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and Mushroom Frittata
Five Layer Mexican Dip
Vegetable and Mozzarella Sandwich
Pesto Chicken Salad Sandwich
Turkey Spinach Meatloaf
Ancho Chile-Beef Fajitas with Mango
Balsamic Sirloin Steak
with Citrus-Fennel Relish
Garlic Basil Shrimp
Vegetarian Stuffed Mushroom
Two-Step Mac ‘n cheese
Tropical Banana Delight
1. Arrange oven rack 6 inches from the broiler. Preheat broiler to high.
2. Heat 2 teaspoons of the olive oil in an 8-inch, ovenproof, nonstick
skillet over high heat. Add the mushrooms and cook, 2 minutes, stirring
frequently. Reduce the heat to medium-high and add the asparagus. Cook in
skillet for 2 minutes more.
3. While the mushrooms are cooking, whisk together the eggs, egg whites,
chives, parsley, salt, pepper, and 1/4 cup of the cheese in a medium bowl. Add
the remaining teaspoon oil to the pan, stirring the vegetables to coat. Pour
the egg mixture over the mushrooms and asparagus and reduce heat to medium-low.
Cook for 1 1/2 minutes, running a rubber spatula around the edges of the pan to
keep the eggs from sticking.
4. Sprinkle the remaining 1/4 cup cheese over the egg mixture and broil it
for 2 1/2–3 minutes or until frittata is golden brown and lightly puffed.
Remove the frittata from the skillet, cut into 4 pieces, and serve it
cup chopped tomato
tablespoons chopped onion
cup canned corn
cup egg substitute
flour tortilla, 6 inches in diameter
a small skillet, add the chopped tomato, onion and corn. Cook over medium heat
until the vegetables are soft and moisture is evaporated.
the egg substitute and scramble with the vegetables until cooked through, about
serve, spread the egg mixture in the center of the tortilla and top with salsa.
in both sides of the tortilla up over the filling, then roll to close.
Yield: 1 burrito
Serving size: 1 burrito
Total fat: 5 g
Cholesterol: 1 mg
Sodium: 519 mg
Carbohydrate: 34 g
Fiber: 4 g
Protein: 12 g
the oven to 450 degrees F. Coat a baking sheet with cooking spray.
the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini
with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a
few turns of pepper. Dip each round into the Parmesan mixture, coating it
evenly on both sides, pressing the coating on to stick, and place in a single
layer on the prepared baking sheet.
the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with
spatula. Serve immediately.
size: 1/2 cup
Total Fat: 6g
Five Layer Mexican
the oil in a skillet over medium-high heat. Add onions and cook until they
soften, about 3 minutes. Stir in the garlic and cook for 2 minutes more.
half of the onion mixture into a food processor with the black beans, chipotle
pepper, 2 tablespoons of the lime juice, cumin, water and salt. Puree until
smooth. Set aside.
the corn to the skillet with the remaining onion mixture and cook for about 3
minutes. Remove from the heat and stir in the cilantro leaves.
a small bowl mash the avocado with the remaining lime juice. In a medium bowl
toss together the tomatoes, scallion and jalapeno, if using. Season tomato
mixture with salt and pepper, to taste.
the black bean dip into the bottom of an 8 by 8 glass baking or serving dish.
Top with the corn mixture, spreading it out to form a single layer over the
beans, repeat with the avocado, then the tomatoes. Top with cheese. Serve with
Calories 140; Total Fat
8 g; Protein 5g; Carbohydrate 16 g;
Fiber 5g; Cholesterol 6mg; Sodium 245 mg
Grilled Vegetable and
grill to medium-high heat.
first 7 ingredients in a large bowl, tossing to coat. Remove vegetables from
bowl, reserving vinegar mixture. Place the onion and bell pepper on grill rack
coated with cooking spray; grill 7 minutes on each side or until tender. Grill
zucchini 3 minutes on each side or until tender.
bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for
another use. Layer grilled vegetables, greens, cheese, and basil in bottom of
loaf; drizzle reserved vinegar mixture on top. Cover with top of the bread;
Place filled loaf on grill rack;
grill 4 minutes on each side or until cheese melts. Cut into quarters.
size: 1 sandwich quarter
first 6 ingredients in a large bowl, stirring with a whisk. Stir in chicken,
celery, and walnuts.
Spread 1/2 cup of salad onto each of
10 bread slices. Top each serving with about 2 tablespoons bell pepper, 1
lettuce leaf, and one bread slice.
Serving Size: 1 sandwich
· 1 teaspoon
· 1 teaspoon
· 2 teaspoons
· ½ teaspoon
· ¼ teaspoon
· ¼ teaspoon
· 1/8 teaspoon
· 1/8 teaspoon
· 1/8 teaspoon
ground black pepper
· 2 (8-ounce)
bone-in chicken breast halves
Combine first 9 ingredients
in a bowl, stirring well.
Loosen skin from chicken by instering finger, gently pushing between
skin and meat. Rub spice mixture
evenly under the skin over meat.
Lightly coat skin with cooking spray. Place chicken, breast-side down, on a grill rack coated with
cooking spray. Grill 30 minutes or
until a thermometer inserted in the thickest part registered 165 degrees,
turning twice. Let chicken stand
10 minutes. Remove skin,
Yield: 2 servings
Serving Size: 1 chicken breast half
oven to 350°.
a large nonstick skillet coated with cooking spray over medium-high heat. Add
onion, and sauté 4 minutes. Add garlic, and sauté 30 seconds. Remove from heat.
Combine onion mixture, breadcrumbs, and the next 8 ingredients (breadcrumbs
through spinach), stirring well.
meat mixture into a 12 x 5-inch loaf on a broiler pan coated with cooking
spray. Brush ketchup over the top of the loaf. Bake at 350° for 45 minutes or until
a thermometer registers 160°; let stand 10 minutes before slicing.
Serving Size: 1 slice
brown rice according to package.
Season chicken with garlic and onion powder to taste.
a large skillet, heat the oils over medium-high heat. Add the chicken and cook
for 4 to 5 minutes or until lightly browned. Add garlic, broccoli, mushrooms,
carrots, and pepper and cook an additional 5 minutes, stirring frequently. Stir
in the water chestnuts.
a small bowl, combine broth, hoisin sauce, soy sauce, ginger, and cornstarch.
Add to sauce mixture and bring to a boil over medium-high heat. Reduce heat to
medium to medium-low, and simmer for 4 to 5 minutes, or until sauce thickens.
Serve over hot, brown rice.
Size: 1cup stir-fry, 1/2 cup rice
Fat: 9g Fiber:
Protein: 12g Cholesterol:
Carbohydrates: 30g Sodium:
Ancho Chile-Beef Fajitas with Mango
Combine lime juice, chile powder, Worcestershire, and cumin in a medium
bowl. Add beef; toss well.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and
bell peppers to pan; sauté 4 minutes or until onion is almost tender, stirring
occasionally. Add mango and tomato to pan; sauté 1 minute. Add beef mixture;
sauté 2 minutes or until desired degree of doneness, stirring occasionally. Add
soy sauce; cook 15 seconds. Remove from heat; stir in cilantro.
Heat tortillas according to package directions. Place 2 tortillas on each of
2 plates; top each tortilla with about 3/4 cup beef mixture. Top each tortilla
with 1 1/2 teaspoons prepared salsa and 1 1/2 teaspoons sour cream.
lean sirloin stead, trimmed of fat
tablespoons light soy sauce
tablespoon canola oil
tablespoons granulated sugar
tablespoons balsamic vinegar
teaspoon dried pepper flakes
1. Place steak, soy sauce,
canola oil, sugar, vinegar, pepper flakes and salt in a large, resealable
2. Seal bag tightly and
shake back and forth to allow ingredients to blend evenly.
3. Refrigerate 24-48 hours,
4. Preheat grill or
5. Coat cold grill rack or
broiler rack with canola cooking spray and place over grill or broiler pan.
6. Remove beef from
marinade, reserving marinade.
7. Place beef on top of rack and cook 5
minutes, turn and cook 4 minutes longer or until desired doneness.
8. Remove from rack and
place on cutting board 5 minutes.
9. Thinly slice on a
diagonal against grain.
10. Meanwhile, place
reserved marinade in a small saucepan.
11. Bring to boil over high
heat and continue boiling 2 minutes or until reduced to 1/4 cup. *Be careful
not to over-reduce*
12. Remove from heat.
13. Place sliced beef on
serving platter and drizzle sauce evenly over steak.
Yield: 4 servings
Total Fat: 7g
Cod fillets may be substituted for the
(6-ounce) halibut or cod fillets 3/4 teaspoon salt, divided
tablespoons extra-virgin olive oil, divided
¼ cups thinly sliced fennel bulb (about ½ bulb)
¼ cups chopped orange selections (about 2 oranges)
tablespoon chopped fennel fronds
Sprinkle fish with ½ teaspoon salt and ½
teaspoon pepper. Heat 1 tablespoon
oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 4 minutes on each
side or until fish flakes easily with a fork or until desired doneness.
Combine fennel, orange, fennel frond, remaining
1 tablespoon oil, remaining salt and pepper, toss gently. Serve with fish.
1 fillet and ½ cup fennel mixture
Heat the oil in a large heavy skillet over moderately high heat
until hot but not smoking, then saute shrimp, turning over once, until just
cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.
Add garlic and red pepper flakes to the oil remaining in skillet
and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring
occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce
with salt and freshly ground black pepper, to taste. Return the shrimp to pan
and cook just until heated through.
Total Fat: 10 g
Protein: 30 g
Carbohydrate: 6 g
Fiber: 1 g
Cholesterol: 215 mg
Sodium: 215 mg
Black Bean Burger
1 15 ounce can low-sodium black beans, drained
½ cup dry bread crumbs
1/3 cup finely chopped onion
1/3 cup no-salt-added tomato sauce
1 tsp cumin
2 tbsp chopped cilantro
Preheat oven to 400 degrees, and coat a baking sheet with nonstick
cooking spray. In a medium bowl. Mash black beans with a fork or potato masher.
Add breadcrumbs, onion, tomato sauce, cumin and cilantro. Blend with a fork. Form into 4
Bake for 15 minutes. Remove carefully with a spatula.
Per Serving: 1 burger
Total fat 0.8g
mushroom caps, gill sides up, on a rimmed baking sheet; drizzle with oil and
vinegar, and season with salt and 1/4 teaspoon pepper. Bake until caps are just
tender, about 10 minutes.
combine tomato, olives, breadcrumbs, cheese, and chives in a medium bowl.
Season with remaining 1/4 teaspoon pepper.
Divide tomato mixture evenly (about 1/2 cup per mushroom)
among portobello caps. Bake 10-12 minutes or until lightly browned and mushrooms
are tender. Serve hot.
Serving Size: 1 mushroom
Two Step Mac and
Combine the first 4 ingredients in a
large saucepan over medium heat, stirring frequently; cook until smooth. Remove
from heat; stir in macaroni. Serve immediately.
Size: ½ cup
Low Fat Fudge
cup all-purpose flour
cup firmly packed light brown sugar
cup cocoa powder
tsp baking powder
egg or 2 egg whites
tsp vanilla extract
cup unsweetened applesauce or prune puree
cup reduced-fat sour cream
cup fat-free milk
Preheat oven to 350 degrees. Coat an 8-inch
square baking pan with nonfat cooking spray.
In a medium bowl, stir together flour, sugar,
cocoa, baking powder and salt.
In a large bowl, lightly beat egg if using, or
place egg whites in bowl. Add vanilla, applesauce, sour cream and milk. Whisk
until well blended. Add dry ingredients and mix until just moist.
Empty batter into pan and bake 25-30 minutes.
The center should be slightly soft. Cool in pan for a few minutes and continue
to cool on a wire rack.
Yield: 16 brownies
Serving Size: 1 brownie
Total fat: 1.5g
Carbohydrate: 22.1 g
cup brown sugar
– 2 tablespoons orange juice or favorite liquor
- ½ teaspoon ground cardamom
bananas, peeled, cut in half, sliced lengthwise
cup toasted coconut
cup macadamia nuts, toasted, coarsely chopped
1. Heat canola oil in
saucepan over medium-high heat.
2. Add brown sugar, orange
juice and cardamom.
3. Heat ingredients,
4. Add bananas and continue
to stir gently, spooning brown sugar mixture over bananas as they cook. *Do not
overcook bananas, they will become mushy*
5. Transfer bananas to
individual serving dishes and spoon sauce over top of each serving.
6. Sprinkle with toasted
coconut and macadamia nuts.
7. Serve immediately.
Yield: 8 servings
Serving size: 2 slices
Total Fat: 5g
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