broiler, 4-6 inches from the heat source, until the top
of the frittata is
puffed
and set, 2-3 minutes.
Slice
into wedges. Serves 2. OATMEAL PANCAKE ~ PHASE 2
1/2
cup old-fashioned oatmeal
1/4
cup low-fat cottage cheese (or tofu)
4
egg whites
1
teaspoon vanilla
1/4
teaspoon cinnamon
1/4
teaspoon nutmeg
Process
the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg
in a
blender
until smooth.
Spray
a nonstick skillet with cooking spray. Add the batter and cook over medium heat
until both
sides
are lightly browned.
You
can top the pancake with a low-sugar syrup of your choice.
Serves
1
I
actually made 3 good size pancakes with this recipe and I had 1 and DH had 2.
Per
serving: 288 calories, 29 g protein, 32 g carbohydrates, 4 g fat, 1 g.
saturated fat, 451 mg.
sodium,
5 mg cholesterol, 5 g fiber White Chili ~ ALL PHASES
1
Tbl. olive oil
4
skinless, boneless chicken breast-cubed
1
onion, chopped
28
oz. FF chicken broth or 2 small cans
1
(4ounce) can diced green chilies
1
tsp. garlic powder
1
tsp. cumin
1/2
tsp. oregano
1/2
tsp. dried cilantro
1/2
to 1 tsp. chili powder
1
24 oz. great northern beans or cannellini beans, drained & rinsed
2
green onions, chopped
shredded
co-jack or mont. jack cheese
Heat
oil in a large saucepan over med.-hi heat. Cook chicken and onion in oil 4 to 5
minutes, or
until
onion is tender.
Stir
in the chicken broth, green chilies, garlic powder, cumin, oregano, cilantro,
and cayenne
pepper.
Reduce heat, and simmer for 15 minutes.
Stir
in the beans, and simmer for 5 more minutes, or until chicken is no longer
pink. Garnish
with
green onions and shredded cheese! You can add a dollop of sour cream after you
get to
phase
2 on SB diet. Meatloaf ~ PHASE 2
Phase
Two
Meatloaf
1
can (6 oz.) no-salt added tomato paste
1/2
cup dry red wine
1/2
cup water
1
tsp. minced garlic
1/2
tsp. dried basil leaves
1/2
tsp. dried oregano leaves
1/4
tsp. salt
16
oz. ground turkey breast
1/4
cup shredded zucchini
1/4
cup cholesterol-free egg substitute or 2 egg whites
Preheat
oven to 350 degrees. Combine tomato paste, wine, water, garlic, basil, oregano
and salt
in
small saucepan. Bring to boil; reduce heat to low. Simmer, uncovered, 15
minutes. Set aside.
Combine
turkey, zucchini, egg substitute and 1/2 cup reserved tomato mixture in large
bowl.
Mix
well. Shape into loaf; place into ungreased 9x5x3-inch loaf pan.
Bake
45 minutes. Discard any drippings. Pour 1/2 cup remaining tomato mixture over
top of
loaf.
Bake an additional 15 minutes. Place on serving platter. Cool 10 minutes before
slicing.
Garnish
as desired. Makes 8 servings. Poached Salmon with Dill
Sauce ~ ALL PHASES
4
fresh salmon steaks (about four ounces each)
2
cups dry white wine
2
cups water
1
small onion
Measure
thickness of salmon steaks to determine cooking time. Select a large deep
skillet or
similar
pan with a lid, large enough to hold steaks in a single layer without touching
each other.
Cut
a piece of aluminum foil just large enough to fit inside the top of the
skillet.
Add
wine, water and onion to skillet. Bring to boiling; lower heat to simmer.
Add
salmon steaks to liquid in a single layer. (Fish should be just barely covered
with liquid.)
Adjust
heat to maintain simmer. Cover steaks with aluminum foil. Cover skillet with
lid.
Simmer
salmon steaks 10 minutes per measured inch of thickness. Do not let liquid
boil.
Remove
and discard foil. Lift salmon steaks from skillet with a slotted spatula; place
on paper
toweling
to drain. Transfer steaks to dish. Spoon onions from the poaching over the top.
Garnish
with parsley and lime wedges, serve with steamed asparagus.
Makes
four servings. Broiled Seafood Kabob ~ ALL PHASES
1
pound fresh or frozen cod, halibut, salmon or tuna steak cut 1 inch thick
1/2
large red onion, cut lengthwise into quarters
1/2
green pepper, cored; seeded and cut into 4 wedges
1/2
red pepper, cored; seeded and cut into 4 wedges
4
cherry tomatoes
Pre-heat
broiler. Prepare Fish Kabobs: separate onion layers slightly. Thread fish and
vegetables
onto
each of four skewers, alternating fish cubes with onion quarters, green and red
pepper
wedges
and cherry tomatoes. Brush kabobs lightly with olive oil.
Place
skewers on broiler pan and broil 4 inches from heat source about 3 minutes.
Turn kabobs
and
brush again with olive oil. Broil 3 to 4 minutes longer or until fish is no
longer translucent
and
vegetables are tender-crisp. Serve immediately on bed of spaghetti squash.
Makes 4
servings.
Salsa Chicken
8
cups finely shredded iceberg lettuce
3
Tablespoons chili powder
1
teaspoon ground cumin
1
pound boneless, skinless chicken breast, cut into 1" pieces
2
large egg whites
2
tablespoons extra-virgin olive oil
8
ounces chunky tomato salsa
1/2
cup fat-free sour cream
Cilantro
sprigs (optional)
Divide
the lettuce among 4 individual plates, cover and set aside. In a large bowl,
combine the
chili
powder and cumin. Add the chicken, turning to coat. Lift the chicken from the
bowl,
shaking
off the excess coating. Dip the chicken into the egg whites, then coat again
with the
remaining
dry mixture.
Heat
oil in a wide nonstick frying pan or wok over med. heat. When the oil is hot,
add the
chicken
and stir-fry gently until no longer pink in the center. Cut to test (5-7 minutes).
Remove
the
chicken from the pan and keep warm. Pour the salsa into the pan; reduce the
heat to medium
and
cook, stirring, until the salsa is heated through and slightly thickened.
Arrange the chicken
over
the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs,
if using.
Serves
4
Per
serving; 266 calories, 32 g protein, 12 g carbs, 10 g fat, 2 g saturated fat,
457 mg sodium, 66
mg
cholesterol, 5 g fiber. Sweet Cranberry Spinach Salad ~ PHASE 2
Dressing:
1/4
teaspoon paprika
4
teaspoons splenda
1
tablespoon white wine vinegar
1
tablespoon apple cider vinegar
1/4
cup olive oil or canola oil
Dash
of salt
1
tablespoon toasted sesame seeds
2
teaspoons minced fresh onion
Salad:
8
ounces baby spinach and baby lettuces (or use all spinach)
3
tablespoons toasted slivered almonds
6
tablespoons dried cranberries
3
tablespoons crumbled blue cheese or Gorgonzola
1
(1 ounce) can mandarin orange segments, drained
9-12
ounces skinless, boneless chicken breasts, grilled and sliced on the diagonal
Garnish:
snipped chives
Make
the dressing: In a deep bowl, combine paprika, sugar, vinegars, oil and salt.
Whirl with an
immersion
blender until well combined and sugar is dissolved. If you don't have an
immersion
blender,
use a regular blender, simply put the ingredients in a jar and shake well, or
whisk
together
until sugar is dissolved. Stir in sesame seeds and minced onion.
Assemble
the salad: In a large salad bowl, place lettuce and spinach. Pour dressing over
and toss
until
the leaves are coated evenly. Divide salad among 3 large dinner plates.
Sprinkle each salad
with
1 tablespoon almonds, 2 tablespoons cranberries, 1 tablespoon blue cheese, 1/3
of mandarin
oranges
and 1/3 of grilled chicken. Garnish with snipped chives.
Makes
3 main dish servings. (If you want to serve it as a side dish, omit the chicken
and divide
among
6 salad plates.)
Substitution
ideas: Substitute toasted pine nuts or toasted sunflower seeds for the almonds.
Substitute
dried cherries for the dried cranberries and toasted pecans for the almonds. If
you
don't
have cider vinegar, use all white wine vinegar.
Note:
Do not dress the salad ahead of time or it will wilt; dress it right before
serving. And do
not
combine nuts and cranberries in the salad bowl; they fall to the bottom and do
not get evenly
distributed
on the plates then. Spinach Stuffed Mushrooms
1
pkg. (10 ounces) frozen chopped spinach
1/8
tsp. garlic salt
8
large mushrooms
1
Tb. extra-virgin olive oil
Shredded
cheese
In
a med. saucepan, bring 1/2 cup water to a boil. Add the spinach and salt.
Cover, and cook
according
to pkg. directions. Wash the mushrooms. Remove the stems, trim off the ends,
then
chop
the stems fine.
Heat
the olive oil in a large skillet. Add the chopped mushroom stems. Sauté' until
golden, about
3
minutes. Remove from the pan. Add mushroom caps and sauté until a little brown,
remove to a
heatproof
serving platter.
Drain
the spinach. Stir in the sautéed chopped mushrooms.
Spoon
the spinach mixture into the caps, add a little shredded cheese of your choice
to the tops
of
each mushroom, pop in the microwave for about 30 seconds or until cheese is
melted and
serve
immediately or place in the oven on low heat to keep warm. Asparagus
with Lemon-Mustard Sauce ~ PHASE 1
8
Servings
2
pounds asparagus -- trimmed
1
cup reduced fat mayonnaise
2
TB fresh lemon juice
2
TB prepared yellow mustard
2
or 3 teaspoons Splenda -- to taste
Stem
asparagus till tender, about 5-8 minutes. Plunge into ice water; remove when
cool and
drain.
Whisk together remaining ingredients in small bowl and let stand for about two
minutes,
then
whisk again. Taste
and
add more splenda or lemon juice as needed.
Serve
asparagus at room temperature or chilled, on individual plates with the sauce
spooned on
top.
Awesome Almond Cookies ~ PHASE 1
4
tbsp butter (or spread of your choice)
1/2
c splenda
2
eggs
1c
ground almonds
1tsp
extract -or-sugar free syrup of your choice(opt...I have used both and they
were both great)
Mix
together butter and splenda, once well mixed add eggs and again mix well.
Add
ground almonds (either previously ground or ones you have ground yourself-they
do not
have
to be super fine, small chunks is fine).
Once
combined place by tsp onto sprayed cookie sheet and bake at 350* F for approx
10 mins or
until
they are lightly browned.
Enjoy!
Makes
approx 24 cookies depending on how big you make them :)
Optional
Variation:
Make
half of the above recipe (2 tbsp butter, 1/4 c splenda, 1 egg, 1/4 c almonds,
1/2 tsp extract
or
syrup). Cut 6 peaches in half and scoop out centers a bit to make the hole
bigger. Spoon
mixture
into each half and bake at 350*F for 30 mins or until almond mixture is puffed
and
lightly
browned. Balsamic Glazed Vegetables ~ PHASE 1
4
to 6 servings
1
1/2 to 2 pounds of your choice of the following, or any combination of: brussel
sprouts, yellow
squash,
broccoli, cauliflower and zucchini
1/2
cup water
1/2
cup balsamic vinegar
1
tablespoon Smart Balance Spread
Salt
and freshly ground black pepper
Chopped
parsley leaves, for garnish
Place
veggies in a pan with water and vinegar. Bring to a boil and cover. Reduce heat
to medium
and
cook 10 minutes. Remove lid and raise heat back up. Allow the water to boil
away and the
vinegar
to reduce and glaze the veggies, about 5 to 7 minutes. When the vegetables are
glazed, to
a
sweet, rich brown color add butter to the pan. Turn veggies to coat lightly
with Smart Balance
spread.
Season with salt, pepper and serve. Garnish with parsley. Beef
and Onion Stir-Fry ~ PHASE 1
Serving
Size : 4
1
pound lean beef steak (flank, sirloin or top round -- cut into 1/4" thick
1
teaspoon salt
1
whole egg white
1
TB cornstarch
Canola
oil
3
cups mild onions -- sliced
broccoli
florets (optional)
1
TB dry red wine or sherry or wine vinegar
1
TB splenda
4
TB low-sodium soy sauce
Combine
beef, salt, egg white and cornstarch. Mix well with hands; set aside. Heat
about 2" of
oil
to 375º in a wok or deep skillet. Stir-fry beef, small amounts at a time, until
lightly browned;
drain
on paper towels. Lower temperature to 350º; add additional oil if necessary and
stir-fry the
onions
until soft and well browned. Remove. If desired, add broccoli and stir-fry
until crisp[1]
tender.
Return beef and onions. Add wine, splenda and soy sauce. Stir-fry at 425º for 2
minutes
or
until beef is glazed and brown. Black Bean
Vinaigrette ~ PHASE 1 {Crockpot Recipe}
6
to 8 servings
1
lb dried black beans
7
cups water
2
ham hocks or 1 cup chopped ham
1
garlic clove, crushed
2
fresh jalapeno peppers, seeded and chopped
3/4
cup olive oil
1/3
cup red-wine vinegar
1/2
cup chopped red or yellow bell pepper
2
TB chopped fresh parsley
1/4
cup chopped green onion
1/2
teaspoon salt
2
TB capers
Lettuce
leaves
2
hard-cooked eggs, chopped (optional)
The
day before serving, combine dried beans, water, ham, garlic and jalapeno
peppers in slow
cooker.
Cover and cook on low 8 to 9 hours or until beans are tender. Cool to room
temperature,
or
refrigerate overnight.
Drain
thoroughly; discard liquid. If using ham hocks, chop lean meat; discard bones,
skin, and
fat.
In
small bowl, combine oil, vinegar, bell pepper, parsley, green onion, salt and
capers. Pour over
beans;
toss. Spoon into lettuce lined bowl. Sprinkle with chopped eggs on top, if
desired. Caponata ~ PHASE 1
2
medium egg plants -- diced into 3/4 inch cubes
2
medium onions -- chopped
2
celery stalks -- chopped
2
cups crushed tomatoes
1
TB capers
1
TB pine nuts
1
1/2 TB Splenda
4
TB wine vinegar
1/2
cup olive oil
salt
and pepper
In
sauté pan, cook eggplant in olive oil until they just start to brown; remove
and place in sauce
pan.
In
same oil add celery and onion, simmer until tender; add tomatoes, capers and
pine nuts,
simmer
for 10 minutes and add to eggplant.
Stir
Splenda into the vinegar, add to eggplant, add salt and pepper and simmer
slowly for 30
minutes.
Allow
to cool. Cauliflower Casserole
1
large head cauliflower (or 20 oz. frozen)
3
oz. Low Fat Cream cheese, softened
2
Tbl. Smart Beat Spread (or butter)
1/2
tsp. salt
1/4
tsp. pepper
4
slice bacon, cooked & crumbled
8
oz. cheddar cheese, grated
Cook
cauliflower until very tender. Drain well and mash. Add butter, cream cheese,
salt and
pepper
and bacon. Pour into Pam-ed casserole dish. Cover top with cheese and bake at
375
degrees
for 20 minutes. Cheesy Spaghetti Squash ~ PHASE 1
6
servings
3
lb spaghetti squash
2
TB reduced fat grated Parmesan cheese
1/2
cup reduced fat shredded mozzarella cheese
2
chopped plum tomatoes
1/4
cup chopped fresh parsley
Pierce
a large spaghetti squash several times with a fork to allow steam to escape.
Microwave on
high
for 10 minutes, or until just soft, turning over after 5 minutes. Let stand for
5 minutes.
Cut
squash in half. Remove and discard seeds. Use a fork to scrape the insides of
the squash to
form
strands; reserve one squash shell. Toss strands with parmesan, mozzarella,
tomatoes and
fresh
parsley.
Spoon
squash back into shell and microwave on high for 2 minutes to heat through. Chicken
Sauté with Riesling ~ PHASE 1
4
Servings
1
TB Plus 1 tsp. Smart Balance spread
10
oz skinless, boneless chicken breasts, cut into 8 equal pieces
1
cup sliced shallots
1/2
cup low-sodium chicken broth
1/4
cup (2 fl. oz) dry Riesling wine
2
TB minced fresh parsley
1
teas white wine vinegar
1/2
teas dried thyme leaves
1/2
teas dried chervil leaves
1/4
teas salt
1/4
teas black pepper
1/2
teas cornstarch, dissolved in 1 TB cold water
In
large skillet, heat 2 teaspoons of the Smart Balance spread; add chicken. Cook
over medium[1]
high
heat 2 minutes on each side, until golden brown. Remove chicken from skillet;
set aside.
In
same skillet, heat remaining 2 teaspoons Smart Balance spread; add shallots.
Cook, stirring
frequently,4-5
minutes, until shallots are golden brown; stir in broth, wine, parsley,
vinegar,
thyme,
chervil, salt and pepper. Reduce heat to low; cook, stirring occasionally, 5
minutes.
Stir
in dissolved cornstarch; cook until sauce is slightly thickened. Return chicken
to skillet;
cook,
basting
with pan juices, 3 minutes, until chicken is cooked through. Chinese
Braised Chicken ~ PHASE 1 {Crockpot Recipe}
1
cup chopped onions
1
(3-lb) chicken, whole or cut-up
1
cup water
1/2
cup low-sodium soy sauce
2
TB chopped fresh ginger
2
TB Splenda
1
clove garlic, crushed
Salt
and pepper, to taste
Chinese
Relish:
1
cup finely chopped green onions
1/3
cup chopped fresh cilantro
1
TB grated fresh ginger
1/2
teaspoon sesame oil
1
TB rice-wine vinegar, or sherry
Salt
and pepper, to taste
Toasted
sesame seeds, for garnish
Place
onions in slow-cooker; add chicken. (If using whole chicken, place breast side
down)
In
a small bowl combine water, soy sauce, ginger, Splenda and garlic; pour over
chicken. Cover
and
cook on low for 6 to 7 hours. Season with salt and pepper, to taste.
Chinese
relish: Combine all ingredients in a small bowl. Season with salt and pepper.
Serve
with chicken, and top with sesame seeds. Chocolate Flax
Seed Muffins ~ PHASE 1
Pre-heat
oven 350 F
1
c flax seed meal
1/2
c whey protein powder chocolate flavor
4
tbsp oil
1/4
cup splenda
2
large eggs, lightly beaten
2
tsp baking powder
2
tsp artificial maple extract
1/2
tsp salt
2
oz chopped almonds (optional)
1
c water
Mix
all of the ingredients in a bowl, let stand for 3 minutes.
Spray
a 12 muffin pan with non-stick spray. Spoon batter evenly into muffin tins.
Bake 25-30
minutes.
(To
make these more chocolaty I add 1 T. of cocoa powder and 1/4 t. of stevia.) Creole
Shrimp with Rémoulade Sauce ~ PHASE 1
4
large Shrimp per person
1/4
C Creole Seasoning
1
Tbsp Canola Oil
Lightly
oil the shrimp and press each side into the Creole seasoning. Heat a sauté pan
over
medium
heat and add 1 teaspoon Canola oil. Sear the shrimp for 2 minutes on each side;
place
them
on a plate decorated with a simple salad of julienne romaine leaves, thin
sliced onion, thin
sliced
cucumber and red grape tomatoes. Garnish with the sauce.
Rémoulade
Sauce
1/4
C Creole Mustard
1
tsp Paprika
1
tsp Cayenne
1
Tbsp Kosher Salt
1/2
C Tarragon Vinegar
Mix
all ingredients well in a mixing bowl and slowly whisk in 1 1/3 cups olive oil.
In
a separate mixing bowl or cuisinart place:
1
1/2 C diced Scallions
1/2
C diced Celery
1/2
C chopped Parsley
Blend
this mixture into the olive oil mix and chill for 3 to 4 hours before using.
Place
the shrimp around the salad and drizzle the Remoulade sauce over the salad and
shrimp.
Garnish
the plate with chives or sliced scallions. Cottage Cheese
Salad with Feta and Nuts ~ PHASE 1
4
servings
4
cups torn salad greens (1 cup per plate)
1
cup 1% Cottage Cheese (1/4 cup per plate)
4
TB reduced fat crumbled feta cheese (1 TB per plate)
8
TB chopped red pepper (2 TB per plate)
4
TB toasted Walnut pieces (1 TB per plate)
4
TB Balsamic Vinaigrette (1 TB per plate)
Arrange
salad leaves on plates. Add 1/4 cup cottage cheese, 1 TB crumbled feta cheese
and 2 TB
red
pepper on each plate. Top each plate with 1 TB toasted walnut pieces, and 1 TB
Balsamic
Vinaigrette.
Dessert Crepes ~ PHASE 1
Makes
6
Crepes:
6
eggs
6
Tablespoons 1% Cottage Cheese
1
T Vanilla (or to taste)
1T
Almond Extract (or to taste)
1T
Splenda
Mix
all ingredients in a blender until smooth.
Spray
a non-stick medium crepe or fry pan liberally with Pam. Pour enough crepe
batter into the
pan
to cover the bottom. Swirl the pan around to evenly distribute the batter.
Continually shake
and
swirl the pan so the crepe does not burn.
When
the top of the crepe is dry looking then you need to flip it.
This
can be tricky.
Make
sure the top of the crepe is dry...lift one edge with a wide spatula and flip
completely over
Cook
on the other side for a few seconds and slide off onto a plate.
You
should get about 6 crepes from the batter.
Stack
your crepes up with wax paper in between to prevent sticking.
When
cool, fill with Almond Ricotta Creme and fold over.
Place
a dollop of almond creme on top and sprinkle with chopped toasted almonds.
Chocolate
Version: Fill each crepe with Chocolate Ricotta Creme, fold over and top with a
dollop
of chocolate ricotta creme and a squeeze of SF chocolate syrup.
You
can also combine cocoa powder and Splenda and sprinkle that on top and around
the sides
of
the plate for a scrumptious presentation.
The
crepes make take a few tries to get them right but the time and effort is well
worth it! Drunken Shrimp ~ PHASE 1
16
large shrimp
2
cloves garlic, minced
1/2
cup olive oil
1
large onion, peeled and sliced
salt
and pepper to taste
Juice
of 1/2 lemon
1
lemon, seeded and thinly sliced
1/2
cup dry white wine
Peel
and devein shrimp, leaving the tails on. In a large skillet sauté the garlic in
the olive oil for 2
minutes.
Add the sliced onion and salt and pepper. Sauté until the onions become
transparent.
Add
shrimp and sauté for 2 minutes, or until shrimp turn pink. Add lemon juice, the
lemon
slices,
and white wine, and cook for another 2 minutes.
Remove
from skillet and let cool to room temperature. Easy Black Bean
Soup ~ PHASE 1
3
cups Water
2
cans Black Beans
2
Stalks celery, chopped
1
Onion, chopped
1
tbsp Olive oil
2
Cloves Garlic
1
tbsp Fresh Ginger, chopped fine
Black
pepper to taste
Heat
oil in skillet. Sauté onion until tender (5 min?). Add Celery, garlic, ginger
-- cook 1-2 mins
more
to release flavors. Add everything else and simmer 30 mins or so to mix flavors
and
thicken
a little. Fake French Toast ~ PHASE 1
2
eggs
1
TBS water
1
pkt Splenda
dash
of cinnamon
Beat
the eggs (by hand is fine) in a small bowl. Add the rest and beat some more.
Spray a small
fry
pan with your favorite spray. Heat on medium high until a drop of water would
sizzle. Pour
eggs
into pan and cover. Cook until set. (Covering the pan makes this light and
fluffy.)
Serve
immediately with a little no sugar syrup ... on phase 2 this would be great
with fruit. Fish in White Wine ~ PHASE 1
3
lbs. fish (of your choice)
3/4
cup white wine
1/2
cup water
1
onion, chopped
1
sprig parsley, chopped
1
sprig chervil
1
sprig thyme
2
bay leaves
salt
and pepper to taste
4
oz Smart Balance Spread, in pats
Preheat
oven to 350F. Place fish in 9 by 13 baking dish. Mix wine with water and pour
over fish.
Place
onion, parsley, and chervil under and over fish. Add bay leaves and thyme. Top
with salt,
pepper
and Smart Balance. Bake 25-30 minutes. Garbanzo
Crockpot Dinner ~ PHASE 1 {Crockpot Recipe}
8
servings
1
lb dried Garbanzo beans, rinsed
3
cups low-sodium chicken broth or bouillon
3
cups water
4
large tomatoes, peeled, seeded, chopped
3/4
lb lean pork, cut into 1/2 inch cubes
3
oz prosciutto, chopped
1
onion, chopped
1
garlic clove, crushed
1
yellow or green bell pepper, seeded and chopped
2
teaspoons chopped fresh basil
1/2
teaspoon salt
1/8
teaspoon pepper
1
cup torn fresh spinach
In
3-1/2 quart slow cooker, combine all ingredients. Cover and cook on low 10 to
11 hours, until
beans
are tender. German Beef Salad ~ PHASE 1
4
oz cooked lean beef, thinly sliced
1.5
cups onion, thinly sliced
5
cups fresh spinach
1
cup celery, sliced
1
cup sauerkraut, drained
1/2
cup low sugar herb dressing
1.5
tsp olive oil
1/2
tsp Worcestershire sauce
In
small nonstick sauté pan heat oil. Add beef and brown. Stir in dressing and
Worcestershire
sauce.
Remove from heat. On serving plate, layer spinach, sauerkraut, celery and
onion. Top
with
meat mixture and serve. Grilled Chicken Salad ~ PHASE 1
5
TB freshly squeezed lemon juice
3
TB low-sodium soy sauce
2
garlic cloves, peeled and chopped
1/8
teaspoon freshly ground black pepper
1
teaspoon dried basil
8
oz boneless, skinless chicken breast
1
large red onion, cut into 1/8 inch rounds
olive
oil cooking spray
1
lb mixed salad greens (6 cups)
1
TB crumbled bleu cheese
1
medium tomato, cored and cut into 8 wedges
Dressing:
4
TB lemon juice
4
TB balsamic vinegar
2
garlic cloves, peeled
2
teaspoons dried basil
Whisk
together thoroughly the lemon juice, soy sauce, garlic, black pepper, and basil
in large
bowl
and set aside.
Place
chicken on plastic wrap spread on a work surface and cover it w/ a second
sheet. Pound
gently
w/ a mallet. Flip pieces of chicken over, recover with wrap, and pound to
1/4-inch
thickness.
Transfer chicken to marinade bowl and cover. Marinate refrigerated for at least
30
minutes.
Preheat
grill or broiler. Place onion rounds in a single layer on baking sheet and
spray lightly
with
cooking spray., coating both sides. Remove chicken from marinade and place
alongside the
onion
rings. Grill/Broil both for 5 minutes per side. Let chicken cool, slice thinly.
Spread
an even amount of mixed greens on 4 salad plates, scatter the onion rounds and
then the
sliced
chicken on top. Sprinkle 3/4 teaspoon bleu cheese over each. Garnish w/ a
tomato wedge. Grilled Fresh Tuna w/ Marinade ~ PHASE 1
Serves
6
6
- 1 1/4 inch tuna steaks
2
TB finely minced fresh ginger
2
teaspoons finely minced fresh garlic
2
teaspoons lemon zest
1/4
cup low-sodium soy sauce
3/4
cup white wine
Combine
all ingredients in shallow dish, and marinate tuna for 1 hour, turning several
times. (Do
not
refrigerate) Grill on outdoor grill, or under the broiler for 3 to 4 minutes
per side, basting w/
marinade.
Grilled Shrimp Italiano ~ PHASE 1
1/3
cup extra virgin olive oil
¼
cup balsamic vinegar
1
envelope Good Seasons Italian Salad Dressing Mix
1
lb. cleaned medium shrimp
2
red peppers, cut into 1 ½” chunks
2
T. chopped fresh basil
Mix
oil, vinegar, and salad dressing mix in cruet or small bowl as directed on
envelope. Pour
over
shrimp in shallow dish; cover. Refrigerate several hours or overnight. Drain;
discard
dressing.
Thread
shrimp and peppers alternately on skewers.
Place
on greased grill over hot coals. Grill 5-6 min. on each side or until pink.
Sprinkle with
basil.
Grilled Shrimp Skewers ~ PHASE 1
Jumbo
Shrimp, peeled and deveined
Cobb
dressing (you can make your own version by mixing olive oil, lemon juice, minced
garlic,
and
basil, go heavy on the garlic and lemon)
Thread
the shrimp on small party size skewers if making for appetizers, or on full
size skewers
for
a special meal. Find a pan they will fit in and marinate in the Cobb dressing
for an hour or so.
Grill
or broil until they turn pink. Harvest Pork Chops ~ PHASE
1
2
TB extra virgin olive oil
1/2
teas. dried sage leaves
1/2
teas. dried marjoram leaves
1/2
teas. garlic-pepper blend
1/2
teaspoon seasoned salt (I use Tony Chachero's salt free blend)
4
(60 to 8oz) bone in pork loin chops (3/4 inch thick)
1
small winter squash (about 2 lb.) peeled, seeded and cut into 1/2 to 1-inch
pieces (about 3 cups)
1
medium green bell pepper, cut into 1/2 inch pieces
1
medium red onion, cut into 1/2-inch wedges
Heat
oven to 425F. Spray 15by10 inch baking pan with non-stick cooking spray. In
large bowl,
combine
oil, sage, marjoram, garlic-pepper and seasoned salt; mix well. Brush some of
mixture
over
both sides of pork chops. Place pork chops in corners of sprayed pan.
Add
squash, bell pepper and onion to remaining mixture in bowl; toss to coat.
Arrange
vegetables
in pan with pork chops.
Bake
at 425F for 35-40 , minutes, or until pork chops are no longer pink in center
and squash is
tender,
turning chops and stirring vegetables once. Herb-Marinated
Beef with Summer Vegetables ~ PHASE 1
Serves
1
4
oz lean beef
2
cups red and green pepper strips
1
cup zucchini, chunks
1
cup yellow squash, chunks
2
cups mushrooms, sliced
1
large tomato, chopped
2
oz dry red wine
1
1/2 tsp olive oil, divided
2
tbsp balsamic vinegar
2
tsp Worcestershire sauce
2
tsp garlic, minced
1
tbsp fresh basil, chopped
1
tbsp fresh mint, chopped
1
tbsp fresh parsley, chopped
Salt
and Pepper to taste
Combine
3/4 tsp oil with wine, vinegar, Worcestershire sauce, garlic, basil, mint,
parsley, salt
and
pepper. Add meat, turn to coat, cover, and refrigerate 4 hours. Heat remaining
oil in medium
nonstick
sauté pan. Sauté beef, pepper, zucchini, squash, mushrooms and tomatoes until
beef is
cooked
through and vegetables are tender. Herb-Stuffed
Turkey Breast ~ PHASE 1 {Crockpot recipe}
1
(2-1/4 to 2-1/2 lb) half turkey breast, boned, with skin
1
Tb Dijon-style mustard
6
thin slices (about 1/2 lb)Canadian bacon
4
to 5 fresh sage leaves
1
TB chopped fresh parsley
1/4
teaspoon salt
1/8
teaspoon pepper
1
TB cornstarch
1/4
cup dry white wine
Place
turkey breast skin side down. Spread cut surfaces with mustard; top with
Canadian bacon,
sage
and parsley.
Fold
long sides of breast over stuffing so they overlap slightly. Skewer or tie to
hold sides
together.
Sprinkle with salt and pepper. Place skin-side up on rack in slow cooker. Cover
and
cook
on low for about 6 hours.
Remove
turkey and rack from pot; let juices remain. Keep covered and warm. Turn pot on
high.
Dissolve
cornstarch in wine. Stir into drippings in pot. Cover and cook on high 20 to 30
minutes,
until
thickened, stirring occasionally.
Remove
skewer or tie from turkey. Slice turkey into 1/2 inch slices, and serve with
sauce. Italian Roll-Ups ~ PHASE 1 {Crockpot Recipe}
1/4
cup pine nuts, coarsely chopped
1
garlic clove, minced
2
TB chopped fresh parsley
2
TB chopped fresh basil
1
TB olive oil
1/4
teaspoon salt
1/8
teaspoon pepper
1-1/2
lb boneless round steak, about 1/2 inch thick
6
slices proscuitto, well trimmed
1
cup beef broth or bouillon
1
oz dried porcini or shitake mushrooms
1/2
cup dry red wine
2
TB cornstarch
1/4
cup cold water
Pine
nuts
In
small bowl, combine 1/4 cup chopped pine nuts, garlic, parsley, basil, oil,
salt and pepper.
Remove
fat from steak. Cut into 6 pieces about 3 inches by 4 inches. Pound to 1/4 inch
thickness
or
4 by 6 inches.
Place
a slice of proscuitto on each side of pounded steak. Spoon about 1 TB herb
mixture on
each.
Roll up like a jelly roll; secure with string. Place on bottom of slow cooker.
Heat
broth/bouillon to boiling. Pour over dried mushrooms. Add to cooker. Pour in
wine. Cover;
cook
on low 6 to 7 hours.
Remove
meat; cover and keep warm. Turn pot on high. Dissolve cornstarch in water. Stir
liquid
into
pot. Cover; cook on high 15 to 20 minutes. Spoon over roll-ups. Garnish with
additional
pine
nuts. Jello Chiffon ~ PHASE 1
1
pkg. sugarfree Jello mix
1
cup lowfat Ricotta
1
cup boiling water
Substitute
half of the water for an equal amount of Ricotta cheese. For example, if the
package
calls
for two cups of boiling water, you'd use one cup of boiling water and one cup
of ricotta.
Mix
the Jello and the water in a blender. Add ricotta cheese. Add 1 teaspoon of
lemon peel, if
desired.
**NOTE**
This is best with the citrus Jellos! Lime tastes a little like Key Lime Pie.
Lemon
tastes
like lemon chiffon. And orange tastes a bit like an Orange Julius. Lemon
Balsamic Rosemary Skewered Vegetables ~ PHASE 1
1
medium to large zucchini cut in half lengthwise, then into 1/2-inch slices
1
medium to large yellow squash, cut in half lengthwise, then into 1/2-inch
slices
1
pint cherry tomatoes, washed and tops removed
1
lemon, juiced
2
tablespoons balsamic vinegar
3
tablespoons extra-virgin olive oil
Salt
and freshly ground black pepper
16
stems fresh rosemary, 6 to 8-inch lengths
Preheat
grill pan over high heat.
Combine
zucchini, yellow squash and tomatoes in a bowl. Dress vegetables with lemon,
vinegar
and
oil, salt and pepper. Wet rosemary in a bowl of water for 5 minutes. Thread
veggies on
rosemary
from the bottom of the stems. Fill rosemary stems and place them on the hot
grill.
Cook
3 or 4 minutes on each side. Transfer to a serving plate. Lemon
Parsley Sauce ~ PHASE 1
1/2
cup parsley sprigs
1
medium onion, quartered
1
lemon, peeled, seeded and quartered
1/2
teaspoon salt
Process
all ingredients together in blender until smooth. Brush on fish while baking,
broiling or
barbecuing.
Mocha Ricotta Crème ~ PHASE 1
30
ounces ricotta cheese, part skim
1
tablespoon + 1/2 teaspoon cocoa
2
teaspoons vanilla
1/2
teaspoon stevia drops
2
tablespoons Splenda
1
teaspoon instant coffee granules
Blend
in food processor until smooth.
Yield:
"4
1/2 cups" Reuben Roll-ups ~ PHASE 1
Layer
2-3 slices of corned beef with 1 slice of Swiss cheese. Place a little
sauerkraut and mustard
on
one end and roll up. Microwave for 20-30 seconds or until the cheese melts. Roasted
Asparagus with Scrambled Eggs ~ PHASE 1
Serves
8
2
pounds fresh asparagus
olive
oil
1
1/4 teaspoons kosher salt plus extra for sprinkling
Fresh
ground black pepper
1/2
cup freshly grated low-fat Parmesan cheese
16
extra-large eggs
1
1/4 cups fat-free half-and-half
4
tablespoons Smart Balance (1/2 stick)
Preheat
the oven to 400 degrees.
Break
off the tough ends of the asparagus and, if they're thick, peel them. Place the
asparagus on
a
baking sheet, drizzle with olive oil, then toss to coat the asparagus
completely. Spread the
asparagus
in a single layer and sprinkle liberally with salt and pepper. Roast the
asparagus for 15
to
20 minutes, until tender but still crisp. Sprinkle with the Parmesan cheese and
return to the
oven
for 5 minutes, or until the cheese melts.
While
the asparagus is roasting, whisk the eggs in a bowl with the half-and-half,
salt, and pepper
to
taste. Melt 2 tablespoons of Smart Balance in a large skillet. Cook the eggs on
the lowest heat,
stirring
constantly with a wooden spoon, to the desired doneness. Remove from the heat,
add 2
more
tablespoons of Smart Balance, and stir until it melts. Check for salt and
pepper and serve
with
the roasted asparagus. Roasted Chickpeas ~ PHASE 1
(these
are great if you crave potato chips)
1.
rise & drain a can of garbonzo beans/chickpeas
2.
pat dry
3.
mix with 2T olive oil
4.
sprinkle with spices of your choice as needed
5.
spread on cookie sheet
6.
bake 450 degrees 20-30 min until golden and crispy soft in middle. Do not
overcook or they
get
dry and hard!!)
Enjoy!
Salmon-Stuffed Mushrooms ~ PHASE 1
Ingredients:
8
ounces mushroom -- fresh
1
tablespoon butter
1
clove garlic -- pressed
2
tablespoons onion -- minced
1/2
cup salmon -- smoked, canned, or crumbled salmon burger
1/2
teaspoon parsley -- flakes
1/4
teaspoon pepper
1/8
teaspoon marjoram
1
tablespoon lemon juice
How
to Prepare:
Sauté
in 1 Tbs. butter until tender but not brown: finely chopped mushroom stems,
onion, and
garlic.
Remove
from heat and add: salmon, parsley, pepper, marjoram, lemon juice; mix
thoroughly.
Press
a teaspoonful of mixture into each mushroom button.
Cook
under broiler 3 to 5 minutes until mushroom buttons turn dark, but aren't
browned.
Serve
hot.
Makes
about 24 stuffed mushrooms. Sautéed Mussels with Basil
and White Wine ~ PHASE 1
2
Dozen Mussels
1
tsp Canola Oil
1
tsp chopped Garlic
Juice
of 2 Lemons
1
oz White Wine
2
Tbsp Smart Balance Spread
1
Tbsp chopped Basil
Pinch
of Sea Salt
Heat
a large sauté pan over medium heat and add the oil. Add the mussels and then quickly
cover
the
pan. Let the mussels cook for a minute shaking them gently. Lift the cover and
add the garlic,
lemon
juice, Smart Balance spread and white wine. Cover again and cook for 1 minute.
Add the
basil,
and salt to taste. Shrimp With Peppers ~ PHASE 1
30
medium shrimp -- cleaned and shelled
4
green peppers -- cleaned and sliced
1
large onion sliced
1
small can mushrooms (fresh mushrooms sautéed in butter can also be used)
1
medium can diced tomatoes
2
teaspoons (no sugar added) tomato paste
2
cloves garlic
1
tablespoon fresh basil
salt
and pepper, to taste
In
large covered casserole pot heat olive oil; brown garlic; add peppers. On top
of peppers add
onion;
on top of onions add mushrooms and diced tomatoes. Cover and cook until peppers
soften.
Place
shrimp in pot, stir to mix, and cook about 5 minutes. With a large slotted
spoon remove all
ingredients,
and place on serving dish.
Add
2 teaspoons of paste to liquid left in pot. Add basil, salt, and pepper. Ladle
over shrimp, and
vegetables
Simple Pizza Sauce ~ PHASE 1
1
TB tomato paste
1
cup tomato puree
1/8
teaspoon crushed red pepper flakes
2
teaspoons dried oregano
2
teaspoons dried basil
2
teaspoons dried thyme
Combine
all in small saucepan and cook over low heat for 15 minutes, or until sauce
thickens. South Beach Rolladens ~ PHASE 1
1-2
pounds sirloin tip steak
1
Package of turkey bacon
1
Onion (whatever kind you like or is on sale)
Olive
Oil
Toothpicks
cut
bacon in ½ inch pieces and chop onion. Fry these together until bacon cooked.
With a meat
tenderizer
(the hammer like thing) pound the steak until thin and even thickness. Cut into
1 ½
inch
wide 2 inch long strips (approximate size). Put a ½ to 1 spoonful of the
bacon/onion mixture
onto
each strip. Here’s the tricky part…roll each strip into a small burrito shaped
roll holding all
the
mix in the middle. Secure with 1-2 toothpicks each to keep closed. Pan fry in
olive oil using
the
same pan that you cooked the turkey bacon and onion in. Do this on all sides.
It will cook
through
as you brown the sides. Serve. If anyone likes mushrooms you can add ones that
you
have
sautéed in olive oil to the end or in the middle mixture. Southwestern
Chicken with Pepper and Bean Salsa ~ PHASE 1
Serves
1:
4
oz chicken tenderloin, diced
1/2
cup salsa (whatever strength you enjoy)
3/4
cup onion, chopped
1/4
cup kidney beans, rinsed
3
cups spinach
1/4
cup black beans, rinsed
1
1/2 tsp olive oil
1
tbsp garlic, minced
1/8
tsp celery salt
2
tsp chili powder
black
pepper to taste
Heat
oil in a medium nonstick sauté pan and add chicken and garlic. Sauté until
chicken is
cooked
through and slightly browned. Add salsa, onion, kidney beans, black beans,
chili powder,
celery
salt and pepper - heat through. Form spinach into a bed on serving plate. Top
with chicken
mixture
and serve. Spicy Bean and Sausage Soup ~ PHASE 1
1
tbl minced garlic (vary to taste)
1
medium onion, chopped
1
medium jalapeno, chopped small
1
small red pepper, chopped
2
stalks of celery chopped small
1
can cannelini beans (white kidney beans)
1
lb hot Italian sausage (hot turkey sausage preferred)
2
cups chicken broth
1
c vegetable cocktail (v8 juice)*
ground
black pepper to taste
cayenne
to taste (3 shakes)
oregano
to taste (approx 1 tbl)
*
you can use
another cup of broth and add a tbl of tomato paste
Remove
sausage from casing and brown over medium heat Break up the sausage into small
pieces
as it browns. While sausage is browning, add garlic, onions, peppers, celery
and a splash
of
olive oil to a medium soup stock pot on medium heat. Cook until soft-- stirring
occasionally.
Drain
sausage and dot with a towel.. rinse in cool water if using pork sausage. Add
sausage to
the
stock pot with the veggies.. then add beans and chicken broth and v8 cocktail.
Let cook on
medium
until it comes to temp and starts bubbling a bit then drop the heat to simmer.
After about
10
min on simmer, add dried spices to taste and let simmer for another 30 min. Eat
right away or
cool
and reheat (flavors enhance while cooling). Spinach Almond ~
PHASE 1
1
pkg. (10 oz) frozen spinach
1
can (8 oz) mushrooms
1
pkg. (2 1/2 oz) slivered almonds
3
TB. Smart Balance spread
salt
and pepper to taste
Cook
spinach according to directions. Drain mushrooms and sauté in Smart Balance
spread.
Combine
w/ spinach. Sprinkle with almonds. Serve hot.
*This
is a great last-minute dish. Fresh ingredients can also be used, for an
enhanced flavor. Steak Salad ~ PHASE 1
Makes
4 servings.
1
3/4 pounds beef sirloin steak
1/3
cup olive oil
3
tablespoons red wine vinegar
2
tablespoons lemon juice
2
cloves garlic, minced
1/2
teaspoon salt
1/8
teaspoon ground black pepper
1
teaspoon Worcestershire sauce
3/4
cup crumbled blue cheese
8
cups romaine lettuce - rinsed, dried, and torn into bite-size pieces
2
tomatoes, sliced
1
small green bell pepper, sliced
1/2
cup sliced red onion
1/4
cup sliced pimento-stuffed green olives
Directions
1
Preheat grill for high heat.
2
Lightly oil grate. Place steak on grill and cook for 3 to 5 minutes per side or
until desired
doneness
is reached. Remove from heat and let sit until cool enough to handle. Slice
steak into
bite
size pieces.
3
In a small bowl, whisk together the olive oil, vinegar, lemon juice, garlic,
salt, pepper and
Worcestershire
sauce. Mix in the cheese. Cover and place dressing in refrigerator.
4
Arrange the lettuce, tomato, pepper, onion and olives on salad plates. Top with
steak and
drizzle
with dressing. Tomato Basil Fritatta ~ PHASE 1
1
cup thinly sliced onion
broth
or water for sautéing
1
medium tomato, diced
salt
and pepper
1/4
cup fresh basil, chopped (1 tsp dried)
4
tbs parmesan
4
eggs (or egg substitute)
1
tbs water
In
a small nonstick skillet (I use 8"), over medium heat, saute onions with
enough broth/water so
they
don't burn, until translucent. Add tomatoes, salt and pepper and cook, stirring
occasionally
for
5 min. Add basil and cook 2 more min. Place in a bowl and let cool slightly.
Clean out pan
and
spry with nonstick spray. Beat egg (or egg substitute) with water and 3 tbs
parmesan until a
little
foamy and pour into nonstick skillet. Pour veggie mixture into the eggs and mix
up a bit.
Cook
over low heat, without stirring,10-15 min. until eggs are set - it will still
be a bit runny on
top.
While eggs cook, heat up your broiler and after eggs have set, sprinkle
remaining parmesan
over
top and broil until bubbly and lightly brown. Tomato, Onion
& Cucumber Salad ~ PHASE 1
3
cucumbers peeled and sliced (quartered if necessary)
10-20
grape tomatoes cut in half
1
medium onion (yellow or red-- both are good)
~1/4
red wine vinegar
couple
of good splashes of balsamic vinegar
couple
of good splashes of olive oil
fresh
or freeze-dried basil, oregano, mint or any combination of the three
OPTIONAL
INGREDIENTS - feta cheese, low fat mozz
Mix
all together-- taste test and balance dressing to your preferred ratio of oil
and balsamic
vinegar.
Let marinate--15 min - 3 days. The longer it sits the more the flavors meld--
it is crispy
and
fresh if you eat it right away and gets a great flavor after sitting for a day
or two.
This
is particularly good with grilled meats or on its own. Tuna
Frittata Quiche ~ PHASE 1
1
med zucchini grated 1-2 c or so
1/2
chopped onion
1/2
chopped red pepper
olive
oil
5
eggs
1
can tuna, drained
1/2
c grated ff marble cheese (or any other cheese you like)
1.
heat oil in pan and fry onion and peppers till tender, then add zucchini and
cook for a min or
two.(this
is an optional step, if you ignore the cooking of the veggies you can also
leave out the
olive
oil as well)
2.
in a separate bowl combine the eggs, cheese, tuna, salt and pepper.
3.
add veggies to egg mixture and stir well.
4.
pour evenly into 12 sprayed muffin tins and bake for approx 20 mins or until
lightly browned.
5.
enjoy! Tuscan Chick Peas ~ PHASE 1
2
large cans chick peas -- undrained
1
clove garlic -- whole
1
teaspoon rosemary
1
cup water
1/4
cup olive oil
1
TB wine vinegar
salt
and pepper, to taste
Place
chick peas in a sauce pan, add garlic, rosemary and 1 cup of water, and simmer
for 10
minutes.
Remove
chick peas with a large slotted spoon and place in a bowl. Dress with oil and
vinegar;
refrigerate.
Vegetable "Nachos" ~ PHASE 1
-
slice up some red, yellow and green bell peppers
-
sprinkle with low fat cheddar and low moisture part skim mozzarella
pop
them in the microwave for 3 minutes on medium......nachos! Warm
Spinach Salad w/Seared Scallops and Roasted Pepper
Vinaigrette
~ PHASE 1
9
ounces baby spinach (about 8 cups lightly packed)
3/4
cup sliced almonds
5
tablespoons extra-virgin olive oil
1
pound medium sea scallops, tendons removed (see note)
Salt
4
ounces jarred roasted red peppers, drained and cut into thin strips (about 1/2
cup)
2
medium shallots, sliced thin
Dash
ground black pepper
1-1/2
tablespoons sherry vinegar
Place
the spinach in a large bowl and set it aside.
Toast
the almonds in a 12-inch skillet over medium heat, shaking the pan occasionally
to turn the
nuts
until they are fragrant and lightly browned, about 3 minutes. Transfer the
almonds to the
bowl
with the spinach.
Add
2 tablespoons oil to the empty skillet, raise the heat to med-high, and heat
until the oil
begins
to smoke. Add the scallops, flat-side down, and cook until well browned, 2-1/2
to 3
minutes.
Using tongs, turn the scallops over, one at a time. Cook until medium rare (the
sides
will
have firmed up and all but the middle third of the scallop will be opaque),
about 45 seconds
longer.
Transfer the scallops to a plate, season with salt to taste, and set aside.
Lower
the heat to medium and add the remaining 3 tablespoons oil to the empty skillet
along
with
the red peppers, shallots, 1/4 teaspoon salt, and pepper. Cook until the
shallots soften
slightly,
about 2 minutes. Remove the pan from the heat and swirl in the vinegar. Pour
the warm
dressing
over the spinach and gently toss to wilt. Divide the spinach salad among 4
plates, and
arrange
the scallops on top. Serve immediately. Makes 4 main-course servings.
Note:
The small, rough-textured, crescent-shaped muscle that attaches the scallop to
the shell
toughens
when cooked. Use your fingers to peel the tendons away from the side of each
scallop
before
cooking. Zucchini Puffs ~ PHASE 1
2
medium zucchini
1/3
cup grated Parmesan cheese
1/3
cup mayonnaise
1/2
tsp garlic powder
1/4
tsp oregano
1/2
tsp lemon pepper
Slice
zucchini into 36 1/4" rounds. In small bowl, combine remaining
ingredients. Spread each
slice
with thin layer of mayonnaise mixture & place it on broiler pan. Cover and
refrigerate up to
24
hours.
Broil
5" from the heat about 60 seconds or until tops are golden brown.
Makes
36 ~ approximately 1/2 gram of carbohydrate each
(If
you don't like the spices used the feel free to add your own selection of
spices instead) Mediterranean Stuffed Chicken ~ PHASE 2
Makes
4 servings.
4
skinless, boneless chicken breast halves - pounded thin
4
ounces low-fat cream cheese, softened (or cc sub for phase 1)
1/3
cup low-fat feta cheese
1
teaspoon garlic powder
2
teaspoons dried dill weed
2
tablespoons melted Smart Balance spread
salt
and pepper to taste
Directions
1
Preheat oven to 350 degrees F (175 degrees C).
2
TO MAKE FILLING: In a large bowl beat the cream cheese
until
smooth. Add the feta cheese, dill weed and garlic
powder.
Beat until smooth and creamy.
3
Put a dollop of 1/4 of the filling on each breast, then
roll
and tie the breasts with cooking string to seal. Brush
each
breast with melted Smart Balance spread and sprinkle with
salt
and pepper to taste. Bake uncovered in the preheated
oven
for 20 minutes or until the juices run clear. Mediterranean
Vegetable Spread ~ PHASE 2
6
oz jarred roasted red peppers (water-packed), drained
6
oz marinated artichokes, drained
1/4
cup basil, fresh, packed or 1 tsp dried
1
tsp dried oregano
1/2
tsp garlic powder
8
oz fat-free cream cheese, softened
In
a food processor, combine peppers, artichokes, basil, oregano and garlic
powder; process until
blended
but still slightly chunky.
Cut
cream cheese into small chunks and combine with vegetable mixture until blended.
Cover
and
chill at least 30 minutes. Serve with crudités or as a spread for Turkey
Roll-Ups.
Yields
about 1/4 cup per serving. Antipasto Platter
Sliced
cheeses
Salami
Pepperoni
Marinated
mushrooms
Artichoke
hearts
Olives
Arrange
artistically on large platter and serve. Apple Stuffed
Chicken Breast ~ PHASE 2
2
skinless, boneless chicken breasts
1/2
cup chopped apple
2
tablespoons shredded low-fat Cheddar cheese
1
tablespoon finely crushed pecans (or the nut of your choice)
1
tablespoon Smart Balance spread
1/4
cup dry white wine
1/4
cup water
1
tablespoon water
1
1/2 teaspoons cornstarch
1
tablespoon chopped fresh parsley, for garnish
Combine
apple, cheese, and crushed pecans. Set aside.
Flatten
chicken breasts between sheets of waxed paper to 1/4 inch thickness. Divide
apple
mixture
between
chicken
breasts, and roll up each breast. Secure with toothpicks.
Melt
Smart Balance in a 7 inch skillet over medium heat. Brown stuffed chicken
breasts. Add
wine
and 1/4 cup water. Cover. Simmer for 15 to 20 minutes, or until chicken is no
longer pink.
Transfer
chicken to a serving platter. Combine 1 TB water and cornstarch; stir into
juices in pan.
Cook
and stir until thickened. Pour gravy over chicken, and garnish with parsley.
Serve. Apricots
2
oz bittersweet chocolate
24
dried apricots
1
Tbsp chopped pistachios
Microwave
the chocolate on high for 2 minutes, stirring halfway through until completely
melted.
Dip the apricots halfway into the chocolate. Let the excess drip off. Place the
apricots
onto
wax paper. Sprinkle the pistachios over the chocolate-covered portions, and
place them in
the
refrigerator until the chocolate is set.
Makes
8 servings Artichoke and Tomato Chicken
Makes
6 servings.
1/4
cup olive oil
4
fresh tomatoes, diced
3
tablespoons chopped fresh basil
2
tablespoons chopped fresh oregano
6
artichoke hearts, drained and chopped
2
red bell peppers, chopped
1
(8 ounce) package low-fat mozzarella cheese, cubed
6
skinless, boneless chicken breast halves - pounded to 1/4
inch
thickness
2
cups sugar-free marinara sauce
Directions
1
Heat oil in a skillet over medium heat. Add tomatoes,
basil,
oregano, artichoke hearts and red peppers. Cook until
just
hot, then remove from heat. transfer to a large bowl
and
toss together with mozzarella cubes.
2
Preheat oven to 350 degrees F (175 degrees C). Lay out
the
pounded breasts and spoon filling onto the center,
leaving
an inch on each side. Adjust filling as you roll so as
not
to over stuff. Place them seam side down into a 2
quart
baking dish. cover with marinara sauce. Place lid onto
dish
or cover with aluminum foil.
3
Bake for 35 to 45 minutes in the preheated oven, or
until
chicken is cooked through. Artichokes with Basil
Mayonnaise
6
servings
1
cup mayonnaise
1/4
cup chopped fresh basil
1
TB fresh lemon juice
1
garlic clove, minced
6
10-oz artichokes, tips of leaves trimmed
Mix
first 4 ingredients in medium bowl. Season with salt and pepper.
Cook
artichokes, covered in a large pot of boiling water until tender when pierced
w/ knife,
about
45 minutes. Drain well.
Serve
artichokes with basil mayonnaise. Artichokes with
Yogurt Mustard ~ PHASE 2
1/2
lemon
6
cups water
4
sprigs fresh parsley
1
bay leaf
5
whole black peppercorns
1
teaspoon dried thyme
2
large artichokes
Yogurt
Mustard:
1/2
cup plain nonfat yogurt
1
teaspoon Dijon-style mustard
1/8
teaspoon lemon pepper
1
teaspoon red wine vinegar
2
TB minced shallot (1 small shallot)
Put
the lemon, water, parsley, bay leaf, peppercorns, and thyme in a large pot;
bring to boil over
high
heat.
While
the water is boiling, prepare the artichokes. Slice 1/4 inch off top of each.
Cut the stems
off
each artichoke, flush with the base, and clip the sharp point at the tip of
each leaf with
scissors.
Put
the artichokes into the boiling water, cover and cook until leaves can be pulled
from the stem
easily,
40-50 minutes.
Combine
all yogurt-mustard ingredients in a blender and mix at high speed until smooth.
Transfer
dressing to small serving bowl and place in center of large platter.
When
artichokes are done, slice in half vertically and remove the fuzzy inner
chokes. Arrange
the
artichoke halves cut side down around the yogurt mustard on the platter. Asparagus
and Seared Shrimp with Lemon Pepper Vinaigrette
Serves
4
1
cup Lemon Pepper Vinaigrette
16
large shrimp, peeled except for the tails
2
teaspoons Creole seasoning
4
cups assorted greens (Bibb, frisee, arugula, watercress, radicchio, etc_)
16
large fresh asparagus spears, peeled and blanched
1.
Prepare dressing and set aside.
2.
Toss shrimp in bowl w/ Creole seasoning. Heat a heavy skillet over high heat.
Add shrimp and
sear
them for 3 minutes on each side.
3.
To serve, mound 1 cup of the greens on each plate and fan 4 asparagus spears
from the center.
Spoon
¼ cup of the dressing in 1 TB pools between the asparagus. Using 4 shrimp per
plate,
pace
1 on each pool between the asparagus spokes. Asparagus
Roll-Up ~ PHASE 2
4
slices of ham
4
slices of low-fat Swiss cheese
2
cans asparagus spears (12 fresh, steamed or boiled)
1
cup low-fat sour cream
Place
a slice of cheese on top of each ham slice. Put 3 asparagus spears on top of
each. Roll up
and
secure with a toothpick. Place in casserole dish, seam side down, and spoon
sour cream over
each
roll. Bake 15 minutes at 350 F.
Serves
4
Great
for a quick snack! Asparagus Salad ~ PHASE 2
28
asparagus spears, trimmed (2 bundles)
1/2
cup plain non-fat yogurt
1
TB crumbled bleu cheese
1/4
cup freshly squeezed lemon juice
1
TB snipped fresh chives
1
garlic clove, peeled and minced
2
beefsteak tomatoes, cored and cut into wedges
salt
and ground black pepper to taste
garnish:
1/2
cup chopped fennel leaves(the feathery ends)
Bring
water to a boil in the bottom of a steamer. Steam asparagus over medium-high
heat for 6
minutes,
until bright green and tender. Remove from steamer and allow to cool.
Combine
the yogurt and bleu cheese in small saucepan. Warm over low heat for 1 to 2
minutes,
whisking
constantly, just until the bleu cheese has melted. Remove pan from heat and
whisk in
lemon
juice, chives and garlic.
Arrange
the asparagus in the center of plate, and ring with tomato wedges. Drizzle the
yogurt
dressing
over the asparagus. Sprinkle with salt and pepper and garnish with the fennel
leaves. Asparagus with Garlic Cream
1
container ff or lf sour cream (8 oz)
2
TB skim milk of half and half
1
TB white wine vinegar
1
TB extra-virgin olive oil
2
garlic cloves, minced
1/4
teaspoon freshly ground pepper
2
lbs fresh asparagus
Stir
together first 7 ingredients in a medium bowl. Cover garlic cream, and chill 8
hours.
Snap
off tough ends of asparagus, and cook in boiling water for 3 minutes, until
crisp-tender;
drain.
Plunge
asparagus into ice water to stop the cooking process; drain. Cover and chill 8
hours, if
desired.
Serve
chilled asparagus with chilled garlic cream. Sprinkle with additional pepper,
if desired. Asparagus with Parmesan Crust
1
pound thin asparagus spears
1
tablespoon extra virgin
olive
oil
1
ounce shaved low-fat Parmesan cheese
freshly
ground black pepper, to taste
1/4
cup balsamic vinegar, or to taste
Directions
1
Preheat oven to 450 degrees F (230 degrees C).
2
Place asparagus on a baking sheet. Drizzle with olive
oil,
and toss to coat. Arrange asparagus spears in a single
layer.
Spread Parmesan cheese over asparagus, and season with
freshly
ground black pepper.
3
Bake 12 to 15 minutes in the preheated oven, until
cheese
is melted and asparagus is tender but crisp. Serve
immediately
on warm plates, sprinkling with balsamic vinegar to taste. Avocado
Dressing
1
large avocado, peeled and pitted
1
cup low-fat sour cream
1
tsp. grated lemon peel
1
TB fresh lemon juice
2
tsp. prepared horseradish
1/2
tsp. salt
In
a small bowl, mash avocado. Stir in remaining ingredients, mixing well. Cover
and refrigerate
for
at least 30 minutes, to allow flavors to meld.
Arrange
lettuce leaves on 4 salad plates. Top with a scoop of cottage cheese; surround
with
shrimp.
Garnish with a lemon twist. Serve with Avocado Dressing. Avocado
and Tomato Salad
2
ripe avocados
4
ripe plum tomatoes
2
hard-cooked eggs, peeled and quartered
1
small red onion, peeled and cut into thin slices
1/4
cup coarsely chopped fresh coriander
2
teaspoons garlic, chopped (about 2 cloves)
6
TB olive oil
2
TB red wine vinegar
1/2
teaspoon ground cumin
salt
and pepper to taste
Peel
the avocados and cut them in half. Discard the pit and cut each half into 4
lengthwise slices.
Cut
the slices into large cubes.
Core
the tomatoes and cut them into 1-inch cubes.
Toss
the cubes of avocado and tomato with all remaining ingredients in a salad bowl
and serve. Bacon and Cheddar Stuffed Mushrooms
3
slices bacon (turkey bacon can be used)
8
crimini mushrooms
1
tablespoon butter (I Can't Believe It's Not Butter or Smart Balance)
1
tablespoon chopped onion
3/4
cup shredded low-fat or ff Cheddar cheese
Directions
1
Place bacon in a large, deep skillet. Cook over medium high heat
until
evenly brown. Drain, dice and set aside.
2
Preheat oven to 400 degrees F (200 degrees C).
3
Remove mushroom stems. Set aside caps. Chop the stems.
4
In a large saucepan over medium heat, melt the butter. Slowly cook
and
stir the chopped stems and onion until the onion is soft. Remove
from
heat.
5
In a medium bowl, stir together the mushroom stem mixture, bacon
and
1/2 cup Cheddar. Mix well and scoop the mixture into the mushroom caps.
6
Bake in the preheated oven 15 minutes, or until the cheese has
melted.
7
Remove the mushrooms from the oven, and sprinkle with the remaining cheese. Basic
Vinaigrette Dressing
1
Tbs (15 ml) finely chopped shallot or onion
1
tsp (5 ml) Dijon-style mustard
1/4
cup (60 ml) red wine vinegar
Salt
and freshly ground pepper to taste
3/4
cup (180 ml) extra virgin olive oil
Combine
the shallot, mustard, vinegar, salt, and pepper in a small
mixing
bowl and whisk until thoroughly combined. Add the oil in a
thin
stream, whisking constantly. If the sauce separates before being
used
it me be recombined by whisking vigorously for a few seconds.
Makes
1 cup (250 ml). Basil Marinade
6
TB extra-virgin olive oil
3
TB minced fresh basil
2
TB red wine vinegar
1
clove garlic, minced
salt
and fresh ground pepper to taste
Combine
all ingredients in small bowl and whisk well. Taste for seasoning. Other herbs
or spices
may
be added to suit personal taste. Basil Shrimp
Makes
4 servings.
2
1/2 tablespoons olive oil
1/4
cup Smart Balance spread, melted
1
1/2 lemons, juiced
3
tablespoons coarse grained prepared mustard
4
ounces minced fresh basil
3
cloves garlic, minced
salt
to taste
1
pinch white pepper
3
pounds fresh shrimp, peeled and deveined
In
a shallow, non-porous dish or bowl, mix together olive oil and melted Smart
Balance. Then
stir
in lemon juice, mustard, basil and garlic, and season with salt and white
pepper. Add shrimp,
and
toss to coat. Cover, and refrigerate for 1 hour. Preheat grill to high heat.
Remove shrimp
from
marinade, and thread on skewers.
Lightly
oil grate, and arrange skewers on grill. Cook for 4 minutes, turning once,
until done. Crockpot Beef Stew
3
cups cubed stew meat
1/2
cup flour
1/4
cup butter
1
onion, sliced
2
cups chopped or sliced carrots
2
cups sliced celery
salt
to taste
1
cup tomato juice
Dust
the meat with flour. Brown the meat in the butter in a skillet. Remove the meat
to the
crockpot.
Add the onions and cook until soft. Add to crockpot.
Cover
and cook on low for 2 hours. Add the vegetables and juice and season with salt.
Cook
for 6-8 hours. Beef Tenderloin with Horseradish-and-Roasted
Garlic
Crust
Makes
12 servings.
1
medium head garlic
olive
oil-flavored cooking spray
1/3
cup prepared horseradish
1/4
teaspoon salt
1/4
teaspoon dried basil
1/4
teaspoon dried thyme
1/4
teaspoon black pepper
1
(3 pound) beef tenderloin
Directions
1
Preheat oven to 350 degrees.
2
Remove white papery skin from garlic head (do not peel
or
separate the cloves). Coat with cooking spray; wrap in
foil.
Bake at 350 degrees for 1 hour; cool 10 minutes.
Separate
cloves; squeeze to extract garlic pulp. Discard skins.
Mash
garlic pulp, horseradish, salt, basil, thyme, and
pepper
with a fork until blended.
3
Preheat oven to 400 degrees.
4
Trim fat from tenderloin; fold under 3 inches of small
end.
Rub garlic mixture over roast. Place tenderloin on a
broiler
pan coated with cooking spray. Insert meat thermometer
into
thickest portion of tenderloin. Bake at 400 degrees
for
40 minutes or until thermometer registers 145 degrees
(medium-rare)
to 160 degrees (medium).
5
Place tenderloin on a platter. Cover and let stand 10
minutes
before slicing. Black Bean-Jalapeno Mousse ~ PHASE 2 {Crockpot
Recipe}
8
to 10 servings
6
slices bacon, chopped (turkey bacon can be used)
1
lb dried black beans, rinsed
1
jalapeno pepper, seeded, chopped (add more if you like it spicy!)
1/2
teaspoon salt
1/4
teaspoon pepper
1
(10-1/2 oz) can low-sodium beef broth
1
teaspoon instant beef bouillon
1
cup red wine vinegar
1
cup dry red wine
1
cup water
8
oz. smoked ham, diced
1
cup chopped fresh cilantro
1
large onion, chopped
2
envelopes unflavored gelatin
1/3
cup cold water
Goat
Cheese Topping:
5
oz goat cheese
1/4
cup low-fat sour cream
1/3
cup non-fat milk
2
green onions, chopped
Stuffed
green olives and fresh cilantro sprigs
Sauté
bacon until crisp, set aside. Rinse beans and drain. Pour beans into slow
cooker. Top with
jalapeno
pepper, salt and pepper.
In
3 or 4 quart saucepan, combine beef broth, bouillon, vinegar, wine, 1 cup
water, ham, chopped
cilantro,
onion and bacon. Cover and cook on medium high heat until mixture boils. Pour
into
slow
cooker; stir. Cover and cook on high for 6 hours.
When
beans are tender, sprinkle gelatin over 1/3 cup water. When softened, stir into
hot beans.
Spray
8-inch springform pan with cooking spray. Puree half of bean mixture at a time.
Pour into
springform
pan; cover and refrigerate until firm.
Prepare
Goat Cheese Topping:
Thoroughly
combine cheese, sour cream, milk and green onions. Cover and refrigerate.
To
serve, remove side of springform pan, cut into wedges. Top with Goat Cheese
Topping;
garnish
with olives and cilantro. Blackberry Cheesecakes ~
PHASE 2
6
servings
6
TB sugar-free blackberry preserves
4
oz. low-fat cream cheese, softened
1/2
cup low-fat cottage cheese, sieved
1/3
cup low-fat sour cream
Finely
grated peel and juice of 1/2 lemon
1
egg
3
TB Splenda
Preheat
oven to 350F. Spread TB of blackberry preserves in each bottom of 6 ramekin
dished.
Place
dishes in roasting pan. Set aside.
Beat
cream cheese, cottage cheese, sour cream, lemon peel and juice, egg and Splenda
in a
medium
sized bowl until smooth. Pour mixture into ramekin dishes. Add enough boiling
water to
roasting
pan to reach halfway up the side of dishes.
Bake
for 35 minutes, or until just set. Remove from roasting pan and cool
completely. To serve,
run
a knife around the edge of cheesecakes and turn out in individual serving
dishes. Garnish
with
a sprig of mint, if desired. Blackberry Spinach Salad ~
PHASE 2
Makes
8 servings.
3
cups baby spinach, rinsed and dried
1
pint fresh blackberries (or substitute strawberries, etc_)
6
ounces crumbled low-fat or ff feta cheese
1
pint cherry tomatoes, halved
1
green onion, sliced
1/4
cup finely chopped walnuts (optional)
Directions
1
In a large bowl, toss together baby spinach,
blackberries,
feta cheese, cherry tomatoes, green onion, and
walnuts.
Serve with balsamic vinaigrette dressing. Blackened
Chicken Salad
1/2
teaspoon paprika
1/8
teaspoon salt
1/4
teaspoon cayenne pepper
1/4
teaspoon ground cumin
1/4
teaspoon dried thyme
1/8
teaspoon ground white pepper
1/8
teaspoon onion powder
2
skinless, boneless chicken breast halves
1
tablespoon olive oil
Directions
1
Preheat oven to 350 degrees F (175 degrees C). Mix
together
paprika, salt, cayenne, cumin, thyme, white pepper,
and
onion powder. Rub one side of chicken breasts with
spice
mixture.
2
Heat oil in a cast iron skillet over high heat for 15 minutes.
3
Place chicken in hot pan, seasoned side down, and cook
for
1 minute. Turn, and cook 1 minute on other side. Place
breasts
on a lightly greased (spray with Pam) cookie sheet.
4
Bake in preheated oven for 5 to 10 minutes, or until no
longer
pink and juices run clear.
5.
Chop the chicken and serve over a fresh salad greens Braised
Balsamic Chicken
6
skinless, boneless chicken breast halves
salt
and freshly ground black pepper to taste
1
clove garlic, minced
2
tablespoons olive oil
1
onion, thinly sliced
1/2
cup balsamic vinegar
1
(14.5 ounce) can diced tomatoes
1
1/2 teaspoon fresh basil (or 1/2 teaspoon dried)
1
teaspoon dried oregano
1
teaspoon dried rosemary
1/2
teaspoon dried thyme
Season
chicken breasts with ground black pepper and salt. Heat olive oil in a medium
skillet, add
garlic
and saute for 2 minutes; add and brown the onion and chicken breasts.
Pour
tomatoes and balsamic vinegar over chicken, and
season
with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink
and the
juices
run clear, about 15 minutes. Broccoli and Ham Casserole
~ PHASE 2
1
box frozen broccoli spears
2
cups cubed smoked ham
2
TB Smart Balance spread
1/4
tsp. salt
2
TB flour substitute or whole wheat flour
1
cup 1% milk
1/4
tsp. ground nutmeg
1/2
cup cubed reduced fat American or Cheddar cheese
Cook
frozen broccoli according to package directions. Place broccoli and ham in
ovenproof dish.
Sauce:
Melt
Smart Balance over low heat in small sauce pan, and add salt, nutmeg, and
flour, stirring
constantly
until blended. Add milk and continue stirring. When sauce thickens, add cheese
and
stir
until cheese melts and sauce is smooth.
Pour
cheese sauce over ham and broccoli, coating well. Bake at 350 degrees for 20
minutes. Broccoli-Cauliflower Salad
6
servings
1
cucumber, peeled
1
cup mayonnaise
2
TB white wine vinegar
1
garlic clove, pressed
1
TB Splenda
1
teaspoon salt
1
lb cauliflower, coarsely chopped
1
lb broccoli, coarsely chopped
4
green onions, sliced
Cut
cucumber in half lengthwise, and thinly slice.
Whisk
together mayonnaise and next 4 ingredients in bowl.
Add
cucumber, cauliflower, broccoli, and green onions, tossing well. cover and
chill for at least
4
hours. Broccoli Salad with Olives
This
is a perfect make-ahead salad because it maintains its texture and flavors
develop on
standing.
Just be sure not to overcook the broccoli.
Prep
time: 25 minutes Bake/Cook time: 5 minutes
Ingredients:
1
small head broccoli, separated into florets
1
large garlic clove
2
tablespoons white wine vinegar or more to taste
1
tablespoon capers, drained, rinsed
1/2
teaspoon salt
1/4
teaspoon pepper
1/3
cup olive oil
3
celery stalks, thinly sliced
2
green onions, thinly sliced
6
pimiento-stuffed Spanish olives, sliced
Directions:
11.
Cook broccoli in lightly salted boiling water 5 minutes, until crisp-tender.
Drain and rinse
under
cold water.
12.
In a blender or food processor, puree garlic, vinegar, capers, salt, and
pepper. With
motor
running, add oil in a thin, steady stream; blend until smooth. Pour dressing
into a
large
salad bowl.
13.
Thinly slice broccoli florets, and add to dressing. Mix in celery, green
onions, and olives.
Toss
gently to coat evenly with dressing.
Servings:
4
Nutrition
Per Serving:
Carbohydrates:9.7
grams
Net
Atkins Carbohydrates:6.5 grams
Fiber:3.2
grams
Protein:2.7
grams
Fat:18.8
grams
Calories:220
Broiled Herb Butter Chicken
4
skinless, boneless chicken breast halves
1/2
cup Smart Balance spread, softened
3
cloves garlic, minced
1
teaspoon dried parsley
1/4
teaspoon dried rosemary (or 1/2 teas. fresh)
1/4
teaspoon dried thyme (or 1/2 teas. fresh)
Preheat
oven to Broil/Grill and line broiler pan with aluminum foil.
Place
chicken on pan. Pierce chicken with fork a couple of times on each side.
In
a small bowl combine the Smart Balance, garlic, parsley, rosemary and thyme and
mix
together,
then evenly spread a dollop of mixture on each chicken breast.
Broil
in preheated oven, turning and frequently coating with remaining herb-butter
mixture, for
about
15 minutes or until chicken juices run clear. Brown Rice with
Cashews and Herbs ~ PHASE 2
2
TB olive oil or Smart Balance spread
1
medium onion, chopped
1
teaspoon minced garlic
1
cup brown rice, rinsed
1/2
cup cashew pieces
1
bay leaf
1/2
teaspoon fresh thyme leaves (1/4 teaspoon dried)
Salt
and ground black pepper
2
cups chicken or vegetable stock, or water
Place
oil or butter in a medium skillet over medium heat; when oil is hot or butter
melts, add
onion
and garlic and cook, stirring until softened, about 5 minutes.
Add
brown rice and nuts and cook, stirring, for 1 minute; add the herbs, salt,
pepper and liquid.
Bring
to a boil.
Turn
heat to low, cover and cook for 30 minutes. Check rice's progress: It is done
when it is
tender
but still a little chewy. Continue to cook in needed, adding a little more
liquid if it has all
been
absorbed, but the rice is not quite done. If there is too much water when done,
cover and
remove
from heat; the liquid should absorb within 10 minutes.
Remove
the bay leaf before serving. Buffalo Chicken Roll-Ups
Makes
4 servings.
4
skinless, boneless chicken breast halves - pounded to 1/4
inch
thickness
4
tablespoons Smart Balance spread, melted
1/2
cup hot sauce
1/2
cup shredded low-fat provolone cheese
Directions
1
In a small bowl, stir together the melted Smart Balance spread and
hot
sauce. Place chicken breasts in a glass bowl, and pour
the
sauce over. Turn to coat, cover and refrigerate for 15
to
20 minutes.
2
Preheat the oven to 400 degrees F (200 degrees C).
Remove
chicken breasts from the hot sauce, and place 1
tablespoon
of cheese in the center of each one. Roll up, and
secure
with a toothpick. Repeat with remaining breasts, and
place
them seam side down in a glass baking dish.
3
Cover the dish, and bake for 30 minutes, or until
chicken
is fork tender. Increase the temperature of the oven
to
450 degrees, and place the chicken 8 inches from the
heat.
Uncover, and bake for 5 minutes, until browned.
Garnish
with remaining shredded cheese, remove toothpicks, and
serve
with low-fat ranch or blue cheese dressing. California
Chicken
Makes
4 servings
4
skinless, boneless chicken breasts
1
teaspoon olive oil
1/2
teaspoon onion powder
1
pinch salt
1
pinch ground black pepper
2
avocados - peeled, pitted and sliced
2
ripe tomatoes, sliced
1
(8 ounce) package low-fat Monterey Jack cheese, cut into 10 slices
Directions
1
Preheat oven to 350 degrees F (175 degrees C).
2
Warm oil in skillet and add chicken and onion. Cook 15
minutes
or until chicken is browned and just about done. Add
salt
and pepper to taste.
3
Place chicken on cookie sheet and top each breast with
1
to 2 slices of tomato and 2 to 3 slices of cheese.
Place
in oven for 10 to 15 minutes, until cheese melts.
Remove
from oven, add 2 to 3 slices of avocado on top of each
breast,
and serve immediately. Caramelized-Onion, Spinach, and Bacon Quiche Cups
Makes
6 servings.
Olive
oil cooking spray
1
(10 ounce) package frozen chopped spinach - thawed, drained
and
squeezed dry
1/4
cup low-fat sour cream
2
tablespoons minced shallots
1
cup evaporated skim milk
1/4
teaspoon salt
1/8
teaspoon pepper
2
egg whites
1
egg
3/4
cup Caramelized Onions (about 3 cups uncooked)
1/3
cup chopped Canadian bacon
1/4
cup shredded reduced-fat Monterey Jack cheese
Directions
1
Preheat oven to 350 degrees.
2
Lightly spray muffin pan or ramekins with olive oil spray.
3
Combine the spinach, sour cream, and shallots in a
small
bowl. Combine the evaporated milk, salt, pepper, egg
whites,
and egg in a medium bowl, and stir well with a whisk.
Stir
1/3 cup milk mixture into spinach mixture. Spoon the
spinach
mixture into bottoms of muffin pan. Add Caramelized
Onions,
and top with bacon and cheese. Pour the remaining milk
mixture
over cheese. Place muffin pan in oven, and
bake
at 350 degrees for 45 minutes or until set. Let quiche cups
stand
10 minutes. Cauliflower "Potato" Salad
This
salad is also great made with bright green broccoflor, a hybrid of cauliflower
and broccoli.
For
variety, add sliced hardboiled eggs.
Prep
time: 10 minutes Cook time: 10 minutes Chill time: 30 hour
Ingredients:
1
medium head cauliflower, broken into small florets
1/4
cup mayonnaise
2
tablespoons lemon juice
2
packets sugar substitute
1/2
teaspoon dried mustard
3
green onions, chopped
1
very finely chopped jalapeno pepper or 2 tablespoons chopped green bell pepper
Salt
and pepper
Directions:
16.
Cook cauliflower in a large pot of boiling salted water 10 minutes, until
tender. Drain and
rinse
under cold water; pat dry.
17.
In a large mixing bowl, mix mayonnaise, lemon juice, sugar substitute, and
mustard. Add
cauliflower,
green onion and pepper, if using. Mix well until vegetables are evenly coated
with
dressing. Add salt and pepper to taste. Chill 30 minutes for flavors to blend
Servings:
6
Nutrition
Per Serving:
Carbohydrates:5.9
grams
Net
Atkins Carbohydrates:2.5 grams
Fiber:3.4
grams
Protein:2.5
grams
Fat:11.5
grams
Calories:129
Chardonnay Mushrooms ~ PHASE 2
1/2
cup Smart Balance spread
1/4
teaspoon granulated or powdered garlic
1/2
teaspoon salt
1/4
teaspoon black pepper
dried
parsley flakes
1/4
cup Chardonnay (room temperature)
1
lb. fresh mushrooms
1.
Rinse mushrooms well under cold running water, and drain. Cut
mushrooms
into quarters.
2.
Measure the Smart Balance spread into a saucepan. Cook over low heat until
melted.
Slowly add the mushrooms and stir in the garlic, salt and
pepper.
3.
Cook over medium heat, stirring often, approximately four minutes
or
until the mushrooms are soft. Turn off heat and immediately pour
the
Chardonnay onto mushrooms. Add parsley and toss together. Serve immediately,
with your
favorite
steak, or on its own.
Serves
4-5 Cheesecake
2-
8 oz low-fat cream cheese
3
eggs
1
Cup sugar substitute
1
tsp. vanilla
Beat
until smooth. Pour into a 9" greased square pan. Bake at 350 for
35
minutes.
Remove
from oven for 15 minutes. Leave oven on.
Meanwhile
mix topping:
1
Pint low-fat sour cream
1/4
cup sugar substitute
1
tsp vanilla
Mix
well. After the 15 minutes, pour this on the cheesecake and bake
10
more minutes.
Chill.
Cheesecake Squares ~ PHASE 2
1
envelope unflavored gelatin
1
cup whipping cream
16
oz softened reduced-fat cream cheese
1/2
cup Splenda
1
tsp vanilla extract 1 TBSP unsweetened cocoa
1
cup unsweetened flaked coconut
1/4
cup softened Smart Balance spread
1/4
cup ground almonds
Crust:
Combine
coconut, Smart Balance and almond and press into 8 inch baking pan and chill.
Heat
1/2 of the cream until it is about to boil
Sprinkle
gelatin on remaining cream [cold] and let stand 3 minutes.
Add
hot cream and blend at low speed until gelatin is dissolved, about 2 minutes.
Add
cream cheese, Splenda and vanilla and blend at high speed.
Pour
all but 1/2 cup over coconut crust in baking pan
Add
cocoa to last 1/2 cup and blend then spoon over cheesecake. Chill until set
firm.
Yield:
8 servings. Cheese Puffs
1
pkg. (3 oz.) cream cheese (they'd be good with pepper cheese, too)
1/4
lb. sharp cheddar cheese
1
stick butter
2
egg whites, stiffly beaten
Pork
Rinds
Melt
cream cheese, cheddar cheese and margarine in a double boiler. Fold cheese
mixture
into stiff egg whites. Dip pork rinds. Let stand in refrigerator overnight Bake
the
puffs
in a slow oven, 250 degrees, for about an hour, or until crisp. The texture
comes
out
like a cookie.
cream
cheese - 3 carbohydrates
cheddar
cheese - 4 carbohydrates
egg
whites - .6 carbohydrates
Total
carbohydrates : 7.6
Store
in an airtight container. Chicken Breasts Stuffed w/
Dried Tomatoes and Basil
4
servings
1
bunch basil
¼
cup (olive-oil packed)dried tomatoes
2
TB freshly grated low-fat Parmesan cheese
Coarsely
ground black pepper
4
chicken breast halves
1
TB olive oil from dried tomatoes
½
teaspoon salt
Preheat
oven to 425 F. Chop enough basil to equal ¼ cup; reserve remaining for garnish.
Coarsely
chop dried tomatoes.
Cut
small pockets lengthwise into the chicken breast, taking care not slice all the
way through.
In
small bowl, mix basil, tomatoes, Parmesan, and ½ teaspoon pepper. Stuff mixture
into pockets
of
chicken. Secure with toothpicks.
Place
in 13 by 9 glass baking dish.
Brush
chicken lightly with olive oil (from tomatoes) and sprinkle with salt and
pepper. Bake
chicken
for 35 to 40 minutes, basting occasionally with pan juices to keep moist.
Chicken is done
with
juices run clear when pierced with the tip of a knife. Chicken
Cheese Dip
2
cups chopped, cooked chicken
3/4
cup mayonnaise
2
green onions, minced
1/2
tsp. dried basil
1/4
tsp. dried thyme
1/2
tsp. salt
1/4
tsp. pepper
1/2
cup grated Swiss cheese
1/2
cup grated Parmesan cheese
Preheat
oven to 350º. Mix together chicken, mayonnaise, green onions, spices, Swiss
cheese
and 2 tablespoons Parmesan cheese. Put mixture in a buttered casserole dish.
Sprinkle
the rest of the Parmesan cheese on top. Bake about 10 minutes, until top is
browned.
Chicken Creole w/ Chili Cream Sauce
4
boneless chicken breast halves
2t.
Creole or Cajun seasoning
1T.
extra-virgin olive oil
1
can low-sodium fat-free cream of chicken soup
1/2
c. water
1
(4oz) can chopped green chilies
1t.
lime juice
1/4c.
fat-free or low-fat sour cream
Instructions
Season
chicken with Creole seasoning. Heat oil in skillet.
Add
chicken and cook until browned.
Add
soup, water, chilies, and lime juice.
Cook
over low heat 5 mins. or until done.
Stir
in sour cream and heat through.
Serves:4
Chicken Feta ~ PHASE 2
4(4
ounce) skinned, boned chicken breast halves
1/4
cup dry whole wheat bread crumbs
1/4
cup crumbled feta cheese with basil and tomato
cooking
spray
1
1/2 teaspoons Smart Balance, melted
3
cups torn spinach
1/2
cup chopped fresh basil
1
tablespoon balsamic vinegar
1
teaspoon olive oil
1/8
teaspoon pepper
Place
each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten
to 1/4-inch
thickness,
using a meat mallet or rolling pin. Dredge chicken in breadcrumbs. Spoon 1
tablespoon
cheese onto each piece of chicken; fold chicken in half.
Place
folded breast halves in an 8-inch square baking dish coated with cooking spray.
Drizzle
melted
Smart Balance over chicken. Bake, uncovered, at 400 degrees for 25 minutes or
until
chicken
is done.
Combine
spinach and basil in a bowl; drizzle with vinegar and oil. Sprinkle pepper over
salad;
toss
well. Serve chicken over salad. Chicken Marsala
Florentine ~ PHASE 2
4
boneless, skinless chicken breast halves
1/4
cup ThickenThin Not/Starch Thickener (flour substitute)
salt
and pepper to taste
1
tablespoon dried oregano
2
tablespoons olive oil
3/4
cup Smart Balance spread
3
cups sliced Portobello mushrooms
3/4
cup sun-dried tomatoes
1/2
cup packed fresh spinach
1
cup Marsala wine
Directions
1
Place chicken breasts between two pieces of wax paper, and pound to 1/4 inch
thick with a
meat
mallet. Dust chicken with flour substitute, salt , pepper and oregano.
2
In a skillet, cook chicken in olive oil over medium
heat.
Cook until done, turning to cook evenly. Set aside, and keep warm.
3
In the same pan, melt the Smart Balance over medium heat; add mushrooms,
sun-dried
tomatoes,
and Marsala wine. Cook for approximately 10 minutes, stirring occasionally. Mix
in
spinach,
and cook for about 2 minutes. Serve over chicken. CHICKEN
NUGGETS
2
cups bite size shredded wheat (100% whole wheat only) crushed to one cup
1/2
cup grates parm. cheese
1/2
tsp. seasoned salt
1/4
tsp paprika
1/8
tsp garlic powder (more if you like!)
1/2
cup lowfat mayo
2
tsp. prepared mustard
1
lb boneless skinkless breast of chicken cut into 3/4 inch strips
1)
Preheat oven to 400
2)
Combine cereal, cheese, salt, paprika and garlic powder.
3)
In separate bowl, combine mayo and mustard
4)
dredge chicken in mayo mix then roll in dry mix.
5)
Bake on Pam-sprayed cookie sheet 12 to 15 minutes until no longer pink inside.
This
recipe also calls for 1 tbsp honey to mix in with the mayo mix but I simply
omit it. Others
could
use stevia or whatever... I don't know. You get the idea, though! these shredded
wheat
babies
make a great alternative to whole wheat flour for something like this! Chicken
Rollups ~ PHASE 2
4
skinless, boneless chicken breast halves
1
(8 ounce) package ff cream cheese with chives
2
tablespoons melted Smart Balance spread
Directions
1
Preheat oven to 350 degrees F (175 degrees C). Pound
meat
to between 1/4 and 1/8 inch thick.
2
Spread about a tablespoon of seasoned cream cheese on
the
bottom of each breast half. Roll up, and place in a
casserole
dish. Drizzle melted Smart Balance spread
over
rollups.
3
Bake in the preheated oven for about 30 minutes, or
until
chicken is cooked through and juices run clear.
4
Melt extra cream cheese with chives in the microwave,
and
use as sauce for the chicken.
Makes
4 servings. Chicken-Stuffed Poblanos
serves
4
8
medium poblano chiles (1 1/4 lb)
1
large onion, finely chopped
1/2
TB extra-virgin olive oil
1/4
cup water
2
plum tomatoes, finely diced
2
cups choppped cooked chicken breast meat (1/2 lb)
1
teaspoon kosher salt
1/2
teaspoon black pepper
2
1/2 oz low-fat Monterey Jack cheese cut into 1/4 inch dice (about 2/3 cup)
Roast
chiles:
Lay
4 chiles on their sides on racks of gas burners and turn flames on high. (OR
broil all 8 chiles
on
rack on broiler pan about 2 inches from heat) Roast chiles, turning w/ tongs,
until skins are
blistered
but not blackened, 4 to 6 minutes (be careful not to overroast, so that the
chiles do not
fall
apart!)Transfer immediately to a large Ziploc bag, then close and allow chiles
to steam.
Roast
remaining chiles in same manner.
Make
filling:
Cook
onion in oil in non-stick skillet over low heat, stirring, until onion begins
to turn golden,
about
4 minutes. Add water and cook, stirring occasionally, until water is evaporated
and onion
is
tender, about 5 minutes. Add tomatoes and cook, stirring until softened, about
4 minutes.
Remove
from heat and stir in chicken, salt, and pepper. Cool completely, then stir in
cheese.
Stuff
and bake chiles:
Preheat
oven to 350 F. Rub skins off chiles. Cut a slit lengthwise in each chile and
carefully
remove
seeds (leave stem attached).
Stuff
filling into chiles though slits, keeping chiles intact. Place chiles in a 13
by 9 baking dish
and
cover tightly w/ foil. Bake in middle of oven until cheese is melted, about 30
minutes. Chicken with Lemon-Caper Sauce
Makes
4 servings.
1/4
teaspoon salt, divided
1/4
teaspoon black pepper, divided
4
(4 ounce) boneless, skinless chicken breast halves
1
tablespoon extra-virgin olive oil
olive-oil
cooking spray
1/3
cup extra-dry vermouth (or low-sodium chicken broth)
3
tablespoons fresh lemon juice
1
1/2 teaspoons capers
1
tablespoon chopped fresh parsley
Directions
1
Sprinkle 1/8 teaspoon salt and 1/8 teaspoon pepper
evenly
over chicken. Heat oil in a large nonstick skillet
coated
with cooking spray over medium-high heat. Add chicken;
cook
6 minutes on each side or until chicken is done.
Remove
from skillet. Set aside; keep warm.
2
Add 1/8 teaspoon salt, 1/8 teaspoon pepper, vermouth,
lemon
juice, and capers to skillet, scraping skillet to
loosen
browned bits. Cook until reduced to 1/4 cup (about 2
minutes).
Stir in parsley. Spoon sauce over chicken. Chickpeas with
Lemon
6
to 8 servings
2
cups dried chickpeas, washed
1
bay leaf
1
clove garlic, peeled
2
TB minced shallot, onion, or scallion
3
TB extra-virgin olive oil
salt
and pepper to taste
freshly
squeezed lemon juice to taste
minced
fresh parsley or cilantro for garnish, if desired
Boil
chickpeas, w/ bay leaf and garlic, until quite tender.
Remove
bayleaf and garlic and drain. While chickpeas are warm, toss them w/ the
shallot and
olive
oil and season w/ salt and pepper. Add lemon juice just before serving. Chili-Lime
Chicken Kabobs
3
tablespoons olive oil
1
1/2 tablespoons (low-sugar) red wine vinegar
1
lime, juiced
1
teaspoon chili powder
1/2
teaspoon onion powder
1/2
teaspoon garlic powder
1/2
teaspoon paprika
1
pinch cayenne pepper, or to taste
salt
to taste
freshly
ground black pepper to taste
1
pound skinless, boneless chicken breast halves - cut into 1
1/2
inch pieces
Assorted
Bell Peppers and onions, cut into chunks
Directions
1
In a large bowl combine the olive oil, vinegar, lime
juice.
Measure in the chili powder, paprika, onion powder,
garlic
powder, cayenne, salt and pepper. Whisk until the oil
and
vinegar are emulsified.
2
Add chicken cubes to the bowl. Cover and place in
refrigerator
for a few hours.
3
Thread chicken on to skewers, alternating with the peppers
and
onions. Grill the chicken over
medium
high heat for about 10 minutes or until the juices run clear. Chipotle-Lime
Dip with Scallions ~ PHASE 2
1
cup mayonnaise
1/2
cup low-fat sour cream
3
scallions, sliced thin
2
medium garlic cloves, minced (about 2 teaspoons)
3
small chipolte chiles in adobo, minced to paste(1 TB) plus 1/2 teaspoon adobo
sauce
1
teaspoon grated lime zest, plus 1 TB lime juice
Combine
all ingredients in medium bowl until smooth and creamy. Refrigerate for at
least 1
hour,
until flavors are blended.
Serve
with crudites. (vegetables of your choice) Chocolate Tofu
Cheesecake ~ PHASE 2
Light
Cooking Spray
8
oz firm tofu
1/4
cup part skim ricotta cheese
4
oz light cream cheese
1/4
cup sugar-free maple syrup
3
TB unsweetened cocoa powder
2
large egg whites
1
TB ground cinnamon
3
TB DaVinci's sugar-free Irish Cream syrup
1
TB DaVinci's sugar-free coffee-flavored syrup
Topping:
1/2
cup nonfat sour cream or plain nonfat yogurt
1
teaspoon pure vanilla extract
1
TB honey
Preheat
oven to 350F. Coat a 10 inch glass pie plate w/ 3 sprays of cooking spray.
In
bowl of food processor, combine tofu, ricotta, cream cheese, maple syrup, cocoa
powder, egg
whites,
and cinnamon, and the syrups. Puree until smooth and our into prepared pie
plate.
Place
pie plate on center rack. On bottom rack, place a baking pan filed halfway with
water.
Bake
for 1 hour.
While
baking cake: combine all topping ingredients in small bowl and whisk
thoroughly. When
the
cake has cooled for half an hour, remove it from oven, spread the topping on
evenly, and
decorate,
if desired. Return to oven for 10 minutes more, until topping sets. Refrigerate
2 hours
before
serving. Chop-Chop Chicken Salad
On
busy summer days, try this easy, Asian-inspired chicken salad. It’s chock-full
of protein,
vitamins,
and flavor, and takes only minutes to prepare — especially if you purchase
cooked
chicken
breasts from the deli counter.
Prep
time: 10 minutes Standing time: 15 minutes
Ingredients:
Dressing:
1/4
cup low-sodium soy sauce
1/4
cup fresh lemon juice
1
tablespoon toasted sesame oil
1
packet sugar substitute (optional)
Salad:
4
boneless, skinless chicken-breast halves, about 5 to 7 oz. Each, grilled or
poached and cut into
strips
6
cups chopped Napa cabbage
2
medium heads endive, sliced lengthwise in narrow strips
1
cup cucumber, peeled and cut in 1/4" dice
1
cup zucchini, in 1/4" dice
1
cup green, red or yellow peppers, or a combination, in 1/4" dice
1
cup celery, in 1/4" dice
2
tablespoons fresh cilantro, chopped
1/4
cup chopped macadamia nuts
Directions:
7.
For dressing, in a small bowl whisk soy sauce, lemon juice, sesame oil and
optional
sugar
substitute until well combined; set aside.
8.
In a large bowl, mix chicken, vegetables and cilantro. Pour in dressing; mix
well. Let the
salad
sit for 15 minutes for flavors to blend. Divide evenly on 4 plates; sprinkle with
macadamia
nuts.
Servings:
4
Nutrition
Per Serving:
Carbohydrates:11.5
grams
Net
Atkins Carbohydrates:10 grams
Fiber:1.5
grams
Protein:38.5
grams
Fat:13
grams
Calories:320
Chopped-Dipped Strawberries
2
squares (1 ounce each) semisweet or bittersweet chocolate, chopped
½
tablespoon whipping cream
Dash
almond extract
8
strawberries
Combine
the chocolate and the whipping cream in a glass measuring cup or bowl.
Microwave
at medium power for 1 minute or until the chocolate melts, stirring after 30
seconds.
Stir
in the almond extract and cool slightly.
Dip
each strawberry into the melted chocolate, allowing the excess to drip off.
Place on waxed
paper-lined
baking sheet.
Refrigerate
or freeze for approximately 15 minutes until the chocolate is set.
Serves
2
Nutrition
at a Glance:
Per
serving: 175 calories, 3 g protein, 24 g carbohydrates, 9 g fat, 6 g saturated
fat, 1 mg sodium,
5
mg cholesterol , 4 g fiber. Cilantro Cream Sauce ~
PHASE 2
1
(8 ounce) package low-fat cream cheese, softened
1
1/2 tablespoons fat-free sour cream
1
(7 ounce) can tomatillo salsa
1
teaspoon freshly ground black pepper
1
teaspoon celery salt
1/2
teaspoon ground cumin
2
teaspoons garlic powder
1
bunch fresh cilantro, chopped
1
tablespoon fresh lime juice
Combine
cream cheese, sour cream, salsa, pepper, celery salt, cumin, garlic powder,
cilantro and
lime
juice in a blender or food processor. Blend until smooth and creamy. Place in a
serving
bowl.
Can
be used as a dip or a sauce for seafood or chicken. Citrus-Marinated
Salmon ~ PHASE 2
1
teaspoon white wine vinegar
Juice
of 3 oranges
Juice
of 3 limes
6
cloves garlic, thinly sliced
1
teaspoon olive oil
1/3
cup finely chopped cilantro
Salt
and freshly ground pepper
6
1-inch thick salmon steaks (about 2 1/4 pounds)
6
Tablespoons chopped cilantro, for garnish
In
a shallow glass or ceramic bowl, whisk together the vinegar, orange and lime
juice, and garlic.
Add
the olive oil, whisking until blended. Stir in the 1/3 cup cilantro and season
to taste with salt
and
pepper. Lay the salmon steaks in the bowl and carefully turn to coat with the
marinade.
Cover
and let the salmon marinate for 30 to 60 minutes at room temperature, turning
the fish
once.
Preheat
the broiler.
Transfer
the salmon and the marinade to a shallow roasting pan. Broil the salmon steaks
for 5 to
6
minutes to a side until flaky but still moist.
Serve
each steak with a tablespoon of the cooked marinade drizzled over the top and
garnish
each
with a tablespoon of chopped cilantro. Confetti Salad
with Ranch Dressing
Colorful
and delicious, chopped salads are a change of pace from leafy greens.
Prep
time: 25 minutes
Ingredients:
1
medium cucumber, seeded and chopped
1
bunch radishes (about 8), chopped
1
cup chopped celery
1
red pepper, chopped
1
small yellow squash, chopped
4
green onions, white and 1" green, chopped
1
carrot, chopped
1/2
recipe Garlic Ranch Dressing
Directions:
6.
Combine salad ingredients in a large bowl. Just before serving, toss with
dressing (do not
toss
in advance or salad will become soggy).
Servings:
8 (1 cup each)
Nutrition
Per Serving:
Carbohydrates:4.6
grams
Net
Atkins Carbohydrates:3.3 grams
Fiber:1.3
grams
Protein:1.0
grams
Fat:8.6
grams
Calories:94
Cottage Cheese Spinach Chicken
Makes
4 servings.
1
(10 ounce) package frozen chopped spinach, thawed
1/2
yellow onion, chopped
1
cup low-fat cottage cheese
4
skinless, boneless chicken breast halves
2
tablespoons Cajun-style seasoning
2
tablespoons melted Smart Balance spread
Directions
1
Preheat oven to 350 degrees F (175 degrees C).
2
Squeeze excess water out of thawed spinach; in a large
bowl,
mix spinach with onion and cottage cheese and set aside.
3
Season chicken breasts with Cajun-style seasoning, then
place
1/4 of cheese/spinach mixture in the center of each
breast
and fold in half. Secure with toothpicks and place in
a
lightly greased 9x13 inch baking dish.
4
Drizzle with melted Smart Balance spread and bake at 350 degrees F
(175
degrees C) for about 25 minutes, or until chicken is
cooked
through and juices run clear. Couscous-Stuffed Red Bell
Peppers ~ PHASE 2
2
large red bell peppers -- cut in half long way
1
pkg roasted Near East garlic & olive oil couscous --(5.8oz.)
1
cup chopped fresh spinach
1/3
cup grated Parmesan cheese
Cut
peppers into halves, lengthwise; remove seeds and membranes
and
arrange in 8-inch square (2-quart) microwave-safe dish. Add 2
tablespoons
water, cover with microwave-safe waxed paper and microwave
on
HIGH for 3-4 minutes or just until crisp-tender. Meanwhile, cook
couscous
as directed on package, omitting oil. Stir spinach and
cheese
into couscous. Spoon mixture into pepper halves. Crab-Cheese Dip
2
cans (6 1/2 oz. each) crabmeat
1
container (8 oz.) creamed cottage cheese
2
tbsp. mayonnaise
1
tbsp. prepared mustard
1
tbsp. lemon juice
1/2
tsp. salt
Parsley
Twisted
lemon slices
Drain
crabmeat thoroughly. Reserve reddest pieces for garnish. Put remaining half in
container
of electric blender with cheese, mayonnaise, mustard, lemon juice and salt.
Whirl
until blended. Place in bowl and garnish with remaining crabmeat, parsley,
lemon
slices.
Makes
1 2/3 cs. Calories......27.....Fat.....1 g. per tbsp. Carbs.....0.5 g.
Fiber.....0 g. Crab Meat Mousse
1
T gelatin
3
T cold water
1/4
C mayonnaise
2
T each lime & lemon juice
1
T each parsley and chives, chopped
1
T prepared mustard
Salt
and pepper to taste
2
C flaked cooked crab meat
3/4
C whipping cream, whipped
Slices
of lime
2
avocados, mashed
Soften
gelatin in cold water and dissolve in double boiler over hot water. Mix gelatin
with
mayonnaise, lime and lemon juice, parsley, chives, mustard, salt, and pepper to
taste.
Fold in crab meat and whipped cream. Pour mixture into buttered ring mould and
chill
until set. Unmold on serving dish. Garnish with slices of lime. Fill center
with
mashed
avocado and sprinkle with chopped chives.
May
be prepared in individual moulds or served as an hors d'oeuvre. Cream
and Ginger Pasta ~ PHASE 2
1/2
cup Reduced-fat cream (half and half can be used)
1/2
cup plain stirred yogurt
1
teas. garlic, finely chopped
1
teas. fresh ginger, finely chopped
1
teas. corn starch
1/3
cup zucchini, cut juiliene style
3
cups whole wheat small pasta (fusilli, bow ties, shells, etc...)
fresh
ground pepper
1
TB fresh parsley, coarsely chopped
1/4
cup tomatoes, diced
In
a large frying pan, combine cream, yogurt, garlic, ginger and bring to a boil.
Keep cooking at
medium
heat for about 5 minutes while stirring frequently, in order to reduce liquid
to 1/2
original
volume.
Dilute
corn starch in bit of cold water and thicken preparation.
Add
zucchinis, cook for 1 to 2 minutes. Ad pasta and simmer for 30 seconds. Mix
well.
Add
pepper. Place in warm plates, garnish with parsley and diced tomatoes. Serve
immediately. Cranberry Chicken Salad ~ PHASE 2
Makes
12 servings
Ingredients
4
cups cubed, cooked chicken meat
1
cup mayonnaise
1
teaspoon paprika
1
1/2 cups dried cranberries
1
cup chopped celery
2
green onions, chopped
1/2
cup minced green bell pepper
1
cup chopped pecans
1
teaspoon seasoning salt
ground
black pepper to taste
Directions
In
a medium bowl, mix together mayonnaise with paprika and seasoned salt. Blend in
dried
cranberries,
celery, bell pepper, onion, and nuts. Add chopped chicken, and mix well. Season
with
black pepper, to taste. Chill 1 hour. Serve on lettuce cups.
*Great
for the holidays! Cream Cheese Dip ~ PHASE 2
1
8 oz package low-fat cream cheese, softened
1
1/2 TB lemon juice
1
1/2 teaspoons onion, grated
2
cups low-fat sour cream
Cream
room temperature cream cheese until smooth. Add lemon juice and onion; blend
well.
Gradually
blend in sour cream. Chill and serve with vegetables. Cream
Cheese Olive Spread ~ PHASE 2
3
ounces low-fat cream cheese
1/3
cup sliced green olive with pimentos
2
tablespoons fat-free half & half
1/4
cup diced celery
1
drop tabasco
a
pinch of salt
Allow
the Cream cheese to reach room temperature. Beat the softened cream cheese
until fluffy.
Add
the half & half and seasonings. Blend. Mix in the olives and celery. Serve
with vegetables
or
as a spread for Roll-ups. Creamy Classic Coleslaw
Quick
and delicious. Unlike store-bought slaws, ours contains no sugar.
Prep
time: 15 minutes Chill time: 1/2 hours
Ingredients:
1
medium cabbage (about 1 1/2 pounds), halved and cored
2
carrots
3/4
cup mayonnaise
1/2
cup sour cream
2
tablespoons cider vinegar
2
packets sugar substitute
1
teaspoon celery seed
1
teaspoon salt
Directions:
9.
Cut cabbage halves in half and thinly slice. Transfer to a large bowl. Coarsely
grate
carrots
into cabbage and mix well.
10.
In a small bowl, whisk together mayonnaise, sour cream, cider vinegar, sugar
substitute,
celery
and salt. Pour dressing over vegetables. Mix until thoroughly combined.
Refrigerate
at least 30 minutes before serving for flavors to blend.
Servings:
8
Nutrition
Per Serving:
Carbohydrates:8.2
grams
Net
Atkins Carbohydrates:5.7 grams
Fiber:2.5
grams
Protein:2.1
grams
Fat:19.8
grams
Calories:143
Coriander-Crusted Halibut with Mustard Spinach
Sauce
1
1/2 TB coriander seeds, ground
3
medium garlic cloves, finely chopped
1
1/4 teaspoons salt, divided
4
(6 oz) boneless skinless halibut or mahi-mahi fillets
1
small onion, coarsely chopped
2
to 4 Thai, cayenne, or serrano chiles
2
TB Olive oil, divided
1
teaspoon cumin seeds
1
cup tightly packed coarsely chopped mustard greens
1
cup tightly packed coarsely chopped fresh spinach
3
TB fresh lime juice
In
small bowl, combine coriander seeds, garlic, and 3/4 teaspoon salt; rub fish w/
spice mixture.
Cover
and refrigerate 1 to 2 hours.
Place
onion and chiles in food processor/blender; process until minced.
Heat
1 TB oil in medium saucepan over medium heat. Add cumin seeds; cook 10 to 15
seconds,
untilk
fragrant. Add onion mixture; cook 2 to 4 minutes or until golden brown. Stir in
mustard
greens
and spinach; cook 2 to 3 minutes, until greens are wilted, stirring
occasionally. Transfer to
food
processor/blender; Add lime juice and remaining 1/2 teaspoon. Pulse until
pureed.
Heat
remaining 1 TB oil in large skillet over medium heat. Add fish; cook 2 minutes,
turning
once.
Reduce heat to low; cover skillet. Cook an additional 3 t 4 minutes or
untilfish just begins
to
flake.
Spoon
sauce onto serving platter; plate fish on sauce. Serve immediately. Crowned
Cauliflower
1
medium whole cauliflower
1
cup grated low-fat cheddar cheese
1/4
cup mayonnaise
2
teaspoons Dijon mustard
1/2
teaspoon cayenne pepper
1/2
teaspoon salt
1
Wash the cauliflower and remove all leaves and woody stem.
Place
the cauliflower on a pie plate with a 1/2" of water. Cover and
microwave
until cooked, approximately 10 - 12 minutes.
2
While the cauliflower is cooking, preheat the broiler. Grate
the
cheese and mix with the mayonnaise, mustard, cayenne and salt to
make
a sauce.
3
Remove the cauliflower from the microwave and transfer to a
broiling
pan. Cover the top and sides of the cauliflower with the
cheese
topping (crown the cauliflower!).
4
Grill until the cheese melts and starts to brown.
5
To serve the crowned cauliflower cut into sections. Cucumbers
in Butter and Cream ~ PHASE 2
4
servings
1
pound firm cucumbers
1
TB salt (if cucumbers are not firm)
2
TB Smart Balance spread
½
cup chopped onion
Freshly
ground black pepper to taste
½
cup Land o' Lakes half and half, or low-fat/fat-free sour cream, or lf/ff plain
yogurt.
Fresh
dill
Peel
cucumbers if waxed. Cut in half lengthwise and scoop out seeds w/ spoon. Cut
into _ inch
chunks.
If not super-firm, place chunks in colander and sprinkle with salt. Let drain
for 20
minutes.
Rinse and dry. If firm, proceed with recipe.
Place
Smart Balance in a medium skillet over medium heat. When it melts, add onion
and cook,
stirring
occasionally, until onion softens, about 5 minutes. Do not let the onion brown.
Ad the
cucumbers
and cook, stirring, for about 5 minutes, until the cucumbers are just tender.
Add
pepper,
and salt (if not previously added.)
Turn
heat to low, stir in cream or yogurt, and a handful of the dill. Stir until
well blended.
Garnish
with more dill. DECADENT FUDGE BROWNIES
4
grams carbs per serving
1/2
cup unsweetened cocoa powder
1/2
cup ground pecans
2
sticks butter (I Can't Believe It's Not Butter or SmartSpread)
20
- 25 packets Splenda
4
eggs, lightly beaten
Preheat
oven to 375
Melt
butter
Mix
in cocoa, nuts, Splenda, & eggs
Pour
into buttered 8" or 9" square pan
Bake
for 25 - 30 minutes
Allow
to cool for 10 minutes or so
Serve
with fat-free whipped cream, if desired Dijon Pasta
Salad ~ PHASE 2
4
servings
1
lb whole wheat spiral pasta, cooked
3
boneless, skinless chicken breasts, cooked and cut into cubes.
1/2
red pepper, chopped
1/4
cup black olives, minced
2
TB fresh parsley, chopped
2
fresh tomatoes, peeled, deseeded and chopped
Dressing:
2
TB red wine vinegar
1
TB olive oil
1
TB water
2
TB fresh basil, finely chopped
2
teaspoon Dijon mustard
In
a large salad bowl, mix pasta, pepper, chicken, olives, parsley and tomatoes;
put aside.
In
a bowl, mix all dressing ingredients.
Pour
dressing over pasta, mix well and leave in fridge for at least 2 hours. Dill
Dip
1
(12 oz) carton low-fat cottage cheese
2
1/2 teaspoons dill
1/4
teaspoon seasoned salt
2
TB lemon juice
Combine
all in blender, and blend at low speed. Refrigerate to allow flavors to meld.
Sprinkle
with
additional dill and serve with fresh vegetables. Easy Broccoli
with Cream Cheese Sauce
INGREDIENTS:
16
ounce bag of frozen broccoli
1
packet of low-fat cream cheese (or cream cheese substitute for Phase 1)
1/2
cup of Land O' Lakes half and half
1
tablespoon of Smart Balance spread
1
1/2 tablespoons lemon juice
Cook
broccoli according to directions. Place cream cheese, half and half, lemon
juice and Smart
Balance
spread into dish. Warm in microwave at 50 percent power for 3 minutes. Stir,
repeat
another
3 minutes until it reaches the consistency of a med white sauce. It will be
lumpy whisk
until
smooth.
*This
is great for a last minute dish. Easy Mushroom
Sauté
Makes
4 servings.
2
tablespoons Smart Balance spread
1/2
tablespoon olive oil
1/2
tablespoon balsamic vinegar
1
clove garlic, minced
1/8
teaspoon dried oregano
1
pound assorted mushrooms, sliced
Directions
1
Melt Smart Balance spread with oil in a large skillet over medium
heat.
Stir in balsamic vinegar, garlic, oregano, and
mushrooms.
Sauté for 20 to 25 minutes, or until tender.
Great
as a side dish, or over a chicken breast with melted low-fat swiss cheese. EGGS
BENEDICT
4
Servings
4
eggs
Canadian
Bacon
Sauce
½
c Smart Balance Spread
3
beaten egg yolks
1
tbsp water
1
tbsp lemon juice
Lightly
grease skillet. Fill skillet half way with water. Bring water
to
boiling. Reduce heat & simmer. Break eggs into cup & carefully
slide
one at a time into water. Allow space for each egg. Simmer for
5
minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached
egg
& serve with Canadian Bacon and Hollandaise Sauce.
For
sauce, combine spread, egg yokes, water and lemon juice. Heat in
a
double boiler, stirring constantly. Fajitas ~ PHASE 2 {Crockpot Recipe}
1
to 1 1/2 lb boneless beef round steak, cut into strips (chicken or turkey can
be used)
1
large red bell pepper, cut into strips
1
large onion, cut into thin wedges
1
(1-oz) package dry fajita mix
1/4
cup water
6
or 7 whole wheat, low-carb flour tortillas
2
small tomatoes, chopped
1
avocado, peeled, thinly sliced
1/2
cup low-fat sour cream
In
slow cooker, combine beef, bell pepper, onion, fajita mix and water. Cover and
cook on low
for
5 to 6 hours, until meat is tender.
Warm
tortillas in microwave or oven.
With
slotted spoon, lift meat mixture out of pot. Place 3/4 cup mixture along center
of each
tortilla.
topped with chopped tomato, avocado, and sour cream. Feta
Cheese and Bacon Stuffed Breasts
8
tablespoons extra-virgin olive oil
2
teaspoons lemon juice
4
cloves crushed garlic
1
tablespoon dried oregano
salt
and pepper to taste
4
skinless, boneless chicken breasts
4
slices ff/low fat feta cheese
4
slices bacon (turkey or Canadian), cooked and drained
Directions
1
Preheat oven to 350 degrees F (175 degrees C).
2
In a small bowl combine the oil, lemon juice, garlic,
oregano,
salt and pepper. Mix together. Place chicken in a 9x13
inch
baking dish and pour oil mixture over chicken.
3
Stuff each chicken breast with 1 slice feta cheese and
1
slice bacon. Secure open sides with toothpicks.
4
Bake uncovered at 350 degrees F (175 degrees C) for 30
to
35 minutes.
A
cucumber salad makes a great accompaniment.
Makes
4 servings Feta-Mint Dip with Yogurt ~ PHASE 2
1
cup plain low-fat yogurt
1/2
cup mayonnaise
2
1/2 ounces low-fat feta cheese, crumbled (1/2 cup)
1/4
cup chopped fresh mint leaves
2
medium scallions, roughly chopped
2
teaspoons juice from 1 lemon
Place
yogurt in a fine-mesh strainer or cheese-cloth lined colander set over bowl.
Cover with
plastic
wrap and refrigerate 8 to 24 hours; discard liquid in bowl.
Process
all ingredients in food processor until smooth and creamy, about 30 seconds.
Refrigerate
for
at least one hour to allow flavors to blend.
Serve
cold with crudites. (raw vegetables of your choice) Fiesta
Chicken - Crockpot Recipe
Ingredients:
2
Tbs oil
3
lbs. boneless, skinless chicken breasts, cut into 1" pieces
1
medium onion, chopped
1
large green pepper, chopped
3
cloves garlic, minced
1
small jalapeno pepper, finely chopped
1
14 ½-oz can Mexican style diced tomatoes
¼
tsp cumin
1
tsp oregano
Directions:
Heat
oil in skillet. Cook chicken pieces until browned. Remove and drain. Place
onion, green
pepper,
garlic and jalapeno pepper in skillet and sauté until slightly cooked. Add all
ingredients
to
stoneware and stir to combine. Cover cook on Low 7 to 9 hours or on High 3 to 4
hours. (It
doesn't
SAY to keep the chicken on the bottom, but if you do it stays moist!) Filet
Mignon With Mushroom-Wine Sauce
Makes
4 servings
1
tablespoon Smart Balance, divided
Olive
oil cooking spray
1/3
cup finely chopped shallots
1/2
pound fresh shiitake mushrooms, stems removed
1
1/2 cups dry red wine, divided
1
(10.5 ounce) can low-sodium beef stock, undiluted and divided
Cracked
pepper
4
(4 ounce) filet mignon steaks, trimmed of any fat (about 1 inch thick)
1
tablespoon low-sodium soy sauce
1
tablespoon fresh chopped thyme
Fresh
thyme sprigs (optional)
Directions
1
Melt 11/2 teaspoons margarine in a nonstick skillet
coated
with cooking spray over medium heat. Add shallots and
mushrooms;
saute 4 minutes. Add 1 cup wine and 3/4 cup consomme;
cook
5 minutes, stirring often. Remove mushrooms, and place
in
a bowl. Increase heat to high; cook wine mixture 5
minutes
or until reduced to 1/2 cup. Add to mushrooms in bowl;
set
aside. Wipe skillet with a paper towel.
2
Sprinkle desired amount of cracked pepper over steaks.
Melt
remaining 11/2 teaspoons Smart Spread in skillet coated
with
cooking spray over medium heat. Add steaks; cook 3
minutes
on each side or until browned. Reduce heat to
medium-low,
and cook 11/2 minutes on each side or to desired
degree
of doneness. Place on a serving platter, and keep warm.
3
Add remaining 1/2 cup wine and consomme to skillet; scrape skillet
with
a wooden spoon to loosen browned bits. Bring to a boil;
cook
1 minute. Add mushroom mixture, soy sauce , and chopped thyme;
bring
to a boil, and cook, stirring constantly, 3 minutes, or until sauce
reduces
by half. Serve with steaks.
Garnish
with thyme sprigs, if desired. Fish in a Bag
6
TB plus 2 TB extra-virgin olive oil, in all
4
fillets (6 oz. Each) flounder, pompano, snapper, haddock, bass, or any other
flaky fish
4
TB Creole seasoning, in all
2
large onions, sliced in rings
8
italian plum tomatoes, cut into ½ inch slices
1
teaspoon salt
32
turns fresh ground black pepper
4
teaspoons minced garlic
_
cup chopped fresh basil
1.
Preheat oven to 425 degrees.
2.
Sprinkle each fillet with 1 TB of the Creole seasoning. Place each fillet on
tin foil, and create a
packet
by folding over the edges, leaving enough foil to cover the top completely.
3.
Place one quarter of the onion rings and 2 of the sliced tomatoes for each
fillet, and sprinkle
with
¼ teaspoon of the salt, 8 turns of the pepper, I teaspoon of garlic, and 3 TB
of the basil.
Drizzle
1 teaspoon olive oil over each. Fold top of tin foil over to complete the foil
packet, and
bake
for 20 minutes.
*
You can add vegetables to the foil packets of fish for additional variety.
*
For dinner parties, use lightly buttered parchment paper instead of tinfoil for
a more attractive
presentation.
French Silk Pie
4
Servings
1/2
c butter, softened
2/3
c Splenda
2
oz unsweetened baking chocolate
1
tsp vanilla 1/2 c refrigerated or frozen egg product, thawed
Cream
butter and Splenda together. Melt chocolate and blend into
butter
mixture when cooled. Stir in vanilla. Add egg product. Beat
well
with mixer until smooth. Chill 1-2 hours minimum. Top with
Cool
Whip Free whipped cream, if desired. Fresh Fruit Dip
~ PHASE 2
Assorted
fresh fruit
1
cup low-fat sour cream
1
TB brown sugar substitute (SugarTwin)
Splenda
to taste (optional)
Mix
sour cream and brown sugar. Add splenda for desired sweetness. Serve with
fruits.
*Easy
and delicious! Fresh Shrimp with Avocado Dressing ~ PHASE 2
4
lettuce leaves
24
cooked, peeled shrimp
1
cup low-fat cottage cheese
4
slices lemon
Avocado
Dressing:
1
large avocado, peeled and pitted
1
cup low-fat sour cream
1
tsp. grated lemon peel
1
TB fresh lemon juice
2
tsp. prepared horseradish
1/2
tsp. salt
In
a small bowl, mash avocado. Stir in remaining ingredients, mixing well. Cover
and refrigerate
for
at least 30 minutes, to allow flavors to meld.
Arrange
lettuce leaves on 4 salad plates. Top with a scoop of cottage cheese; surround
with
shrimp.
Garnish with a lemon twist. Serve with Avocado Dressing. Garlic
Broccoli ~ PHASE 2
Dressing
1
tsp olive oil
2
cloves garlic - minced
2
Tbsp apple juice
1
Tbsp red wine vinegar
1
tsp dried parsley
1
1/2 tsp paprika
4
cup broccoli florets
1/4
cup water
salt
and black pepper to taste
Heat
the oil in a small saucepan and saute the minced garlic.
When
lightly browned, stir in the apple juice, red wine
vinegar,
parsley, and paprika. Heat through.
Place
the broccoli in a microwave safe dish with water. Cook
on
high for about 5 minutes, until bright green and slightly
tender.
Pour
the warm dressing over the broccoli and toss to coat.
Season
to taste with salt and black pepper. Garlic-Stuffed
Chicken
2
cups of water
8
cloves of garlic, unpeeled
6
tablespoons chopped fresh parsley, divided
1/4
teaspoon salt
4
boneless skinless chicken breasts
1/4
cup low-sodium chicken broth
2
tablespoons lemon juice
In
a small saucepan, bring water to a boil. Add garlic; cook for
10
minutes. Drain garlic; peel and cut into thin slices. In a
small
bowl, combine garlic, 1/4 cup of chopped parsley, lemon
peel,
and salt. Mix well.
Cut
chicken breasts in half, but not all the way. You want to
create
a "pocket" in them. Place about 1 teaspoon of garlic
mixture
between each chicken breast.
Heat
a large skillet over medium-high heat. Add chicken; cook
until
golden brown, about 4 minutes. Turn chicken; reduce heat
to
medium.
Cover
and cook until no longer pink in the center, about 10 to
12
minutes. Transfer chicken to a plate. Using paper towels,
wipe
any fat from skillet.
Add
remaining chopped parsley, broth, and lemon juice to the
pan.
Bring to a boil; cook for 1 minute. Spoon mixture over
chicken.
Greek Chicken
4
Servings
Carb
Count: Recipe Total 10 grams of carbs
Carbohydrates
Per Serving: 2.5 grams of carbs
1
pound boneless chicken
1
c crumbled ff- or lf feta cheese
½
tsp dried oregano (0.5 g)
1
tbsp lemon juice (1.3 grams of carbs)
1
tbsp oil
salt
& pepper to taste
1
c chicken broth
½
c tomato diced (5.8 grams of carbs)
1
c fresh spinach (2.4 grams of carbs)
Flatten
chicken. Combine feta, lemon juice and oregano. Spread over
chicken.
Fold chicken to enclose filling; secure with a toothpick.
Heat
oil in a skillet until hot. Add chicken and cook until golden
brown.
Mix chicken broth, tomato and spinach. Add to skillet, heat to
boiling.
Reduce heat to low; cover & simmer 8-10 minutes. Serve. Green
Beans with Walnuts
2
1/2 lbs. trimmed green beans
olive
oil, as needed
1/4
oz minced shallots
1
teaspoon minced garlic
4
fl oz chicken or vegetable stock, hot
salt
and pepper, as needed.
1
oz walnut oil
2
T chopped toasted walnuts
2
teaspoon minced chives
Heat
a little olive oil in a pan. Add shallots and garlic and saute until
translucent, about 2 to 3
minutes.
Add the green beans in an even layer and add the hot stock and salt and pepper.
Return
to
a simmer.
Cover
the pan and steam beans until tender, about 4 to 5 minutes. Drain any excess
cooking
liquid.
Toss the green beans with walnut oil, walnuts and chives. Green
Goddess Dip ~ PHASE 2
3/4
cup mayonnaise
3/4
cup low-fat sour cream
2
medium garlic cloves, minced
1/4
cup minced fresh parsley leaves
1/4
cup minced fresh chives
2
TB minced fresh tarragon leaves
1
TB juice from 1 lemon
1/8
teaspoon salt
1/8
teaspoon ground black pepper
Combine
all ingredients until smooth and creamy. Refrigerate at least one hour, to
allow flavors
to
blend.
Serve
cold with crudites. (raw vegetables of your choice) Green
Chile Pie
1
(4.5 oz)can green chiles, diced
2
cups non-fat pizza cheese
1
(4 oz) container Egg Beaters (equals 2 eggs)
2
green onions, chopped
Place
green chiles in a 7 1/2 by 11 1/2 inch casserole dish. Sprinkle w/ cheese and
onions. Pour
eggs
over top. Sprinkle with paprika for garnish. Bake at 350 degrees for 10 to 15
minutes.
*
A quick and easy recipe. Additional items can be added to suit your personal
taste. Grilled Chicken with a Flare
Ingredients
8
skinless chicken breasts
1/2
cup fresh lime juice
1/2
cup green hot sauce
1/4
cup chopped fresh cilantro
1/4
cup chopped green onions
1
teaspoon sliced jalapeno peppers
1
teaspoon white wine vinegar
1
teaspoon cumin
1
teaspoon salt
1
teaspoon Cajun Spice
preparation
instructions
Place
the chicken in a large zip-lock bag.
In
a bowl, combine the lime juice, pepper sauce, cilantro, onions, peppers,
vinegar and cumin.
Pour
into the bag with the chicken. Seal the bag, place inside a large bowl or
baking dish, and
refrigerate
for at least 4 and up to 8 hours. Turn the bag occasionally to marinate evenly.
(Alternately,
the chicken and marinade can be placed in a non-reactive baking dish and
tightly
covered
with plastic wrap. Turn the pieces occasionally.)
Preheat
a grill.
Remove
the chicken from the marinade and pat dry. Season both sides with the salt and
cajun
spice.
Grill over a medium flame, with the lid closed, until brown on both sides,
cooked through
and
the juices run clear, about 25 minutes, turning frequently.
Grilled
Chicken with Maple-Pecan Glaze ~ PHASE 2
Ingredients
For
the maple glaze:
2
tablespoons apple cider vinegar
2
tablespoons Splenda
1/4
cup Sugar-free maple syrup
2
tablespoons diced pecans, toasted
salt
to taste
white
pepper to taste
For
the grilled chicken:
4
skinless, boneless chicken breasts, 3 to 4 oz. each
1
tablespoon extra-virgin olive oil
salt
and pepper
Cooking
Instructions
For
the maple glaze:
1.
In a small saucepan, heat the cider vinegar and sugar over medium
heat
until the mixture boils and the Splenda dissolves. Add the maple syrup and
bring it to a boil.
Lower
the heat and simmer for 1 to 2 minutes to thicken. Remove from heat and stir in
the
toasted
pecans.
2.
Season with salt and pepper to taste.
For
the grilled chicken:
3.
Preheat the grill to medium-high.
4.
Sprinkle the chicken breasts with salt and pepper and drizzle with
olive
oil.
5.
Place the chicken on the grill and cook for about 5 to 6 minutes
per
side, until the juices run clear.
6.
Place the chicken on a serving platter and brush it with the maple[1]
pecan
glaze.
Yield:
4 servings. Grilled Lamb with Mint and Oregano
1
large bunch fresh mint
1
large bunch fresh oregano
3
TB plus 1/4 cup extra-virgin olive oil
3
TB plus 1/4 cup fresh lemon juice
1
garlic clove, minced
Salt
and ground black pepper
3
lbs. butterflied boneless lamb leg
Chop
1/4 cup mint and 1/4 cup oregano; reserve remaining mint and oregano to make
sauce.
In
13 by 9 glass baking dish, mix chopped mint and oregano, 3 TB each olive oil
and lemon
juice,
minced garlic, teaspoon salt, and 1/2 teaspoon pepper; stir until well blended.
Add
lamb to dish, turning to coat with marinade and spooning marinade over. Cover
with plastic
wrap
and refrigerate, turning lamb occasionally for at least 8 hours or overnight.
Prepare
sauce: Chop 2 TB mint and 2 TB oregano; stir in small bowl w/ remaining 1/4 cup
olive
oil
and 1/4 cup lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
Place
lamb on grill over med. heat. Throw out leftover marinade from dish. Turn lamb
occasionally,
grilling for 15-25 minutes, or until desired doneness.
Serve
with herb sauce. Grilled Pesto Lamb
10
servings
2
cups loosely packed basil leaves (about 2 bunches)
1/3
cup pine nuts
1/3
low-fat fresh grated parmesan cheese
3
TB olive oil
2
TB fresh lemon juice
3/4
teaspoon salt
2
garlic cloves
3
lbs. boneless butterflied lamb leg
Prepare
pesto:
In
food processor (with knife blade attached) or in blender, process basil leaves
and next 6
ingredients
until blended.
Place
lamb in 13 by 9 glass baking dish; spread pesto over both sides of lamb. Place
on grill over
medium
heat; reserve any pesto in dish. Grill, brushing reserved pesto several times
and turning
occasionally,
15 to 25 minutes for medium-rare, or until desired doneness.
Let
stand for 10 minutes for easier carving. Grilled Rib-Eye
Steak with Mustard Sauce ~ PHASE 2
Makes
4 servings
Per
serving: 252 calories; 1 g carbs
3
Tbsp. mayonnaise
1
Tbsp. + 1 1/2 tsp. Low-fat sour cream or plain low-fat yogurt
1
scallion, finely chopped
1
tsp. dry mustard
3/4
tsp. low-sodium soy sauce
1/2
tsp. ground black pepper
1/4
tsp. salt
1
boneless beef rib-eye steak (or tenderloin)(1 1/2 lb.), 1" thick, fat
trimmed
1.
In a small bowl, combine the mayonnaise, sour cream, scallion,
mustard,
soy sauce, 1/4 tsp. of the pepper, and 1/8 tsp. of the
salt.
Cover, and let sit at room temperature.
2.
Meanwhile, coat a grill rack with cooking spray. Preheat the
grill.
Season the beef with the remaining 1/4 tsp pepper and the
remaining
1/8 tsp salt. Grill, turning once, until meat thermometer
registers
160 degrees F for medium, 11 to 13 minutes. Remove to
platter,
and let rest for 5 minutes.
3.
Slice thinly, and serve topped with the mustard sauce. Grilled
Summer Vegetables with Basil Marinade
2
medium eggplants ( 2 lbs total) trimmed and sliced crosswise into ½ thick
rounds
2
medium yellow summer squash, ends trimmed and cut in half lengthwise
3
medium zucchini, ends trimmed and cut in half lengthwise
1
TB salt
2
medium red bell peppers, cored, seeded and quartered
1
medium red onion, peeled and sliced into ½ inch thick rounds
Basil
Marinade
Place
eggplant, zucchini, and squash in a colander over the sink, and add salt. Toss
and let drain
for
30 minutes. Make Basil Marinade while draining.
Rinse
the eggplant, zucchini, and squash and pat dry with paper towels and place in a
large bowl.
Add
the peppers. Pour the marinade over the vegetables and toss well. Refrigerate
for 1 hour.
Brush
the red onion slices with marinade from vegetable bowl. Shake off excess
marinade on the
other
vegetables. Reserve remaining marinade.
Grill
the vegetables about 5 minutes per side, until tender but not mushy. Place on
serving plate
and
drizzle the reserved marinade over them.
Basil
Marinade
6
TB extra-virgin olive oil
3
TB minced fresh basil
2
TB red wine vinegar
1
clove garlic, minced
salt
and fresh ground pepper to taste
Combine
all ingredients in small bowl and whisk well. Taste for seasoning. Other herbs
or spices
may
be added to suit personal taste. Grilled
Swordfish Steaks with Lemon and Thyme
4
swordfish steaks, about 1 inch thick
salt
and pepper to taste
2
to 3 TB olive oil
juice
of one large lemon
2
sprigs fresh thyme, chopped or ½ teaspoon dried
2
TB Smart Balance spread, at room temperature
One
hour before cooking, sprinkle the swordfish steaks on all side with salt and
pepper. Mix
together
the oil, lemon juice, and thyme in a large metal roasting or broiling pan.
Add
the fish steaks, turning them in the marinade to coat. Cover with plastic wrap
and refrigerate
for
no more than 1 hour.
Remove
swordfish from pan, reserving the marinade. Grill the swordfish steaks for 4 to
5
minutes
per side, until done. Then return fish to metal pan with the marinade, Add the
Smart
Balance
spread and place the dish on the grill to simmer the marinade and melt the
spread. Coat
the
fish with sauce and serve.
4
servings. Guacamole Dip or Salad Dressing
3
ripe avocados
3
Tbsp. lemon juice
1
small onion very fine chopped
1
tsp. garlic powder
2
Tbsp. mayonnaise
Salt
and pepper to taste
Dash
of Tabasco sauce
Dash
of Worcestershire sauce
Very
finely chopped jalapenos peppers to taste
1
chopped ripe tomato
Placed
peeled and cut avocados in a medium bowl and on low speed blend with mixer.
Add
remaining ingredients, adding jalapenos to suit your taste and blend until
mixture is
thoroughly
blended together but not soupy. Chill and serve on lettuce as salad or with
chips
as dip. Place avocado pits in mixture while being stored in refrigerator to
keep
mixture
from turning dark. Ham & Mushroom Terrine ~ PHASE 2
Serve
6 to 8.
1
oz ham, thinly sliced
3
TB Smart Balance spread
1
small onion, chopped
1
TB flour substitute (ThickenThin Not/Starch Thickener by Atkins)
1/2
cup skim milk
2
egg yolks
Freshly
ground pepper to taste
8
oz. part-skim ricotta cheese
2
oz ham, chopped
1
cup button mushrooms
Grease
9-inch terrine or loaf pan with a 3-cup capacity. Line bottom and 2 long sides
with waxed
paper.
Line prepared pan with ham slices. Set aside.
Melt
Smart Balance spread in a tall skillet over medium heat. Add onion and cook
until it begins
to
soften. Stir in flour substitute; cook 1 to 2 minutes. Gradually add milk,
stirring until
thickened.
Whisk in egg yolks and pepper. remove from heat and cool. In a blender or food
processor,
process sauce and ricotta cheese until smooth. Stir in chopped ham. Cover
mushrooms
in
boiling water in a small bowl. Let stand 2-3 minutes. Drain and stir into
cheese mixture.
Spoon
filling into greased pan. Refrigerate 2 hours. garnish with mushroom halves and
sprigs of
parsley,
if desired. Ham and Pistachio Pasta ~ PHASE 2
Serves
2
7
oz. whole wheat linguini, spaghetti, or other pasta, cooked
3
TB dry white wine or dry white vermouth
3
TB pistachios, finely chopped
1/4
cup low-sugar garlic and herb flavored tomato sauce
1
TB fresh parsley, chopped
1
TB light cream cheese
pepper,
to taste
1
pinch of nutmeg
4
thin ham slices
Put
cooked pasta aside and keep warm.
In
a large, non-stick frying pan, heat wine and pistachios at medium-high heat.
Keep
cooking until most of the wine is evaporated. Add sauce and parsley, keep
cooking at very
gentle
heat.
Add
cream cheese, mix well. Add pepper and flavor with nutmeg.
Place
hot pasta in plates and garnish with ham slices. Garnish with sauce. Serve
immediately. Herbed Broccoli Bake
1
lb. broccoli florets
2
tsp. SmartBalance spread
1/4
cup onions, chopped
1/2
cup celery, chopped
1/4
cup mushrooms, drained and chopped
1/2
cup vegetable stock
1
tsp. Italian herb seasoning
1/2
cup LF or FF parmesan cheese
Preheat
oven to 350°F. Place broccoli in a steamer basket over
boiling
water. Cover and steam 4-5 minutes or until just tender.
Drain
and keep warm. Melt butter/spread in a heavy nonstick skillet
over
medium heat. Sauté onions, celery and mushrooms 4-5 minutes or until tender.
Stir in stock
and
seasoning. Add salt and pepper to
taste.
Simmer another 2 minutes. Stir in broccoli. Transfer mixture
to
a baking dish sprayed with Pam. Top with parmesan cheese and bake 15 minutes. Herbed
Cream Cheese Omelet ~ PHASE 2
Makes
4 servings.
4
ounces ff cream cheese, softened (or for P1: a cream cheese substitute can be
used)
1/2
cup fresh cilantro leaves
salt
and pepper to taste
3
tablespoons butter (I Can't Believe it's Not Butter or Smart
Balance
spread)
8
eggs (or Egg Beaters)
Directions
1
Mix the cream cheese with the cilantro in a bowl,
adding
salt and pepper to taste.
2
Heat one-quarter of the butter in a well-seasoned
omelet
pan or 8 inch non-stick frying pan over medium-high
heat.
When the butter is hot and bubbling, swirl it around
in
the pan.
3
Just before the butter begins to brown, beat 2 of the
eggs
and pour into pan. Lower the heat.
4
After 10 seconds or so, the omelet will coagulate. Push
the
omelet to one side of the pan with a spoon or spatula,
and
let the raw egg run over the cleared skillet. Repeat
this
one more time, then take the skillet off the heat.
5
Dab one quarter of the herbed cream cheese along the
middle
of the omelet from one side to the other. Season the
omelet
with additional salt and pepper to taste. If it has
not
completely set, place the pan over medium heat for a
half
minute longer. When the omelet is set, slide it from
the
pan onto a plate so that the omelet rolls up and the
herbed
cream cheese runs along the length of the roll. Serve
it
right away. Make three more omelets the same way,
making
sure the pan and butter get good and hot before adding
the
beaten eggs. Serve each one as soon as it is cooked. (Low
Sodium) Herb Seasoning Blend
l/2
tsp cayenne pepper
l
tsp dried basil leaves
l
tsp ground black pepper
l
Tbl garlic powder
l
tsp mace
l
tsp dried marjoram
l
tsp onion powder
l
tsp paprika
l
tsp dried parsley flakes
l
tsp rubbed sage
l
tsp dried savory
l
tsp dried thyme
Combine
all ingredients in a medium bowl. Toss gently with a spoon
until
all spices are blended together. Pour into an airtight
container,
in a cool dry place. Lasts for 6 months. YIELD: l/3 cup;
contains
no fat, no sodium, no cholesterol Herb Vinaigrette
¼
cup tarragon, basil, or assorted herb vinegar
2
TB minced shallots
1
TB minced garlic
¼
cup chopped fresh herbs (combine basil, tarragon, cilantro, parsley, oregano,
etc_)
1
teaspoon salt
15
turns freshly ground black pepper
_
cup extra-virgin olive oil
Combine
vinegar, shallots, garlic, herbs, salt, pepper in a bowl. Slowly whisk in the
oil and
continue
whisking until thoroughly emulsified. Can be refrigerated for up to 3 days. Homemade
Seasoned Salt
2
tablespoons salt
1
teaspoon Splenda
1/2
teaspoon paprika
1/4
teaspoon turmeric
1/4
teaspoon onion powder
1/4
teaspoon garlic powder
1/4
teaspoon cornstarch
Combine
all ingredients in a small bowl. Stir and mix together until all ingredients
are well
blended
and the resulting mixture is consistent. Transfer the mixture into any small,
sealable
container.
A spice bottle with a shaker top is ideal. Store in a dry place until ready to
use.
Makes
1/4 cup. Hot Crab Dip
8
ounces cream cheese, softened
1
tbsp. cream
1
pound lump crab meat - use the canned or fresh mixed with the canned
2
tbsp. finely chopped onions
1
tsp. horseradish
1/8
tsp. black pepper
1/2
cup toasted almonds
Preheat
oven to 375:. Combine the cream cheese and milk; add the crabmeat, onion,
horseradish
and pepper. Blend well and spoon into an ovenproof dish. Sprinkle with
toasted
almonds. Bake at 375: for 15 minutes. Serve hot with vegetable sticks or pork
rinds
as dippers. Serves 8-12. Hot Spinach and Artichoke Salad
1
tablespoon extra-virgin olive oil
1
(10 ounce) package spinach - rinsed, stemmed, and dried
1
red onion, thinly sliced
1
(8 ounce) jar marinated artichoke hearts
1
cup crumbled ff or low fat feta cheese
Directions
1
Preheat oven to 300 degrees F (150 degrees C).
2
Drizzle olive oil on a rimmed baking sheet. Spread
spinach
leaves in a thick layer covering the baking sheet.
Arrange
onions and artichokes over the spinach, and drizzle
the
marinade from the jar over the entire salad. Sprinkle
with
the cheese (and sausage, if you wish).
3
Bake for about 10 minutes, or until the spinach is
wilted
but NOT crispy. ITALIAN CHICKEN IN FOIL
2
chicken breasts
1/4
tsp. salt
1
tbsp. Smart Balance spread
2
med. zucchini
3
lg. pitted ripe olives
2
tbsp. tomato sauce
1/2
tsp. oregano leaves
Assorted
peppers (red, green, yellow bell)
Sprinkle
chicken pieces with salt. Cut zucchini into 1/4" slices. Layer zucchini
and peppers on
18"x12"
piece of double thickness heavy-duty aluminum foil. Top with chicken, olives,
tomato
sauce
and oregano; dot with butter. Wrap securely in foil. Place on grill 5"
from medium coals.
Cook
25 to 30 minutes on each side or until chicken and vegetables
are
tender.
Serves
2 Italian Eggplant with Garlic
½
cup extra virgin olive oil
3
cloves garlic, sliced
¼
cup minced fresh basil
1
½ teaspoons salt
½
teaspoon cracked black pepper
4
small eggplants (12 oz each) or 10 baby eggplants (3 oz each)
1
TB grated lemon peel
1.
In 1-quart saucepan, heat olive oil over medium heat; add garlic slices and
cook, stirring
occasionally
until lightly browned. Remove saucepan from heat; stir in minced basil, salt
and
pepper.
2.
Preheat broiler. Cut eggplant lengthwise into _-inch slices. Lightly score both
sides of each
slice
w/ a crisscross pattern.
3
Place half of eggplant slices in single layer on rack in broiling pan. Brush
lightly w/ olive oil
mixture
from saucepan. Broil eggplant 7 to 9 inches from heat source for 10 min. Turn
eggplant
over,
brush w/ remaining mixture, gently pressing garlic slices and minced basil into
slits in
eggplant.
4.
Broil eggplant 10 min. longer, until fork-tender; transfer to platter. Sprinkle
eggplant with
lemon
peel. Italian Tuna Pâté
Simple
and quick, this spread is perfect to nibble on when you are preparing the rest
of the meal.
Celery
sticks are great for dipping.
Prep
time: 10 minutes
Ingredients:
1
can (6 ounces) tuna packed in olive oil, lightly drained
1/4
cup tightly packed fresh parsley leaves
1
stick unsalted butter, softened
1
tablespoon lemon juice
Salt
and pepper
Directions:
3.
In a food processor, pulse tuna and parsley until parsley is finely chopped.
4.
Add butter and lemon juice; process until smooth. Season to taste with salt and
freshly
ground black pepper.
Servings:
8 (Serving Size: 2 tablespoons)
Nutrition
Per Serving:
Carbohydrates:0.0
grams
Net
Atkins Carbohydrates:0.0 grams
Fiber:0.0
grams
Protein:5.0
grams
Fat:16
grams
Calories:163
Kasha Varnishes ~ PHASE 2
4
servings
2
cups chopped onions
1/3
cup olive oil
1
1/2 cups water
3/4
cup kasha
salt
and pepper to taste
1
lb. whole wheat pasta (bow-tie, shell, etc..)
Sauté
onions in large covered skillet over medium heat for 10 minutes, or until
onions are dry
and
almost sticking to the pan. Add the olive oil and raise the heat to
medium-high, and cook
until
onions are nicely browned, another 10 minutes or so. Bring a large pot of water
to a boil.
Bring
1 1/2 cups water to a boil in a medium saucepan and stir in the kasha and 1
teaspoon salt.
Cover
and simmer until kasha is fluffy and soft, about 15 minutes. Let stand,
covered.
At
the same time, salt the boiling water and cook the noodles until tender but
firm. Drain and
combine
with the onions and kasha, adding more oil if you like. season with salt and
pepper to
taste,
and serve immediately. Lemonade Cheesecake ~ PHASE 2
1
8 oz. package fat-free cream cheese, softened
1
tsp. Crystal Light Lemonade
1/4
cup cold fat-free milk
1
tub (8 pz) Cool Whip Free
crushed
nuts of your choice, for the crust (optional)
Beat
cream cheese and Crystal Light in a large bowl, with an electric mixer on
medium speed
until
well-blended and smooth. Gradually add milk, mixing until well blended. Gently
stir in
whipped
topping. Spoon into crust, if desired; or directly into a pie plate, or cupcake
liners.
Refrigerate
4 hours, or until firm.
*Experiment
with different Crystal Light flavors for variety. Lemon
Baked Chicken
Makes
8 servings.
1
(4 pound) whole chicken
(*chicken
breasts are recommended for this diet.
2
tablespoons salt
1
lemon, halved
1
tablespoon paprika
1
cup water
Directions
1
Preheat oven to 300 degrees F (150 degrees C).
2
Rub chicken with salt inside and out. Squeeze lemon
juice
from lemon halves over outside of chicken, then rub
paprika
over all. Place squeeze lemon halves inside chicken
cavity,
then place chicken in a lightly greased 9x13 inch
baking
dish. Pour a little water over chicken to prevent drying.
3
Bake at 300 degrees F (150 degrees C) for 3 hours,
basting
with water as needed. Lemon Chicken Salad
2
small boneless, skinless chicken breast halves (6 ounces total)
1/4
cup lemon juice
1
teaspoon lemon-pepper seasoning
1
tablespoon olive oil
2
tablespoons honey
2
tablespoons coarse-grain brown mustard or Dijon-style mustard
2
teaspoons lemon juice
3
cups torn mixed greens
1
cup chopped, seeded cucumber
1
medium tomato, seeded and chopped
Fresh
nasturtiums or other edible flowers (optional)
Directions
1.
Place chicken in a plastic bag in a deep mixing bowl. Pour lemon juice over
chicken in bag.
Close
bag and turn chicken to coat well. Marinate at room temperature for 30 minutes
or in the
refrigerator
for 1 hour, turning bag occasionally. Drain chicken discarding lemon juice.
2.
Sprinkle both sides of chicken breast halves with lemon-pepper seasoning,
pressing into
surface.
3.
In a medium skillet cook chicken in hot olive oil or cooking oil over medium
heat for 8 to 10
minutes
or until chicken is tender and no pink remains, turning often to brown evenly.
Remove
from
skillet.
Cut
chicken across the grain into 1/2-inch-wide strips.
4.
Meanwhile, for dressing, in a small bowl stir together the honey, brown or
Dijon-style
mustard,
and lemon juice. Set aside.
5.
Divide mixed greens, cucumber, and tomato between 2 individual salad bowls or
plates.
Arrange
the hot chicken strips atop the greens and vegetables.
If
desired, garnish with the nasturtiums or other edible flowers. Serve with the
dressing.
Makes
2 servings. Lemon Peel Ricotta Cream (p2)
½
c part-skim ricotta cheese
¼
tsp grated lemon peel
¼
tsp vanilla extract
1
pkg sugar substitute
Mix
together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve
chilled.
Makes
1 serving Lemon Pepper Vinaigrette
Makes
1 cup
1
large egg
2
TB lemon juice
2
TB chopped fresh parsley
1
TB peppercorns
1
TB Dijon mustard
½
teaspoon salt
_
cup extra-virgin olive oil
Combine
egg, lemon juice, parsley, peppercorns, mustard, and salt in food processor and
turn on.
Slowly
stream in the oil and mix until it becomes a smooth emulsion. Lemon
Pepper Chicken
6
skinless, boneless chicken breast halves
1
teaspoon lemon pepper
1
pinch garlic powder
1
teaspoon onion powder
Directions
1
Preheat oven to 350 degrees F (175 degrees C).
2
Place chicken in a lightly greased 9x13 inch baking
dish.
Season with lemon pepper, garlic powder and onion
powder
to taste. Bake in preheated oven for 15 minutes.
3
Turn over chicken pieces and add more seasoning to
taste.
Bake for an additional 15 minutes, or until chicken is
cooked
through and juices run clear.
Serves
6 LEMON THYME CHICKEN
Ingredients
4
skinless chicken breasts
1/4
cup olive oil
1/2
cup finely chopped fresh thyme
1/2
cup finely chopped lemon zest
Juice
of one lemon
Salt
and pepper
preparation
instructions
Preheat
the grill. Preheat the oven to 400 degrees. In a small mixing bowl, combine 2
tablespoons
of olive oil, fresh thyme, lemon zest, and lemon juice. Mix thoroughly. Season
the
chicken
with salt and pepper. Rub the chicken breasts with the lemon and thyme rub.
Place the
chicken
on the grill and grill for 10 to 15 minutes on each side Lobster
Salad in Endive
Makes
24 appetizers; serves 6 to 8
3/4
pound fresh cooked lobster meat, small-diced
1/2
cup good mayonnaise
1/2
cup small-diced celery (1 stalk)
1
tablespoon capers, drained
11/2
tablespoons minced fresh dill
Pinch
kosher salt
Pinch
freshly ground black pepper
4
heads Belgian endive
Combine
the lobster, mayonnaise, celery, capers, dill, salt, and pepper. With a sharp
knife,
cut off the base of the endive and separate the leaves. Use a teaspoon to fill
the
end
of each endive leaf with lobster salad. Arrange on a platter and serve.
Connie
Wheeler adds, “Make sure you use real lobster though. I was perusing through
my
carbohydrate counter just yesterday at fish and seafood and noticed that the
fake
lobster
or crab is really pretty high in carbohydrates at 8.5 carbs per 3 oz. Marinated
Blue Cheese Steak
1/4
cup finely crumbled blue cheese
1
1/2 pounds flank steak
1
clove of garlic
1/3
cup white wine vinegar
1/3
cup lightly salted water
1
1/2 TB low sodium soy sauce
freshly
ground pepper to taste
Begin
a day before your plan to serve the steak. To marinate the steak, mix the soy
sauce,
vinegar,
water, garlic, onion and pepper in a shallow dish. Score your steak
intermittently with a
sharp
knife and allow to soak uncovered in the refrigerator overnight.
When
broiling the steak, begin by grilling on one side for 7-9 minutes and then
turning. Spread
the
Blue cheese on the broiled side, allow the other side to cook, remove and
serve. Marinated Green Beans Almondine
1
lb green beans (haricots), trimmed
1/4
cup half-and-half
1
Tbs (15 ml) Dijon-style mustard
1
Tbs (15 ml) lemon juice
1
Tbs (15 ml) extra-virgin olive oil
Salt
and freshly ground pepper to taste
1/2
cup (125 ml) sliced almonds, lightly toasted
Boil
or steam the green beans until tender but still firm, 4 to 5
minutes.
Rinse under running water to stop the cooking and drain.
Whisk
together the cream, mustard, lemon juice, olive oil, salt, and
pepper.
Pour over the beans and toss to combine. Top with the
toasted
almonds and serve chilled or at room temperature.
Serves
4 to 6. MeatBalls
3/4
lb. ground beef (preferably sirloin)
1/2
cup of whole wheat bread crumbs
1
egg beaten
1
TB half and half
2
TB Parmesan
2
TB minced garlic (I add more)
1/4
cup minced parsley
1/4
cup minced fresh basil
1/4
tsp. nutmeg
salt
and fresh pepper to taste
1/4
cup olive oil
1)Heat
up you tomato sauce.
2)blend
all ingredients except olive oil, in a bowl, shape mixture into 12 or so balls
the same size
3)
heat the oil in a large enough skillet to hold the balls with out crowding.
Brown on all sides
over
medium heat.
4)
Once browed put in sauce for at least 15 minutes. Monterey
Chicken Roll Ups
4
skinless, boneless chicken breasts
1/2
pound ff or lf Monterey Jack cheese
8
jalapeno peppers
8
slices turkey bacon
salt
and ground black pepper to taste
1
pinch garlic powder
Directions
1
Soak skewers in water for 1 hour.
2
Pound breasts between 2 pieces of plastic wrap. It
should
be about 1/4 inch thick. Cut in half lengthwise.
Sprinkle
with salt, pepper, and garlic powder on both sides.
3
Cut cheese in to strips to fit lengthwise on pounded
breast.
Put a slice of jalapeno beside the piece of cheese.
Roll
the breast from the bottom, and set it down with the
overlap
down. Wrap with a whole piece of bacon around the
ends
to keep the cheese in as it cooks. Put on soaked
wooden
skewer.
4
Grill over medium heat until done.
Makes
4 - 6 servings. Mushroom-Cheese Chicken
Makes
4 servings.
4
skinless, boneless chicken breast halves
4
ounces fresh mushrooms, sliced
1
teaspoon coarse ground black pepper
6
ounces shredded low fat or ff Cheddar cheese (other cheeses may be
substituted,
if desired)
Directions
1
Preheat oven grill to medium heat.
2
Line a grilling pan with aluminum foil. Grill chicken breasts in
preheated
oven for 25 to 35 minutes or until they are cooked through
and
the juices run clear.
3
Meanwhile, place mushrooms in a medium skillet, season with salt
and
pepper to taste, cover skillet and cook over high heat until the
juices
run. Once that happens, lower heat, remove cover and carry on
cooking
until liquid has evaporated. Add mushrooms to grilled chicken
and
sprinkle shredded cheese on top. Grill for about 8 to 10 minutes,
until
the cheese is golden and bubbly. Mozzarella
Cheese with Spinach & Sundried Tomatoes
4
Servings
1
c romaine lettuce
½
c spinach
1
radish, diced
4
tbsp sundried tomatoes
3
tbsp olive oil
1
tbsp balsamic vinegar
½
pound low-fat mozzarella (or lf goat cheese)
Slice
mozzarella (or goat cheese), brush with oil & broil until golden. Serve on
top
of
salad with diced radish and sundried tomatoes. Drizzle with oil
and
vinegar. MUSHROOMS FLORENTINE
1
10-oz. pkg frozen chopped spinach
Salt,
pepper, and garlic powder to taste
1/2
medium yellow onion, chopped small
1/2
lb (225 g) sliced mushrooms
Enough
Smart Balance spread to saute them in
Enough
grated low-fat cheddar cheese to create a sparse
layer
over the spinach
Preheat
oven to 325F (160C). Thaw the spinach and squeeze all the
water
out of it. Place it in either a Pyrex casserole, a Corningware
dish,
or similar, spreading it out evenly. Sprinkle salt, pepper, and
garlic
powder evenly across the surface of the spinach--to taste, but
not
too liberally. Sprinkle the onion evenly across the surface too.
Sauté
the mushrooms in butter or butter sub till they're a nice color,
and
then add them with the butter to the top of the spinach, spreading
them
out evenly. Finally, sprinkle the cheddar on top evenly,
sparsely.
(The spinach should not be completely covered by the
cheese.)
Bake uncovered for approximately 20 minutes. (If you are
cooking
this with another dish, and the other dish isn't ready on
time,
the Mushrooms Florentine can cook an extra five minutes or so.)
Serves
4.
Note:
This can be prepared ahead of time up to the point of cooking,
refrigerated
till you're ready to put it in the oven, and then cooked.
Give
it an extra five minutes in the oven in that case. Mushroom-Swiss
Chicken
Makes
4 servings.
4
skinless, boneless chicken breasts
2
cloves crushed garlic
3
tablespoons extra-virgin olive oil
3
tablespoons red wine vinegar
1
tablespoon cajun-style/creole seasoning
1
cup chopped green onion
1
(8 ounce) package sliced fresh mushrooms
4
slices low-fat Swiss cheese
Preheat
oven to 350 degrees F (175 degrees C).
Combine
oil and garlic in a 9x13 inch baking dish. Add
chicken
breasts and coat well with the oil and garlic.
Sprinkle
with the vinegar and Cajun seasoning.
Bake
at 350 degrees F (175 degrees C) for 30 minutes.
Remove
chicken from oven and cover with green onion and mushrooms; then add a few more
sprinkles
of oil and vinegar and return dish to oven for 15 to 20 minutes more. Remove
from
oven
and immediately place 1 slice of cheese on top of each chicken breast; allow
cheese to melt.
Serve
immediately. Mustard Vinaigrette
1/3
cup tarragon vinegar or Japanese rice vinegar
1/3
cup Dijon mustard
1
cup olive oil
Coasre
Kosher salt to taste
Freshly
ground black pepper
1
shallot, finely minced
Chopped
fresh tarragon, chervil, dill
Mustard
Vinaigrette:
whisk
the vinegar and mustard together. Add oil a few drops at the time, whisking
vigorously.
Season
with salt, pepper, shallot, and herbs. Whisk again before spooning over
vegetables. No-Pasta Lasagna
8
to 10
Ingredients:
1
lb. turkey bacon, chopped
2
1bs. lean hamburger meat
1
1/2 lbs. italian sausage
2
C. mushrooms sliced
4
C.+ LC (sugar-free)tomato sauce
3
lbs. zucchini or peeled eggplant, sliced thin, lengthwise
2
c. low-fat/part-skim ricotta
1/2
C. chopped basil
4
C.+ low fat mozzarella shreds or thin slices
1
C. low fat Parmesan, fresh grated
salt/pepper
1
C. onion, chopped
3
cloves garlic, chopped
dry
oregano and thyme to taste
How
to Prepare:
Use
the dry herbs to season the sauce. Sauté the onions until golden.
Add
garlic and mushrooms and cook 5 minutes on medium heat. Add to
sauce.
Use that saute pan to brown the meats, and drain well. Grease
a
9" x 13" baking pan. Arrange a layer of eggplant or zucchini in the
bottom
of the pan, laying the pieces side by side closely, as though
they
were lasagna noodles. Next, add a layer of the ricotta, and
sprinkle
on basil. Next, add a layer of the cooked meats, mushrooms,
a
layer of sauce, a layer of mozzarella cheese. Repeat until
everything
is gone. Make the top layer cheese. Cover with foil. Bake
at
350 degrees for about 45 minutes, uncover and bake until brown,
about
10 minutes. Olive Garden Artichoke-Spinach Dip
1
cup chopped artichoke hearts (canned or frozen and thawed) drain the canned
ones
1/2
cup frozen, chopped spinach, thawed
8
ounces cream cheese
1/2
cup grated Parmesan cheese
1/2
tsp. crushed red pepper flakes
1/4
tsp. salt
1/8
tsp. garlic powder
Dash
of black pepper
Boil
the spinach and artichoke hearts in a cup of water in a small saucepan over
med.
heat
until tender, about 10 minutes. Drain well in a colander. Heat the cream cheese
in
a
small bowl in the microwave set on high for 1 minute. Or, use a saucepan to
heat the
cheese
over med. heat just until hot. Add the spinach and artichoke hearts to the
cream
cheese
and stir well. Add remaining ingredients to the cream cheese mixture and
combine.
Serve hot with crackers, chips etc. Serves 4 as an appetizer. Olive
Garden Hot Artichoke and Spinach Dip
1
pkg. Cream Cheese
1
can 14 oz. Progresso Artichoke Hearts, drained, coarsely chopped
1/2
cup Spinach, frozen chopped, or steamed
1/4
cup Mayonnaise (do not use Miracle Whip)
1/4
cup Parmesan Cheese
1/4
cup Romano Cheese (You can use all Parmesan)
1
clove garlic, finely minced
1/2
tsp. fresh basil (dry 1 tbsp. Basil)
1/4
cup Mozzarella Cheese grated
1/4
tsp. Garlic Salt
Salt
and Pepper to taste
Allow
cream cheese to come to room temperature. Cream together mayonnaise,
Parmesan,
Romano cheese, garlic, basil, and garlic salt. Mix well. Add the artichoke
hearts and
spinach
(careful to drain this well), and mix until blended. Store in a container until
you are
ready
to use. Spray pie pan with Pam, pour in dip, and top with cheese. Bake at 350
degrees for
25
minutes or until the top is browned. Serve with cucumber slices, pork rinds or
sliced celery). Parmesan and Basil Chicken Salad
2
whole skinless, boneless chicken breasts
salt
and pepper to taste
1
cup mayonnaise
1
cup chopped fresh basil
2
cloves crushed garlic
3
stalks celery, chopped
2/3
cup grated ff Parmesan cheese
Directions
1
Season chicken with salt and pepper. Roast at 375
degrees
F (190 degrees C) for 35 minutes, or until juices run
clear.
Let cool, and chop into chunks.
2
In a food processor, puree the mayonnaise, basil,
garlic,
and celery.
3
Combine the chunked chicken, pureed mixture, and
Parmesan
cheese; toss. Refrigerate, and serve. Pear, Cucumber,
and Walnut Salad ~ PHASE 2
2
ripe pears (variety of your choice)
2
cucumbers
1/2
cup walnuts, chopped in large pieces
Small
bunch Italian flat-leaf parsley
1/4
cup basic vinaigrette dressing (see below)
Remove
core and stem from pears and cut into bite size pieces. Peel
cucumbers
and slice in half lengthwise. Scoop seeds out with a spoon
and
discard. Slice cucumber into 1/4 in. (1/2 cm) slices. In a bowl
combine
the pears, cucumbers, walnuts, leaves of Italian parsley, and
the
vinaigrette, gently tossing to mix ingredients.
Serves
4 to 6. Pecan Chicken Salad on Cucumber Slices
1
cup shredded cooked white chicken breast meat
2
teaspoons chopped fresh tarragon
1/4
cup mayonnaise
1/4
cup low fat sour cream
1/4
cup finely diced celery
1/4
cup chopped pecans
Coarse
kosher salt and black pepper to taste
2
cucumbers (seedless, if possible)
Combine
all ingredients except the cucumbers in a bowl. Refrigerate until chilled, if
desired.
Slice
cucumbers lengthwise and spoon chicken salad onto it, as though it was bread.
*As
an appetizer, the salad can be spooned over cucumber rounds (slices 1/4 inch
thick). Peppercorn Pork ~ PHASE 2 ~~Crockpot Recipe~~
2
TB green peppercorns, drained
3
TB sweet-hot mustard (no sugar added)
1
teaspoon horseradish
1/2
teas. grated lemon peel
1/4
teaspoon salt
3
1/2 to 4 lb boneless, lean pork roast
1
cup apple cider
1/4
cup cold water
3
TB cornstarch
1
apple, cored, cut into thin wedges
In
small bowl, combine peppercorns, mustard, horseradish, lemon peel and salt.
Spread on top
and
sides of pork roast.
Place
metal rack in bottom of slow cooker; pour in cider. Place coated pork roast on
rack in slow
cooker.
Cover and cook on low 9-10 hours.
Turn
slow cooker on high. Remove pork and rack; cover and keep warm. In small bowl,
combine
water
and cornstarch; stir until smooth. Add drippings in pot. Cook on high 20 to 20
minutes or
until
thickened, stirring occasionally.
Slice
roast; garnish with apple wedges. Serve pork with sauce. Pepperoni
Chicken Rollups
4
skinless, boneless chicken breasts
20
slices pepperoni sausage
8
ounces sliced pepperoni sausage
4
slices low-fat mozzarella cheese
1
(28 ounce) jar sugar-free spaghetti sauce
1
pinch garlic powder
salt
and pepper to taste
1
teaspoon Italian-style seasoning
Directions
1
Preheat oven to 350 degrees F (175 degrees C).
2
Pound chicken breasts flat with a meat mallet. Season
to
taste with garlic powder, salt, pepper and Italian
style
seasoning.
3
Place 4 to 5 slices pepperoni on each breast and top
each
with a slice of cheese. Roll up breasts and fasten
with
toothpicks.
4
Dice 1/2 stick pepperoni and saute in a medium skillet
until
it has released most of its oil. Remove pepperoni from
skillet
and set aside. Brown chicken rolls in pepperoni oil
about
5 to 10 minutes each side. Place chicken in a baking
dish.
Combine spaghetti sauce and sliced pepperoni and pour
over
chicken. Bake in the preheated oven for 30 to 40 minutes. Pork
Chops with Broccoli Rabe
2
TB olive oil
1
garlic clove, cut in half
4
pork tenderloin chops ½ inch thick
1/3
cup low-sodium chicken broth
1
teaspoon Splenda
¼
teaspoon ground black pepper
Salt
2
bunches broccoli rabe (about 2 lbs.), tough stems removed.
In
8-quart Dutch oven, heat 6 quarts water to boiling over high heat. Meanwhile,
in 12-inch
skillet,
heat 1 TB oil over medium heat; add garlic and cook until slightly browned.
Remove
garlic
and discard.
Pat
pork chops dry w/ paper towel. To oil in skillet, add pork chops and cook over
med-high heat
until
well browned on both sides.
Add
broth, Splenda, pepper, and ½ teaspoon salt to chops in skillet. Reduce heat to
low; cover
and
simmer 20 minutes, or until tender, turning once.
Add
broccoli and 1 TB salt to boiling water in dutch oven. Return t o boil; boil 2
minutes. Drain
thoroughly.
In
same Dutch oven, heat remaining 1 TB oil over high heat. Add broccoli rabe and
¼ teaspoon
salt
and cook, stirring until well coated. Set aside.
When
pork chops are done, add broccoli rabe to skillet; cover and cook until heated
through. Red Beans and Rice with Salsa ~ PHASE 2
1/2
cup dried red beans
1/2
cup dried kidney beans
3
cups water
1
1/2 cup chopped onions (1-2 onions)
3
garlic cloves, peeled and halved lengthwise
1
teaspoon dried oregano
1
bay leaf
2
TB chili powder
1
teaspoon ground cumin
1
teaspoon dried coriander
1
teaspoon crushed red pepper flakes
1
cup tomato juice
1
cup brown rice
2
cups chicken stock
For
the Salsa:
1
1/2 cups cubed tomato (1 large tomato)
2
TB minced jalapeno pepper (1 large pepper)
1/4
cup sliced scallion, white part only (2 scallions)
1/4
cup freshly squeezed lime juice
1/4
cup chopped fresh cilantro
Soak
beans overnight (8 hours) in a large pot of cold water, making sure that they
are completely
covered
by water.
Drain
beans, and transfer to large pot. Add 3 cups water. bring to a boil over medium
heat and
cook
for 5 minutes.
Stir
in onion, garlic, oregano, and bay leaf. Reduce the heat to low and simmer,
uncovered, for
about
1 hour, until beans are tender.
Add
chili powder, cumin, coriander, red pepper flakes, and tomato juice, stirring
to mix.
Continue
to cook while preparing the rice.
Put
the rice and chicken stock in a medium saucepan. Bring to a boil over
medium-high heat.
Cover,
reduce the heat to low, and simmer for 45 minutes, or until tender.
In
the meantime, combine all salsa ingredients in a small bowl and set aside for
the flavors to
meld.
When
the rice is done, stir it into the bean mixture. Ladle into bowls and serve
with salsa on the
side.
Red Bell Pepper, Spinach, and Goat Cheese Salad
with Oregano
Dressing
2
TB extra-virgin olive oil
2
TB fresh lemon juice
1
TB chopped fresh oregano
4
cups (packed) baby spinach leaves, coarsely chopped
1
1/2 large red bell peppers, diced
1
1/2 cups diced celery (about 3 stalks)
3/4
cup crumbled fresh goat cheese
1/3
cup chopped red onion
Whisk
oil, lemon juice, and oregano in large bowl to blend. Season to taste with salt
and pepper.
Add
spinach, bell peppers, celery, goat cheese, and red onion to dressing; toss to
coat. Red Pepper Hummus
1/2
7-ounce jar roasted sweet red peppers, drained and chopped
1
(15-oz) can chickpeas, rinsed and drained
1
garlic clove
1/4
cup lemon juice
3
TB tahini
2
TB olive oil
2
TB chopped fresh parsley
1
TB lite soy sauce
1
1/2 teaspoons ground cumin
1/2
teaspoon ground red pepper
1/8
teaspoon salt
Process
all ingredients in food processor until smooth. Rémoulade Sauce
1/4
C Creole Mustard
1
tsp Paprika
1
tsp Cayenne
1
Tbsp Kosher Salt
1/2
C Tarragon Vinegar
Mix
all ingredients well in a mixing bowl and slowly whisk in 1 1/3 cups olive oil.
Blend
this mixture into the olive oil mix and chill for 3 to 4 hours before using. Roast
Duck
4
servings
1
duck (4 to 5lbs)
1
teaspoon salt
12
turns black pepper
!.
Preheat oven to 500 F
2.
Sprinkle duck w/ salt and pepper. Remove all visible fat, and with a fork prick
the skin all over
without
piercing the meat.
3.
Place on a rack in a roasting pan and roast for 40 min. reduce the oven heat to
400F and roast,
until
thigh juices run clear, for about 30 minutes. Remove from the oven, carve and
serve
immediately.
Roasted Chicken-Rotisserie
8
servings.
4
teaspoons salt
2
teaspoons paprika
1
teaspoon onion powder
1
teaspoon dried thyme
1
teaspoon white pepper
1/2
teaspoon cayenne pepper
1/2
teaspoon black pepper
1/2
teaspoon garlic powder
2
onions, quartered
2
(4 pound) whole chickens
Directions
1
In a small bowl, mix together salt, paprika, onion
powder,
thyme, white pepper, black pepper, cayenne pepper, and
garlic
powder. Remove and discard giblets from chicken. Rinse
chicken
cavity, and pat dry with paper towel. Rub each chicken
inside
and out with spice mixture. Place 1 onion into the
cavity
of each chicken. Place chickens in a resealable bag or
double
wrap with plastic wrap. Refrigerate 4 to 6 hours, or overnight.
2
Preheat oven to 250 degrees F (120 degrees C).
3
Place chickens in a roasting pan. Bake uncovered for 5
hours.
Let the chickens stand for 10 minutes before carving.
*
While SB dieters are encouraged to eat chicken breasts rather than dark meat, I
have found that
this
recipe is exceptional for those with a family to feed. I personally remove the
skin of the
breast,
before eating. Roasted Eggplant Basil Spread
2
medium eggplants
1
1/3 cup basil, fresh, packed
20
medium olives, green, pitted
2
large garlic cloves, coarsely chopped
1
tsp table salt
Heat
oven to 375ºF. Cut eggplant in half lengthwise. Place eggplant halves, cut-side
down, on a
baking
sheet coated with cooking spray. Roast until eggplant is soft, about 35 to 40
minutes.
Cool
to room temperature.
With
a spoon, scrape flesh from eggplant into a food processor or blender. Add
basil, olives,
garlic
and salt; blend until coarsely puréed. Allow to sit for at least 30 minutes
before serving.
Use
as a dip for fresh raw vegetables. Roasted Eggplant
Purée
This
is the classic Middle-Eastern appetizer, and is almost always part of a mezze
platter. For
variety
(and a few extra carbs) add 1 chopped fresh tomato and 1 tablespoon sesame
paste.
Prep
time: 15 minutes Bake/Cook time: 30 minutes
Ingredients:
1
1-pound eggplant or 2 Italian eggplants
1/4
cup olive oil
2
garlic cloves, pushed through a press
1/2
teaspoon salt
Freshly
ground black pepper to taste
Chopped
fresh parsley to taste
Atkins
bread toast points or low carb crackers for serving
Directions:
1.
Heat oven to 425° F. Cut eggplant on all sides with deep slashes and place on a
baking
sheet.
Roast until soft, 30 to 40 minutes. Set aside until cool enough to handle,
about 15
minutes.
2.
Peel eggplant and coarsely chop. Place in a medium bowl. Mix in oil, garlic,
salt, pepper
and
parsley.
Servings:
8
Nutrition
Per Serving (2 tablespoons) :
Carbohydrates:3.7
grams
Net
Atkins Carbohydrates:2.3 grams
Fiber:1.4
grams
Protein:0.6
grams
Fat:6.9
grams
Calories:76
Roasted Green Beans with Dill Vinaigrette
2
lbs. Green beans, ends trimmed
3
TB olive oil
Salt
2
TB (low-sugar) white wine vinegar
1
½ teas. Dijon mustard
½
teas. Splenda
½
teas. Ground black pepper
2
TB chopped fresh dill
1.
Preheat oven to 450 F. In 17" by 111/2" roasting pan, combine green
beans, 1 TB olive oil,
and
½ teaspoon salt; toss until beans are coated w/ oil.
2.
Roast green beans, uncovered, 20 t o30 min., until tender and slightly browned,
stirring twice
during
roasting for even cooking. Meanwhile, prepare vinaigrette; In small bowl, with
wire
whisk
or fork, mix vinegar, mustard, Splenda, pepper, and ¼ teaspoon salt.
3.
Slowly whisk in remaining 2 TB of olive oil; whisk in dill. When beans are
done, in large
bowl,
toss beans w/ vinaigrette. Serve warm or at room temperature. Roasted
Pepper Roll-Ups ~ PHASE 2
1
15-ounce can white kidney beans, rinsed and drained
1/2
of an 8-ounce package reduced-fat cream cheese(Neufchatel), softened
1/4
cup packed fresh basil
1
tablespoon fat-free milk
2
small cloves garlic, quartered
1/8
teaspoon fat-free milk
2
small cloves garlic, quartered
1/8
teaspoon freshly ground black pepper
1/3
cup roasted red sweet peppers, drained and finely chopped
6
6-inch whole grain, whole wheat flour tortillas
1
cup packed spinach leaves
For
filling, in a blender container or food processor
bowl
combine the beans, cream cheese, basil, milk, garlic, and black pepper. Cover
and blend or
process
until smooth. Stir in roasted sweet peppers.
To
assemble, spread about 1/3 cup of the filling evenly over each tortilla to
within 1/2 inch of the
edges.
Arrange spinach leaves over filling to cover. Carefully roll tortillas up
tightly. Cover and
chill
roll-ups for 2 hours to 24 hours.
To
serve, use a sharp knife to cut roll-ups crosswise into 1-1/2-inch slices.
Serve immediately.
Makes
6 servings. Roasted Red Pepper Chicken ~ PHASE 2
4
skinless, boneless chicken breasts
1
(12 ounce) jar roasted red bell peppers
1
cup low-fat sour cream
1/2
cup low-fat feta cheese
Directions
1
Preheat oven to 350.
2
Mix feta and peppers together in a bowl.
With
a very sharp knife, cut pockets into the thickest
part
of the breast of chicken. Stuff as many pieces of
roasted
red peppers mix as you can into pockets of chicken one at
a
time. Secure open side with toothpicks.
3
Place in baking pan and cook at 350 for 30 minutes, or until juices run clear.
4
While cooking the chicken, in an electric blender
blend
sour cream and a few pieces of red peppers.
5
Cut the chicken in half and arrange the pieces on a
plate.
Drizzle with sour cream mixture and sprinkle with feta cheese.
*
Spinach and /or pine nuts can be added to the filling for a nice variation Roast
Shrimp with Orange and Rosemary ~ PHASE 2
3
TB extra-virgin olive oil
1
teaspoon minced fresh rosemary leaves or
1/2
teaspoon dried rosemary
1
1/2 to 2 lbs shrimp, (20-30 pound range)
peeled,
rinsed, and dried
1/2
cup freshly squeezed orange juice
Zest
of 1 orange, finely minced
Salt
and pepper to taste
Preheat
oven to 450 F. When it is hot, warm 2 TB of the olive oil in a 9 by 13 inch
baking pan,
then
add rosemary; return to the oven until rosemary begins to sizzle.
Add
the shrimp, then sprinkle w/ the orange juice and zest, the salt and pepper,
and remaining
olive
oil. Roast until shrimp turns pink, about 10 minutes. Rosemary
Chicken
4
skinless, boneless chicken breast halves
2
tablespoons extra-virgin olive oil
1
teaspoon seasoning salt
1
1/2 teaspoons
Cajun
seasoning, to taste
1
teaspoon fresh rosemary
1
onion, finely diced
Directions
1
Preheat oven to 350 degrees F (175 degrees C).
2
Place chicken breasts in a 9x13 inch glass baking dish
with
a cover. Add oil, salt, and Cajun seasoning. Mix with
your
hands until chicken pieces are evenly coated. If using
fresh
rosemary, chop and sprinkle over chicken. If using
dried
rosemary, crush with hands and sprinkle over chicken.
Using
your hands again, mix together coating chicken evenly.
Lay
diced onions on top of chicken. Cover dish and bake in
the
preheated oven until onions are soft and the
chicken
is brown and cooked through (juices run clear), about
25
to 35 minutes.
Makes
4 servings. Rosemary Chicken with White Beans
Ingredients:
2
Tbs oil
4-6
chicken breast halves
1
cup carrots, sliced
½
cup celery, sliced
1
can Great Northern or other white beans, drained and rinsed
½
tsp salt
½
tsp pepper
1
tsp rosemary
1/3
cup fat free Italian dressing
Directions:
Heat
oil in skillet. Brown chicken breasts in hot oil. Remove and drain. Place
carrots, celery, and
beans
in stoneware. Add chicken breasts. Combine salt, pepper, rosemary and Italian
dressing
and
pour over ingredients in stoneware. Stir slightly to combine. Cover; cook on
Low 8 to 9
hours
or on High 4 to 5 hours. Roquefort Dip
1/2
cup crumbled Roquefort of Bleu cheese
2
cups (16 oz)low-fat cottage cheese
1
teaspoon dried onion flakes
Pepper,
to taste
Combine
and blend ingredients. chill until ready to serve. Serve with vegetables. Salmon
Fillets in Dill-Peperoncini Cream Sauce
Serves
4
4
(6 oz) salmon fillets, skinned
1
TB olive oil
1
shallot, finely chopped
1
1/2 TB peperoncini, seeded and minced
1
cup Land O'Lakes half and half
1
TB chopped fresh flat-leaf parsley
2
TB fresh dill, chopped
4
lemon wedges
Pat
salmon dry and season w/ salt and pepper. Heat oil in a large nonstick skillet
over moderately
high
heat until hot but not smoking, then cook salmon, turning once until just
cooked through,
about
7 minutes. Transfer to a platter.
Cook
shallot in skillet over moderate heat, stirring until softened. Stir in
peperoncini, half and
half,
parsley and 1 TB dill and simmer until sauce is slightly thickened, about 3
min. Stir in
remaining
TB dill and salt and pepper to taste.
Pour
cream sauce over salmon and serve with lemon wedges Salmon-Stuffed
Zucchini
You
may prepare these up to six hours ahead. Smoked whitefish may be substituted
for the
salmon.
Prep
time: 20 minutes
Ingredients:
2
medium or 3 small zucchini, scrubbed
1
can (6 ounces) salmon, drained and flaked
2
tablespoons mayonnaise
1
teaspoon Dijon mustard
1
teaspoon chopped dill
Dash
Worcestershire sauce
1
tablespoon finely chopped red bell pepper
Directions:
With
a vegetable peeler, peel stripes down length of zucchini (to create a pattern
of dark and
light
green).
Cut zucchini into 3/4" slices; remove seeds and hollow slightly with a
spoon. Arrange in
rows
on a serving plate.
Mix
salmon, mayonnaise, mustard, dill and Worcestershire. Fill zucchini hollows
with salmon
mixture.
Sprinkle red pepper on top of salmon.
Servings:
8
Nutrition
Per Serving:
Carbohydrates:1.5
grams
Net
Atkins Carbohydrates:1.0 grams
Fiber:0.5
grams
Protein:4.5
grams
Fat:4.0
grams
Calories:60
Sauteed Mustard Greens with Garlic
3
large garlic cloves, minced
1/2
teaspoon salt
1/4
cup extra-virgin olive oil
1
1/2 lb mustard greens (2 bunches) stems and center ribs discarded and leaves
halves
1/2
cup water
Mash
garlic to a paste w/ salt. Heat oil in a 5-quart pot over moderately high heat
until hot, then
saute
garlic paste until fragrant. Add half of greens and toss with tongs to coat w/
oil, adding
remaining
half as greens wilt. Add water and cook, covered, stirring occasionally, 5
minutes.
Continue
to cook, uncovered, until greens are just tender and most of liquid is
evaporated.
Season
with salt to taste. Savory Steak Rub
1
Tbl dried marjoram
1
Tbl dried basil
2
tsp garlic powder
2
tsp dried thyme
1
tsp dried rosemary, crushed
3/4
tsp dried oregano
Combine
all ingredients; store in a container. Rub over steaks before
grilling
or broiling. Will season four to five steaks. Seared Peppered
Tuna w/ Greens and Vodka Vinaigrette
Makes
4 servings
1/4
cup black peppercorns, cracked
1
end loin yellowfish tuna (1 ½ to 2 lbs)
1
TB Creole seasoning
1
¼ cup Vodka Vinaigrette
8
cups assorted greens
Salt
and Pepper to taste
1.
Sprinkle tuna w/ Creole seasoning and roll it in cracked pepper, using your
hands to press the
pepper
into and all over the loin including the end.
2.
Heat a large heavy dry skillet over high heat until very hot and smoking, for
about 4 minutes.
Add
tuna and sear for 3 minutes on both sides, and then 2 minutes on each of the
remaining
sides.
Remove tuna and refrigerate for 2 hours.
3.
Prepare the Vodka Vinaigrette. Toss the greens w/ the salt, pepper, and _ cup
of the
vinaigrette.
4.
Slice tuna into ¼-1/2 inch rounds. Place 2 cups salad in the center of the
plate, surround with
tuna
pieces, and drizzle w/ remaining vinaigrette. Sea Scallops
Provencale
4
servings
2
medium sweet red peppers
2
TB olive oil
1
TB garlic, chopped (about 3 cloves)
6
small, ripe plum tomatoes cored and cut into
1/2
inch cubes
10
pitted and coarsely chopped black olives (optional)
1/4
cup capers, drained and rinsed
1
teaspoon chopped fresh thyme, or 1/2 teaspoon dried
salt
and pepper to taste
2
TB Smart Balance spread
1
1/2 lbs bay or sea scallops, cut in half
crosswise
if very large
Juice
of 1 lemon
1/4
cup coarsely chopped fresh basil or parsley
Core
and remove seeds of the peppers and cut into 1/4 inch thick pieces, about 1
inch long.
Heat
the oil in a large skillet over medium heat. Add the garlic and cook briefly.
(Do not let it
brown)
Add the red peppers, tomatoes, olives, capers, thyme and salt and pepper to
taste. Cook,
stirring,
for 5 minutes. Remove from heat and cover to keep warm.
In
a large nonstick skillet, heat Smart Balance spread over medium-high heat. When
it is
bubbling,
add scallops. Season with salt and pepper to taste and cook, stirring, for
about 3
minutes
or until done. (Be careful not to overcook the scallops)Sprinkle the lemon
juice and basil
or
parsley over the scallops, stir briefly, and remove from heat.
Spoon
a portion of the tomato mixture onto each of four serving plates. Distribute
the scallops
evenly
over the mixture and serve immediately. Scallops in
Pesto Cream ~ PHASE 2
1
TB Smart Balance Spread
1
clove garlic -- minced
1
small onion -- diced
1/4
cup dry white wine
1/2
chicken stock
1
TB fresh basil -- minced
1
pound large scallops
1/3
cup fat-free half and half
Melt
the Smart Balance in a large skillet over medium heat. Add the garlic and onion
and cook
about
5 minutes, until the onion is translucent. Stir in the wine, stock, and basil.
Add the scallops
and
simmer for 5 minutes, or until they are no longer opaque.
Using
a slotted spoon, remove the scallops from the pan and keep warm. Add the
half-and-half to
the
poaching liquid and bring the sauce to a boil. Simmer rapidly for about 10
minutes, or until
the
sauce is the
consistency
of heavy cream. Strain the sauce through a sieve.
Combine
the sauce and scallops and toss to coat. Simple Greek
Salad
Toss
4 to 6 cups torn mixed greens w/ ¼ cup cleaned and chopped radish; ¼ cup minced
mint
leaves
mixed with parsley; ¼ cup chopped feta cheese, or more to taste; and ¼ cup
pitted and
chopped
black olives. Drizzle w/ olive oil and freshly squeezed lemon juice to taste. Simple
Salad Nicoise
Contemporary
versions of this southern French classic often use fresh grilled tuna. But for
the
most
flavor—and authenticity—canned tuna, packed in olive oil, is the way to go.
Prep
time: 15 minutes
Ingredients:
3
tablespoons olive oil
1
1/2 tablespoons red wine vinegar
1
teaspoon Dijon mustard
2
cans (6 ounces each) tuna in olive oil, lightly drained and flaked
2
hard-cooked eggs
1
medium tomato, quartered lengthwise
6
ounces green beans, cooked until tender crisp
1/4
small red onion, thinly sliced
6
oil-cured black olives, cut into slivers
4
anchovies (optional)
salt
and pepper
Directions:
5.
In a large bowl, whisk together olive oil, vinegar, and mustard. Arrange tuna,
eggs,
tomato,
green beans, and onion on 2 plates. Drizzle with dressing; top with olives and
anchovies.
Add salt and pepper to taste.
Servings:
2
Nutrition
Per Serving:
Carbohydrates:13.4
grams
Net
Atkins Carbohydrates:9.5 grams
Fiber:3.9
grams
Protein:58.2
grams
Fat:43.1
grams
Calories:685
Sirloin Tips and Mushrooms
Makes
6 servings.
3
tablespoons olive oil
3
cloves garlic, minced
1
1/2 pounds beef sirloin
1
(16 ounce) can mushrooms, with liquid
1
(8 ounce) can tomato sauce
salt
to taste
freshly
ground pepper, to taste
3/4
cup red wine
Directions
1
Cut beef into cubes. In a large skillet over
medium/high
heat, heat the olive oil and brown beef cubes
with
the garlic.
2
Add mushrooms with liquid, tomato sauce, salt, pepper
and
red wine. Cook for 30 minutes or until beef cubes are
tender.
Add a little more wine while cooking if desired. Sirloin Steak
Oreganato
Serves
6
1
medium lemon
2
garlic cloves, minced
1
TB olive oil
1
teaspoon salt
1
teaspoon dried oregano
_
teaspoon ground black pepper
1
boneless beef top sirloin steak
Preheat
broiler. Grate peel and squeeze juice form lemon. In 12 by 8 baking dish. Mix
lemon
peel,
lemon juice, garlic, oil, salt, and pepper. Add steak, coating both sides.
Marinate, if desired.
Place
steak on rack in broiling pan, in the closet position to the heat source.
Broil, turning once,
12-15
minutes for med-rare, or desired doneness. Skillet
upside-down Pizza
10
1/2" skillet or casserole dish
1
lb. ground round
1/2
pound sausage
1
medium onion, diced
1
medium pepper, diced
Sprinkle
a little salt in iron skillet and cook above ingredients breaking up
sausage,
5 minutes. Add 1 pound ground round. Cook till no longer pink.
Remove
from heat,(I drained mine in the colander then put back into skillet,
add
1/2 tsp garlic powder, 1 tsp basil and 1 1/2 cups of your favorite tomato
pasta
sauce. Sprinkle with 1 1/2 cups mozzarella cheese.
Crust:
2
large eggs
1
cup milk
1
tbsp oil
1/4
tsp salt
1
1/4 c flour
mix
all and pour over meat and cheese in skillet. Sprinkle with 1/4 cup
shredded
Parmesan cheese. Bake 400 degrees for 25 minutes. (let set before
cutting
about 5-10 minutes) Makes 6 nice size servings. Sour Cream Dip ~
PHASE 2
1
cup low-fat/fat-free sour cream
1/2
TB prepared mustard
2
TB chili sauce
1/4
teaspoon celery seed
Combine
all ingredients. Chill. Serve with celery sticks or cucumber slices. Southwestern
Chicken
4
boneless chicken breast halves, butterflied
2
roma tomatoes, sliced
4
jalapeno peppers, chopped
1
(1 ounce) package dry light Ranch-style dressing mix
2
cups shredded low-fat Colby-Monterey Jack cheese
8
slices bacon (turkey bacon can be used)
Directions
1
Preheat the oven to 350 degrees F (175 degrees C).
2
Lay the chicken breasts out flat and sprinkle with
Ranch-style
dressing mix. Sprinkle a bit of cheese onto each half
of
each breast. Place 2 tomato slices and a sliced
jalapeno
pepper onto each one, and sprinkle more cheese over
the
tomato and pepper. Fold each piece of chicken over,
and
wrap with 2 slices of bacon. Secure with toothpicks.
Place
wrapped chicken into a baking dish, and cover with
aluminum
foil.
3
Bake for 1 hour in the preheated oven, or until the
chicken
is no longer pink, and the juices run clear. Spinach and
Chickpeas with Bacon
Serves
4
3
slices thick cut bacon (I use turkey bacon)
3
TB extra-virgin olive oil
1
(15-oz) can chickpeas, rinsed
1/4
teaspoon dried hot red pepper flakes
8
cups baby spinach (6 oz) minus tough stems
1
clove garlic, minced
Bring
3-quart pot filled 3/4 with water to a boil. Add bacon and cook 2 minutes.
Drain bacon and
rinse
in cold water. Pat dry and cut crosswise into 1/4 inch pieces.
Cook
bacon slices in a 12-inch heavy skillet over moderate heat, stirring until
brown, 3-4
minutes.
Stir in spinach and garlic and saute, stirring until spinach is wilted. Season
w/ salt and
pepper
and drizzle with remaining TB oil. Spinach-Cheese
Stuffed Chicken
Serve
with tossed salad.
1
(10 ounce) package frozen chopped spinach, thawed
1/2
yellow onion, chopped
1
clove minced garlic
1
cup low-fat/ff cottage cheese
4
skinless, boneless chicken breast halves
2
tablespoons Cajun seasoning
2
tablespoons melted Smart Balance spread
Directions
1
Preheat oven to 325 degrees F (165 degrees C).
2
Squeeze excess water out of thawed spinach; in a large
bowl,
mix spinach with onion, garlic and cottage cheese and set
aside.
3
Season chicken breasts with Cajun-style seasoning, then
place
1/4 of cheese/spinach mixture in the center of each
breast
and fold in half. Secure with toothpicks and place in
a
lightly greased 9x13 inch baking dish.
4
Drizzle with melted Smart Balance spread and bake at 350 degrees F
(175
degrees C) for about 25 minutes, or until chicken is
cooked
through and juices run clear.
Makes
4 servings. Spinach-Parmesan Stuffed Artichoke Cups
Melt
2 TB Smart Balance (or I Can't Believe It's Not Butter, etc)
in
sauté pan over med. heat with 1 clove (or more, to taste) minced garlic.
Add
artichoke bottoms to pan and saute 2 minutes on either side. Remove and place
in baking
dish.
Add
2 cups fresh spinach to sauté pan and allow to wilt.
Remove
spinach leaves from heat, and place in small bowl. Add 1/2 cup FF or LF grated
parmesan
cheese, and mix together.
Spoon
spinach mixture into artichoke bottoms, and cover with a light layer of
shredded LF/FF
parmesan/asiagio
cheese.
Drizzle
cups lightly with butter-garlic sauce (from pan) and bake at 350 for 15
minutes, or until
cheese
is melted. Spinach Salad w/ Fresh Orange Dressing and Pine
Nuts
6
navel oranges
4
cups spinach, trimmed
1
1/2 cups trimmed watercress
1
TB pine nuts
1/3
cup minced shallots (2-3 large shallots)
2
garlic cloves, minced
5
TB white balsamic vinegar
2
teaspoons sherry vinegar
ground
pepper to taste
Peel
oranges and remove the white pith. Over a bowl positioned to catch the juice,
separate the
segments
of each orange from the membrane w/ a sharp knife, discarding the seed, and set
them
aside.
Squeeze remaining juice from membranes into bowl and reserve.
Combine
spinach and watercress in a mixing bowl. Put the pine nuts in a small saute pan
and
cook
over medium heat for about 6 minutes, shaking the pan occasionally until nuts
are golden
brown.
Transfer the pine nuts to a small bowl.
Puts
the shallots, garlic, vinegars, and reserved orange juice in sauté pan. Bring
to a boil over
low
heat. Stir in the pepper, then pour the dressing over the spinach and
watercress. Toss to coat.
Arrange
the mixture on salad mixture on salad plates, spoon orange segments on each,
and
garnish
with pine nuts.
*This
is one of my favorite salad recipes from the "In the Kitchen with
Rosie" recipe book. It's
wonderful!
Steamed Asparagus with Tomato-Basil Dip
1
cup mayonnaise
1/2
cup fat-free sour cream
1/2
cup chopped fresh basil
1
TB tomato paste
1
TB grated lemon rind
4
lbs. fresh asparagus
Dip:
Whisk
together first 5 ingredients until blended. cover and chill (up to 2 days).
Asparagus:
Snap
off tough ends of asparagus. Cook in boiling water to cover for 3 minutes or
until crisp[1]
tender;
drain.
Plunge
asparagus into ice water to stop the cooking process; drain. cover and chill
until ready to
serve
with dip. Strawberry Spinach Salad ~ PHASE 2
1
tablespoon I Can't Believe It’s Not Butter or Smart Balance spread
3/4
cup almonds, blanched and slivered
1
pound spinach, rinsed and torn into bite-size pieces
1
cup strawberries
2
tablespoons toasted sesame seeds
Balsamic
Vinaigrette Salad Dressing
(Newman's
Own Balsamic Vinaigrette can be substituted)
Directions
1
In a medium saucepan, melt butter over medium heat. Cook and stir
almonds
in butter until lightly toasted. Remove from heat, and let
cool.
2
In a large bowl, combine the spinach with the toasted almonds and
strawberries.
3.
Add salad dressing and toss. String Beans Sesame ~ PHASE
2
1
lb young string beans, washed
4
teaspoon sesame seeds, toasted
1/3
cup low-sodium soy sauce
1/3
cup dry white wine
1/4
cup water
1
teaspoon balsamic vinegar
1
clove garlic, pressed
1/2
teaspoon Splenda
1/4
teaspoon ground ginger
Toss
beans in a large pot of boiling, salted water. Wait for reboil, and cook beans
for 5 minutes.
Pour
into a colander and rinse under cold water; drain well. Place beans in shallow
bowl.
Combine
remaining ingredients and pour over string beans. Marinate for at least 1 hour,
tossing
occasionally.
Serve at room temperature. Stuffed Celery
4
oz ff/lf cream cheese at room temperature
1/4
cup freshly grated low-fat Parmesan cheese
2
Tbs (30 ml) Smart Balance Spread
1
tsp (5 ml) celery seed
Salt
and freshly ground pepper to taste
12-16
inner ribs of celery with leaves attached
Combine
the cream cheese, Parmesan, butter, celery seed, salt, and
pepper
and blend to combine thoroughly. Using a spoon or a pastry bag
with
a star nozzle, fill the concave portion of the celery stalks with
the
mixture. Serve chilled. Serves 4 to 6. Stuffed Chicken
Breasts
4
skinless, boneless chicken breasts
1/2
cup mayonnaise (or ff cream cheese)
1/2
cup crumbled fat free feta cheese
2
cloves garlic, chopped
1
(10 ounce) package frozen chopped spinach, thawed and drained
4
slices bacon (can substitute turkey bacon)
Directions
1
In a medium bowl, mix mayonnaise, spinach, feta cheese,
and
garlic until well blended. Set aside.
2
Carefully butterfly chicken breasts, making sure not to
cut
all the way through. Spoon spinach mixture into
chicken
breasts. Wrap each with a piece of bacon, and secure
with
a toothpick. Place in shallow baking dish. Cover.
3
Bake at 375 degrees F (190 degrees C) for 1 hour, or
until
chicken is no longer pink.
Makes
4 servings. Stuffed Mozzarella
Serving
Size: 4
4
ounces mozzarella cheese
3/4
pound fresh spinach – steamed
2
red bell peppers - sliced lengthwise
1
tablespoon balsamic vinegar
2
cups mixed salad greens
2
tomatoes - sliced
Flatten
fresh mozzarella to 1/2" width. Layer with spinach and red peppers. Roll
up
jellyroll
fashion from longest end. Slice and serve with greens, tomatoes slices drizzled
with
balsamic vinegar. Stuffed Sirloin Steak
4
sirloin steaks (each 1 1/4 inches thick)
Stuffing:
2
Tbsp. Smart Balance spread
1/2
cup chopped onion
1/2
cup sliced mushrooms
1
garlic clove, finely chopped
Dash
of salt
Dash
of pepper
Basting
sauce:
1/4
cup dry red wine
2
Tbsp. low-sodium soy sauce
Sauté
onion and mushrooms in butter until tender. Add
remaining
ingredients. Heat thoroughly.
Cut
a deep pocket in the side of each steak. Stuff pockets with
onion
/ mushroom mixture and skewer closed.
Barbecue
steak over medium hot coals for approximately 20 minutes or
until
desired doneness, turning once and brushing the stuffed steaks
with
basting sauce.
Makes
4 to 8 servings. Stuffed Poblano Peppers
6
medium poblano peppers
1
1/2 pounds lean ground beef
1/2
cup whole wheat bread crumbs
1/2
water
1/2
medium onion minced
1
15 oz can tomato sauce
6
oz shredded low fat cheddar or Monterey Jack cheese
Wash
peppers, cut in half lengthwise, remove seeds and any pulp. Place hollow side
up in one
layer
in a large glass pan sprayed with cooking spray. Microwave for two minutes.
Meanwhile,
brown the beef and onions on medium, breaking up with a fork. When done, add
water,
and bread crumbs and about 2 oz of the cheese. Salt and pepper to taste. Spoon
meat into
the
hollows of the peppers, dividing evenly. Gently pour tomato sauce around
peppers and
drizzle
lightly over meat. Bake at 350 for about 30 minutes. Sprinkle remaining cheese
on top
and
bake until bubbly. Serve hot. Makes six servings. Stuffed
Yellow Squash ~ PHASE 2
6
medium-size yellow squash
6
turkey bacon slices
7
green onions, chopped
2
tablespoons diced green bell pepper
3/4
cup fine dry whole grain wheat bread crumbs
1/2
teaspoon pepper
1/4
teaspoon salt
3
tablespoons Smart Balance spread, melted
1/4
cup shredded low-fat Parmesan cheese
Cook
squash in boiling water to cover in a large saucepan 10 minutes or until squash
is tender
but
still firm. Drain and cool slightly.
Cut
squash in half lengthwise; scoop out pulp, leaving 1/4-inch-thick shells.
Reserve pulp.
Cook
bacon in a skillet until crisp; drain on paper
towels.
Crumble and set aside. Pour drippings from skillet. (Do not wipe with paper
towels.)
Sauté
green onions and bell pepper in skillet over medium-high heat until tender.
Stir
together squash pulp, crumbled bacon, onion mixture, breadcrumbs, and next 3
ingredients;
spoon
into squash shells. Place shells in a 13- x 9-inch pan. Sprinkle with cheese.
Broil
4 inches from heat (with electric oven door
partially
open) 3 minutes or until lightly browned. Serve warm or at room temperature. Sugar
Free Cherry Cheese Pie ~ PHASE 2
Ingredients
2
- 8 oz. packages fat-free cream cheese
2
Tbsp. fat-free ricotta cheese
2
Tbsp. Da Vinci Gourmet Vanilla Sugar Free Syrup
2
Tbsp. Da Vinci Gourmet Cherry Sugar Free Syrup
1/2
cup Splenda granulated sweetener
1
packet unflavored gelatin
1
cup boiling water
Directions:
In
a large bowl, soften cream cheese and add the ricotta. Beat until smooth with a
mixer and set
aside.
In a smaller bowl add syrup, Splenda, and gelatin. Add 1 cup of boiling water
and stir until
gelatin
dissolves - about 5 minutes. Add gelatin mixture to the cheeses and beat with
mixer until
smooth.
Pour into custard cups or muffin tins and refrigerate until firm - about two
hours. Cover
in
fridge over night.
Variations:
Key Lime & Vanilla, Cherry & Almond, and Kahula Caffe. There are tons
of flavors
available
to mix and match. Just make sure you use 4 Tbsp. of Da Vinci Syrup. Sugar
Free Peanut Butter Caramel Creme
Ingredients
1
TB natural SF peanut butter
1
TB Da Vinci Gourmet Caramel Sugar Free Syrup
1
TB Land O Lakes half & half
1
packet Splenda
1
cup ff or lf Ricotta
Directions:
Blend
ingredients well in a small bowl or cup until mixture is smooth and thick. Swiss
Beef Broil
_
pound flank steak
Salt
to taste
2
cloves garlic
1
tablespoon olive oil
1
small onion, cut into chunks
1
small green bell pepper, cut into chunks
½
teaspoon thyme
1
tablespoon olive oil
1
small can stewed tomatoes
½
teaspoon corn starch
Preheat
oven to broil.
Slice
meat diagonally, against the grain. Broil 10-12 minutes, stirring and draining
once, until
meat
is done. Salt lightly.
While
the steak is broiling, in a skillet combine the onions, pepper, thyme, garlic,
and olive oil.
Sauté
until the onions are tender.
Drain
the tomatoes, reserving the liquid. Combine tomato juice and corn starch. Add
tomatoes
and
juice to vegetables. Cook until thickened, stirring frequently.
Spoon
the veggies and sauce over the meat. Tomato,
Mozzarella, and Basil Salad
4
servings
4
medium ripe tomatoes
Salt
to taste
8
(1/4 inch thick) slices fresh low-fat mozzarella
8
basil leaves, washed and dried
fresh
ground pepper to taste
Extra
virgin olive oil for drizzling
1.
Core and cut the tomatoes into ¼ inch slices. Lightly salt, if desired.
2.
Layer tomatoes, cheese, and basil on a platter and sprinkle with salt and
pepper; drizzle with
olive
oil, and serve. Tri-Color Salad
If
you are doing Induction and don't want to use balsamic vinegar, substitute red
wine vinegar
mixed
with a dash of sugar substitute.
Prep
time: 10 minutes
Ingredients:
Dressing:
3
tablespoons olive oil
1
tablespoon balsamic vinegar (or red wine vinegar mixed with 1/2 packet sugar
substitute)
1/2
teaspoon lemon juice
1/2
teaspoon salt
1/4
teaspoon pepper
Salad:
1
head endive, thinly sliced on the diagonal
1/2
small head radicchio, cut into bite-sized pieces
1/2
small head Bibb lettuce, cut into bite-sized pieces
Directions:
14.
In a salad bowl, whisk together olive oil, balsamic vinegar, lemon juice, salt
and pepper.
15.
Add endive, radicchio, and lettuce. Toss to coat with dressing.
Servings:
4
Nutrition
Per Serving:
Carbohydrates:2.5
grams
Net
Atkins Carbohydrates:1.5 grams
Fiber:1.0
grams
Protein:1.0
grams
Fat:10.5
grams
Calories:106
Turkey Marsala ~ PHASE 2 {Crockpot Recipe}
2
leeks, washed and julienne
3
lbs. turkey breast, skinless
2
TB Smart Balance spread, melted
12
mushrooms, sliced
1/2
teaspoon salt
1/8
teaspoon ground pepper
2
TB chopped fresh parsley
3/4
cup low-sodium chicken broth or bouillon
1/2
cup Marsala or dry sherry
2
TB cornstarch
2
TB cold water
Place
leeks in slow cooker. Brush turkey breast with melted Smart Balance. Arrange
turkey over
leeks,
top turkey with mushrooms. Sprinkle with salt, pepper, and parsley. Pour
broth/bouillon
and
wine over all. Cover and cook on low for 6 to 7 hours.
Remove
turkey and leeks with slotted spoon; cover and keep warm.
Turn
pot on high. Dissolve cornstarch into water. Stir juices in pot. Cover and cook
for 15 to 20
minutes,
until thickened, stirring occasionally. Tuna Dip
1
six ounce can of tuna
1
eight oz. brick of cream cheese, warmed to room temperature (or a maybe even
little
warmer,
so that it's really soft)
Mash
the cream cheese and the tuna together, put into a nice bowl, and serve with
pork
rinds,
celery sticks, cauliflower, etc. Vegetables in
Mustard Vinaigrette
1
head of cauliflower, cut into florets
1
head of broccoli, cut into florets
1
pound asparagus, trimmed
1
pound string beans
6
ounces snow peas (optional)
Mustard
Vinaigrette
1/3
cup tarragon vinegar or Japanese rice vinegar
1/3
cup Dijon mustard
1
cup olive oil
Coasre
Kosher salt to taste
Freshly
ground black pepper
1
shallot, finely minced
Chopped
fresh tarragon, chervil, dill
In
separate pots of boiling lightly salted water, blanch the vegetables until just
tender. Drain,
refresh
in ice water, and drain again. Dry well.
Mustard
Vinaigrette:
whisk
the vinegar and mustard together. Add oil a few drops at the time, whisking
vigorously.
Season
with salt, pepper, shallot, and herbs. Whisk again before spooning over
vegetables. Vodka Vinaigrette
2
TB minced shallots
1
teaspoon minced garlic
½
teaspoon salt
3
turns freshly ground pepper
¼
cup balsamic vinegar
3
TB vodka
2/3
cup olive oil
Combine
all ingredients in small bowl and whisk until blended. Serve immediately, or
store for
up
to 2 days in the refrigerator. Warm Greens with Herb Vinaigrette
1
TB olive oil
5
cups assorted greens (spinach, arugula, salad greens, etc_)
2/3
cup water
½
teaspoon salt
½
teaspoon white pepper
1
cup Herb Vinaigrette (below)
1.
Heat oil in large skillet over medium-high heat. Add the greens, water, salt,
and pepper, and
heat,
stirring gently until greens wilt. (about 2 min) Remove from heat. Toss with
vinaigrette just
before
serving.
Herb
Vinaigrette
¼
cup tarragon, basil, or assorted herb vinegar
2
TB minced shallots
1
TB minced garlic
¼
cup chopped fresh herbs (combine basil, tarragon, cilantro, parsley, oregano,
etc_)
1
teaspoon salt
15
turns freshly ground black pepper
_
cup extra-virgin olive oil
Combine
vinegar, shallots, garlic, herbs, salt, pepper in a bowl. Slowly whisk in the
oil and
continue
whisking until thoroughly emulsified. Can be refrigerated for up to 3 days. Wild
Mushroom-Smothered Steaks
4
servings
4
tenderloin steaks
5
teaspoons Creole/cajun seasoning
¼
cup extra-virgin olive oil
8
cups sliced assorted fresh mushrooms (oysters, shiitakes, chanterelles, etc_)
½
cup chopped onions
½
cup chopped green onions
2
TB minced garlic
1
teaspoon salt
6
turns black pepper
8
TB Smart Balance spread
1.
Sprinkle steaks with Creole seasoning. (1 teaspoon per steak)
2.
Heat oil in large skillet over high heat. When oil is hot, add steaks and sauté
them on first side
about
4 minutes. Turn the steaks and sauté second side for 2 minutes. Add mushrooms,
onions,
green
onions, garlic, salt, pepper, and remaining 1 teaspoon creole seasoning and
sauté for 2
minutes.
3.
Turn steaks back to first side, dot w/ Smart Balance pats, cover the skillet,
and cook for 1
minute.
Remove from heat.
4.
To serve, place 1 steak on each of the plates and cover with _ cup mushrooms
and their juices. Ziti with Creamy Gorgonzola Sauce ~ PHASE 2
2
TB Smart Balance spread
1/2
cup crumbled low-fat Gorgonzola cheese
1/2
cup half and half
1
lb whole wheat pasta (ziti, penne, etc...)
1/2
cup freshly grated low-fat Parmesan cheese
salt
and pepper to taste
Bring
a large pot of water to a boil.
Melt
Smart Balance spread in a 1 or 2 quart saucepan over low heat. While it is
melting, put the
Gorgonzola
in a small bowl and mash it with a fork, gradually adding the milk. Make sure
it is
well
combined (does not have to be smooth) When the butter is melted, add the
cheese-half and
half
mixture and continue to cook, stirring and mashing occasionally.
Meanwhile,
salt the boiling water and cook pasta until it is done. (tender but firm) Drain
it and
mix with sauce. Add extra
parmesan and salt, if desired.
No comments:
Post a Comment