|
|
Grilled Portabella Mushrooms
Ingredients:
1 lb portabella mushrooms
1 tbsp light miso
1 tbsp balsamic vinegar
2 tbsp water
2 tbsp olive oil
10 oz fresh spinach (stemmed & rinsed)
Directions:
1. Prepare a grill.
2. Clean mushrooms. Trim the tough portions of the stems.
3. Cut the mushrooms into 1/2 inch thick slices.
4. Whisk together the miso, vinegar, water & oil.
5. Brush the mushroom slices with the marinade.
6. Place the mushrooms slices on the grill for about 3 minutes per
side, or until the mushrooms are browned and beginning to soften.
7. Steam the spinach in a covered pot on high heat (using only the
water from the rinsed leaves) for about 1-2 minutes, or until just
wilted but still bright green.
8. Spread the steamed spinach on a serving platter and arrange the grilled mushrooms on top. Serve immediately.
Nutrition facts per serving (serving=2 mushrooms)
Calories: 52, Fat: 7g, Carbohydrate: 0.4g, Protein: 3g |
Crab Dip
Ingredients:
13 oz crabmeat
8 oz creamed cottage cheese
2 tbsp mayonnaise
1 tbsp mustard
1 tbsp lemon juice
1/2 tsp salt
Directions:
1. Drain crabmeat thoroughly.
2. Reserve reddest pieces for garnish.
3. Put remaining crabmeat in blender with cottage cheese, mayonnaise, mustard, lemon juice and salt.
4. Blend to mix ingredients and create desired texture and consistency.
5. Spoon into bowl.
6. Garnish with reserved crabmeat pieces.
Nutrition facts per serving (serving=1 bite)
Calories: 27, Fat: 1g, Carbohydrate: 0.5g, Protein: 1g |
Cheesecake Bites
Ingredients:
1 packet sugar-free JELL-O®
1 cup boiling water
2 packages (8 oz each) cream cheese, softened
Directions:
1. In a bowl, combine JELL-O® and boiling water. Stir until granules are dissolved.
2. Add cream cheese and mix until of an even consistency.
3. Pour mixture into a small baking pan.
4. Refrigerate until firm.
5. Cut into bite-sized pieces & serve. Yields approximately 16 bites.
Nutrition facts per serving (serving=1 bite)
Calories: 50, Fat: 20g, Carbohydrate: 0.4g, Protein: 1g
|
Crunchy Pepper Chicken
Ingredients:
1 1/2 lbs chicken breast halves, boned & skinned
1 egg, beaten
2 oz Parmesan cheese
1/2 cup ground cornflakes crumbs
1/4 tbsp ground red pepper
Vegetable oil spray
Directions
1. Preheat oven to 400°
2. In a dish or shallow bowl, mix dry ingredients (Parmesan cheese, cornflake crumbs & red pepper)
2. Dip each chicken breast in egg covering both sides.
3. Dredge each chicken breast in dry ingredient mixture.
4. Spray shallow baking dish with non-stick vegetable spray.
5. Place coated chicken breasts in backing dish.
6. Bake 15-20 minutes, or until tender.
Nutritional facts per serving (serving=1 breast)
Calories: 213, Fat: 6.3g, Carbohydrate: 7g, Protein: 33g |
Shrimp Scampi
Ingredients:
1 lb cleaned & de-veined shrimp
2 tbsp butter
2 tbsp olive oil
4 large cloves garlic
Juice of 1/2 lemon
1/2 cup dry white wine
Pinch dried hot pepper flakes
Salt & Pepper, to taste
Directions
Heat
the butter and olive oil in a skillet over medium-hot heat until foam
subsides. Add the garlic, lemon juice, wine, pepper flakes, and shrimp.
Cook, stirring frequently, for 5-6 minutes until shrimp are pink.
Remove from heat. Plate shrimp and pour sauce from skillet over shrimp.
Serve immediately.
Serves 2.
Nutritional facts per serving (serving = 1 tbsp)
Calories: 226, Protein: 23g, Fat: 11g, Carbohydrates: 4g |
Nutty Pesto
Ingredients:
1 tbsp lemon juice
3 tbsp olive oil
3 tbsp grated Parmesan cheese
1/4 cup salted, roasted macadamia nuts
1 1/2 cup fresh basil leaves
Directions
In
a blender, blend lemon juice, olive oil & macadamia nuts until
coarsely ground. Add Parmesan cheese & basil leaves. Blend until
smooth. Use as a dressing on pasta, vegetables, shrimp and more.
Nutritional facts per serving (serving = 1 tbsp)
Calories: 90, Fat: 8.8g, Carbohydrate: 1.8g, Protein: 1.7g |
Asparagus Salad
Ingredients:
8 ounces asparagus spears
1/3 cup light sour cream
1 tablespoon fresh chives
2 teaspoons lemon juice
1 teaspoon fresh tarragon
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
4 large lettuce or romaine leaves
1 small carrot, cut lengthwise
2 teaspoons shredded lemon peel
Directions
1.
Snap off and discard woody bases from asparagus. Cook asparagus,
covered, in a small amount of boiling water for 2 to 4 minutes or until
crisp-tender. Move asparagus to a bowl filled with ice water. Set
aside.
2. For sauce combine in a small bowl sour cream, chives,
lemon juice, tarragon, salt, and pepper. Cover and chill until serving
time.
3. Place lettuce leaves on a serving plate. Pat asparagus dry with
paper towels. Cut each carrot half into 4 equal strips. Divide
asparagus and carrot strips evenly across middle of lettuce. Sprinkle
each serving with finely shredded lemon peel. Wrap lettuce around
asparagus and carrots.
Makes 4 side-dish servings.
Nutritional facts per serving
Calories:
49, total fat: 3g, saturated fat: 2g, cholesterol: 8mg, sodium: 93mg,
carbohydrate: 5g, fiber: 2g, protein: 2g, vitamin C: 19%, calcium: 4%,
iron: 3%
|
Cantaloupe & Tomato Salad
Ingredients:
1 medium cantaloupe, cut into wedges
2 cups cherry tomatoes, halved or quartered
4 ounces crumbled goat cheese
1/4 cup olive oil
2 tablespoons balsamic vinegar
1 onion, finely chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
2 cups lightly packed watercress
Directions
1. For dressing, in a screw-top jar combine olive oil, balsamic
vinegar, green onion, salt, and pepper. Shake well to combine.
2. In a large salad bowl carefully toss together the watercress,
cantaloupe wedges, and tomatoes. Sprinkle with goat cheese. Drizzle
with dressing. Toss gently to coat.
Makes 8 side-dish servings.
Nutritional facts per serving
calories: 149, total fat: 11g, saturated fat: 4g, monounsaturated fat:
6g, polyunsaturated fat: 1g, cholesterol: 11mg, sodium: 160mg,
carbohydrate: 9g, total sugar: 8g, fiber: 1g, protein: 4g, vitamin A:
0%, vitamin C: 70%, calcium: 6%, iron: 4%
|
Feta Spinach Dip
Ingredients:
1 (8-ounce) carton plain low-fat yogurt
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup low-fat sour cream
1 garlic clove, crushed
1-1/2 cups finely chopped spinach
1 tablespoon minced fresh or 1 teaspoon dried dill
1/8 teaspoon black pepper
Fresh dill (optional)
Directions:
1. Spoon yogurt onto several layers of heavy-duty paper towels and spread to 1/2-inch thickness
2. Cover with additional paper towels, and let stand 5 minutes
3. Scrape into the bowl of a food processor using a rubber spatula
4. Add the cheeses, sour cream, and garlic, and process until smooth, scraping sides of bowl once
5. Spoon yogurt mixture into a medium bowl, and stir in the spinach, minced dill, and pepper
6. Cover and chill. Garnish with fresh dill, if desired
Yield: 2 cups (serving size: 1/4 cup).
Nutritional Facts per serving:
Calories 78 (62% from fat), Total fat 5.4g (sat 3.4g, mono 1.4g, poly
0.2g), Protein 4.2g, Carbs 3.6g, Fiber 0.4g, Cholesterol 20mg, Iron
0.4mg, Sodium 178mg, Calcium 130mg
|
German Cucumber Salad
Ingredients:
2 cucumbers, thinly sliced
4 green onions, thinly sliced
3 small tomatoes
2 tablespoons snipped parsley
1/4 cup sour cream
1/4 teaspoon mustard
2 tablespoons minced dill
1 tablespoon vinegar
1 tablespoon heavy cream
1/2 teaspoon salt
1/2 teaspoon pepper
Directions:
1. Combine cucumbers, onions, tomatoes and parsley in medium bowl
2. Combine dressing ingredients and pour over cucumber mixture and toss gently
3. Cover and chill for at least 1 hour
Nutritional Facts per serving:
Calories: 63, Protein: 2g, Total Fat: 3g, Carbs: 9g, Fiber: 2g, Calcium: 58mg, Iron: 1mg, Sodium: 216mg, Cholesterol: 6mg
|
Grilled Salmon Salad
Ingredients:
3/4 cup chopped seeded peeled cucumber
3 tablespoons plain low-fat yogurt
2 tablespoons lemon juice
1-1/2 teaspoons chopped fresh parsley
1-1/2 teaspoons chopped fresh chives
1-1/4 teaspoons grated lemon rind
1/4 teaspoon black pepper
1 garlic clove, sliced
4 (6-ounce) salmon fillets (about 1 inch thick)
1 teaspoon black pepper
1/2 teaspoon salt
Cooking spray
4 cups gourmet salad greens (about 4 ounces)
3/4 cup basil leaves
1/2 cup cubed peeled ripe mango
Directions:
1. Combine cucumber, yogurt, lemon juice, parsley, chives pepper, and
garlic in a blender or food processor then process until almost smooth.
2. Sprinkle fish with 1 teaspoon pepper and salt then place skin sides up on a grill rack coated with cooking spray
3. Grill 5 minutes on each side or until fish flakes easily when tested with a fork.
4. Remove skin from fillets and discard then break fish into chunks.
5. Place greens and basil in large bowl, add 1/4 cup cucumber dressing, tossing well
6. Arrange salad on 4 plates. Divide salmon chunks evenly among salads
and top each serving with 2 tablespoons cucumber dressing and 2
tablespoons mango
Yield: 4 servings.
Nutritional Facts per serving:
Calories 317 (41% from fat), Total Fat 14.6g (sat 2.6g, mono 6.9g, poly
3.3g), Protein 37g, Carbs 8.1g, Fiber 2g, Cholesterol 112mg, Iron
1.9mg, Sodium 392mg, Calcium 75mg
|
Thai Shrimp Dip
Ingredients:
1 pound medium shrimp, cooked and peeled
1/4 cup (2 ounces) low fat cream cheese
2 tablespoons light mayonnaise
2 tablespoons fresh lime juice
2 teaspoons low-sodium soy sauce
1 package (12oz)reduced-fat firm tofu, drained
1 teaspoon dark sesame oil
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
3 tablespoons minced green onions
3 tablespoons chopped fresh cilantro
Cilantro sprig (optional)
Directions:
1. Place shrimp, cream cheese and mayonnaise in a food processor, and process until minced
2. Add lime juice, soy sauce, and tofu then pulse until blended
3. Heat oil in a small skillet over medium heat then saute ginger and garlic 2 minutes
4. Add to shrimp mixture, and pulse until combined
5. Add onions and chopped cilantro, and pulse 3 to 4 times
6. Spoon into a bowl then cover and chill 1 hour
7. Garnish dip with additional shrimp and cilantro sprig, if desired.
Yield: 3 cups (serving size: 1/4 cup).
Nutritional Facts per serving:
Calories 68 (40% from fat), Total fat 3g (sat 1g, mono 0.8g, poly
0.8g), Protein 8.6g, Carbs 1.6g, Fiber 0g, Cholesterol 48mg, Iron 1mg,
Sodium 182mg, Calcium 34mg
|
Asian Roasted Chicken
Ingredients:
1 (3-pound) broiler-fryer chicken
1/4 cup low-sodium soy sauce
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
1 (16-ounce) can fat-free, less-sodium chicken broth
1/4 teaspoon dark sesame oil
1/2 cup (2-inch) sliced green onions
Directions:
1.
Remove and discard giblets and neck from chicken. Rinse chicken with
cold water and pat dry. Trim excess fat. Starting at neck cavity,
loosen skin from breast and drumsticks by inserting fingers, gently
pushing between skin and meat.
2. Combine soy sauce, ginger, garlic, and broth in a large heavy-duty zip-top plastic bag, add chicken and seal
3. Marinate in refrigerator 4 to 8 hours, turning bag occasionally
4. Remove chicken from bag, reserve 1/2 cup of marinade
5. Preheat oven to 375 degrees.
6. Place chicken, breast side up, on the rack of a broiler pan or
roasting pan. Insert meat thermometer into meaty part of thigh, making
sure not to touch bone
7. Bake at 375 degrees for 1 hour and 10 minutes or until thermometer registers 180 degrees
8. Cover chicken loosely with foil, let stand 10 minutes for chicken to reabsorb juices
9. Discard skin and add 1/2 cup reserved marinade to drippings in pan
(you'll have about 1/4 cup drippings), scraping pan to loosen browned
bits
10. Pour marinade mixture into a small saucepan, bring to a boil, and
cook 5 minutes then stir in sesame oil 11. Cut chicken into quarters,
then drizzle sesame mixture over top and sprinkle with onions
Yield: 4 servings (serving size: about 3 ounces chicken and about 1-1/2 tablespoons sauce).
Nutrition Facts per serving:
Calories
226 (33% from fat), Total fat 8.4g (sat 2.2g, mono 3g, poly 2g),
Protein 32.2g, Carbs 2.3g, Fiber 0.4g, Cholesterol 95mg, Iron 1.5mg,
Sodium 548mg, Calcium 28mg
|
Avocado Shrimp
Ingredients:
16 large shrimp cooked & peeled
4 lettuce leaves
2 avocados
French dressing
paprika
4 lemon wedges
1 tomato, cut into small wedges
parsley sprigs
Directions:
1. Put 4 shrimp aside for garnish, chop remaining shrimp and set aside
2. Take 4 individual serving dishes and put a lettuce leaf in each one
3. Wash avocados and dry then slice lengthwise
4. Place one avocado half onto lettuce on each plate
5. Pour dressing into the centre and grind little black pepper and salt
6. Fill the avocado centers with shrimp then add a little more French dressing on top
7. Top each serving with one of the whole shrimp set aside earlier
8. Sprinkle with paprika, and decorate dishes with lemon and tomato wedges,
9. Finally add a parsley sprig or two.
Serves 4 as an entree
Nutritional facts per serving:
Calories: 195, Fat: 16g Fat, Protein: 7g, Carbs: 9g, Fiber: 3g, Cholesterol: 36mg, Sodium: 49mg
|
Grilled Balsamic Asparagus
Ingredients:
1 pound asparagus
3 tablespoons balsamic vinegar
2 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon low-sodium soy sauce
1/8 teaspoon black pepper
Cooking spray
Directions:
1. Snap off tough ends of asparagus
2. Combine all ingredients except cooking spray in a large zip-top plastic bag
3. Seal bag and marinate for 30 minutes
4. Remove asparagus from bag, and discard marinade
5. Place asparagus on grill rack coated with cooking spray and grill 5 minutes on each side or until asparagus is done.
Yield: 4 servings.
Nutrition Facts per serving:
Calories
36 (50% from fat), Fat 2g (sat 0.3g, mono 1.3g, poly 0.3g), Protein
1.8g, Carbs 4g, Fiber 1.6g, Cholesterol 0mg, Iron 0.8mg, Sodium 62mg,
Calcium 17mg
|
Fiery Meatballs
Ingredients:
1 1/2 lb lean ground beef
1 egg
12oz of shredded cheddar cheese
1/2 tbsp red pepper spice
1/2 tbsp of cayenne pepper
1/2 tbsp black pepper
salt and pepper
Directions:
1. Mix all ingredients in large bowl and from into small meatballs
2. Bake at 400°F-200°C degrees for 30 minutes
Nutrition Facts per serving:
Calories: 473, Fat: 36g, Protein: 32g, Carbs: 2g, Fiber: ,1g Cholesterol: 174mg, Sodium: 293mg
|
Filet Mignon with Cabernet Mushroom Sauce
Ingredients:
1 tablespoon butter or stick margarine, divided
1/3 cup finely chopped shallots
1/2 pound fresh shiitake mushrooms, stems removed
1-1/2 cups Cabernet Sauvignon or other dry red wine, divided
1 (10-1/2-ounce) can beef consomme, undiluted and divided
Cracked black pepper
4 (4-ounce) filet mignon steaks (about 1 inch thick)
1 tablespoon low-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon dried thyme
Thyme sprigs (optional)
Directions:
1.
Melt 1-1/2 teaspoons butter in a nonstick skillet over medium heat. Add
shallots and mushrooms; saute for 4 minutes. Add 1 cup wine and 3/4 cup
consomme; cook for 5 minutes, stirring frequently. Remove the mushrooms
with a slotted spoon; place in a bowl. Increase heat to high; cook wine
mixture until reduced to 1/2 cup (about 5 minutes). Add to mushrooms in
bowl; set aside. Wipe pan with a paper towel.
2. Sprinkle pepper
over steaks. Melt 1-1/2 teaspoons butter in pan over medium heat. Add
steaks; cook 3 minutes on each side. Reduce heat to medium-low; cook
1-1/2 minutes on each side or until desired degree of doneness. Place
on a platter; keep warm.
3. Combine soy sauce and cornstarch. Add 1/2 cup wine and remaining
consomme to skillet; scrape skillet to loosen browned bits. Bring to a
boil; cook 1 minute. Add mushroom mixture, cornstarch mixture, and
dried thyme; bring to a boil, and cook 1 minute, stirring constantly.
Serve sauce with steaks. Garnish with thyme sprigs, if desired. Yield:
4 servings (serving size: 1 steak and 1/2 cup sauce).
Nutrition Facts per serving:
Calories
250 (39% from fat), Total Fat 10.7g (sat 3.6g, mono 4.1g, poly 1.4g),
Protein 28.5g, Carbs 9.4g, Fiber 0.9g, Cholesterol 84mg, Iron 5.1mg,
Sodium 712mg, Calcium 30mg
|
Florentine Stuffed Meatloaf
Ingredients:
1 pound lean hamburger meat
1/2 teaspoon nutmeg
1/2 cup shredded mozzarella
1 egg, lightly beaten
1/4 teaspoon salt (optional)
1 small chopped onion
1/4 teaspoon pepper
2 (10 ounce) packages frozen chopped spinach, thawed
Directions:
1. In a medium bowl, combine hamburger, egg, onion, salt and pepper
2. Line sides and bottom of a loaf pan (8x4 in or similar size) with 2/3 of meat mixture
3. Press excess moisture out of spinach and combine spinach with nutmeg in a medium bowl
4. Spread half of spinach over meat pressing lightly then sprinkle cheese over spinach
5.Top with remaining spinach again pressing lightly
6. Form remaining meat over top, sealing layers
7. Bake at 350 degrees F for 50 to 55 minutes or until brown
Makes 6 servings
Nutritional facts per serving:
Calories:
303, Total Fat: 6g, Protein: 18g, Carbs: 23g, Fiber: 3g, Calcium:
183mg, Iron: 3mg, Sodium: 284 mg Sodium, Cholesterol: 105mg
|
Four Cheese Lasagna
Ingredients:
1 head of cabbage
3 tbsp olive oil
1 cup of sliced green onions
5 cloves minced fresh garlic
1 lb Italian sausage meat
1 1/2 cups heavy cream
1/2 cup grated fresh Parmesan cheese
1/4 tsp salt
1/4 tsp pepper
3 eggs-well beaten
2 cups ricotta cheese
1/2 tsp salt
1 cup shredded mozzarella cheese
1 cup shredded swiss cheese
Freshly ground cayenne pepper
Directions:
1. Add a tablespoon of cream and cook cabbage leaves until wilted, drain and set aside.
2. Preheat oil in a frying pan or heavy wok coated with cooking spray
over medium heat until hot. 3. Add green onion and garlic and sauté for
3 minutes, remove from pan and set aside.
4. Add Italian sausage and cook until well done and browned, drain
excess grease if any, then add cream, parmesan cheese, salt and pepper
and cook 1 minute, stirring constantly.
5. Remove from heat, return onion and garlic, add cooked sausage, mix together and set aside.
6. Combine mozzarella and swiss cheese and set aside.
7. Combine well beaten eggs and salted ricotta cheese, stir well then set aside.
8. Spread about 1/2 of the sauce mixture in bottom of a 9x13-inch pan coated with cooking spray.
9. Arrange 4-6 cabbage leaves in dish and top with half of cottage
cheese mixture, then top with 1/2 of the mozzarella and swiss cheeses,
repeat layers, ending with cheeses.
10. If desired sprinkle with an additional 1/4 cup Parmesan cheese.
11. Cover and bake at 375°F-190°C for 35 minutes. Let stand 10 minutes before serving.
Sprinkle with red pepper, if desired.
Nutritional facts per serving
Calories: 697, Fat: 63g, Protein: 26g, Carbs: 7g, Fiber: 1g, Cholesterol: 231mg, Sodium: 861mg
|
Grilled Beef Steak Roll Ups
Ingredients:
1 lb beef sirloin steak cut into 16 slices
4 slices bacon cut into 16 pieces
1tbsp of fresh lemon juice
1 1/2 tsp salt
1/4 tsp crushed fennel seed
1 tsp marjoram
2 tbsp chopped fresh parsley
Directions:
1. Combine salt, fennel, marjoram, and parsley, then set aside
2. Pound the beef strips with the flat side of a chef's knife or a meat mallet
3. Sprinkle the beef on one side only with herb mix
4. Roll up the beef, and wrap each beef roll with one piece of bacon
5. Skewer the rolls with a bamboo skewer, 2 rolls on each skewer
6. Place the skewers in a pan
7. Sprinkle with lemon juice
8. Cover with plastic wrap and put a weight on top to press down on the
meat (a smaller glass pan works well) place in fridge for 4 hours or
overnight
9. Drain any liquid that accumulates
10. Grill for 7 minutes then turn and cook for 5 minutes more and serve hot
Nutritional facts per serving:
Calories: 152, Fat: 9g, Protein: 14g, Carbs: 3g, Fiber: <1g, Cholesterol: 44mg, Sodium: 483mg
|
Low Carb Pizza Crust
Ingredients:
2/3 cup soy protein isolate
1/8 tsp baking powder
1/4 tsp salt
1/2 cup water
Directions:
1.
Sift the dry ingredients together then add water until you have a nice,
non-sticky ball of dough. 2. Pat the dough out onto a well-greased
9-inch 230mm pie plate. Pat the sides up a bit to keep the toppings
contained.
3. Bake at 350°F-180°C for about 10 minutes while you are preparing your toppings.
4. Top baked crust with desired topping (try zucchini pizza recipes)
and bake 20-25 minutes more or until the cheese is bubbly and golden
brown.
|
Oven Baked Salmon
Ingredients:
1 tablespoon extra-virgin olive oil, plus more for garnish
4 skin-on fillets salmon, 3-5 ounces each
4 cups coarse sea salt (do not substitute regular table salt)
Freshly ground pepper
Directions:
1. Heat oven to 400 degrees then heat oil in oven-proof skillet over medium-high heat until oil shimmers
2. Add salmon fillets, skin-side down, about 1 inch apart
3. Cook until skin gets slightly crispy crisps, about 1-2 minutes
4. Remove skillet from heat and pour salt, quickly covering over each
fillet, mounding it slightly and patting it gently to ensure each
fillet is covered completely
5. Transfer skillet to oven and roast until it is cooked through and flakes easily, about 10 minutes
6. Remove skillet from oven and carefully brush away salt from top of
salmon, using a spatula (The top of the salmon should appear rare but
the sides should be light pink)
7. Carefully transfer each fillet and surrounding salt using spatula to
rimmed baking sheet. Brush away all remaining salt using towel.
8. Season with pepper and drizzled oil to taste
Makes 4 servings
Nutritional facts per serving:
Calories: 320, Fat: 21g, Saturated Fat: 5g, Cholesterol: 95mg, Sodium: 300mg, Protein: 32g, Carbs: <1g Fiber: <1g
|
Shrimp Italiano
Ingredients:
1/3 cup extra virgin olive oil
1/4 cup balsamic vinegar
1 envelope Italian salad dressing
1 lb shrimp
1/2 cup thinly sliced mozzarella cheese
2 tbsp chopped fresh basil
Directions:
1. Combine olive oil, vinegar and salad dressing mix in a small bowl as directed on envelope.
2. Place shrimp onto skewers and place on a greased grill
3. Grill 5 to 6 minutes on each side or until shrimp turn pink then remove from skewers.
4. Place cheese slices on platter then top with shrimp
5. Finally Drizzle with dressing mixture and sprinkle with basil
Nutritional facts per serving:
Calories: 248, Fat: 21g, Protein: 11g, Carb: 3g, Fiber: <1, Cholesterol: 74mg, Sodium: 431mg
|
Swiss Steak
Ingredients:
3 tbsp olive oil
2 lb round steak
1/4 cup soy flour
1 envelope onion soup mix
1 cup tomato sauce
1/2 cup water
Directions:
1. Pour oil into baking dish and place in oven at 400°F
2. While dish and oil heat, trim steak and pound 2 tbsp soy flour into each side then place in heated baking dish
3. Turn to coat both sides and sprinkle soup mix on top
4. Pour tomato sauce mixed with water over the steak and cover tightly
5. Reduce oven temperature to 325°F and Bake 2and1/2 to 3 hours until fork tender
Nutritional facts per serving:
Calories: 593, Fat: 39g, Protein: 47g, Carbs: 11, Fiber: 2g, Cholesterol: 135mg, Sodium: 1359mg
|
Teriyaki Burgers
Ingredients:
1 1/2 lb ground beef
1/4 cup soy sauce
1/4 cup vinegar
1 crushed garlic clove
1/2 tsp freshly grated ginger
1 finely chopped green onion
1/2 cup finely chopped water chestnuts
Directions:
1. Mix the meat and water chestnuts together then shape the mixture into 6 patties about 3/4-inch thick
2. Place the patties in an ungreased baking dish.
3. Mix the remaining ingredients together and pour over the patties
4. Cover and refrigerate for at least 2 hours turning the patties once
5. Remove the patties from the marinade and broil or grill the patties
until the desired doneness is reached while brushing frequently with
the leftover marinade.
Nutritional facts per serving:
Calories: 559, Fat: 45g, Protein: 30g, Carbs: 7g, Fiber: 1g, Cholesterol: 145mg, Sodium: 1148mg
|
Turkey Breast with Roasted Asparagus
Ingredients
1/4 cup butter or margarine, softened
2 teaspoons Dijon-style mustard
3/4 teaspoon dried tarragon, crushed
1/4 teaspoon salt
1/8 teaspoon black pepper
2 1-1/4- to 1-1/2-pound boneless turkey breast halves (with skin on)
1 jar roasted red sweet peppers (7 oz), drained and coarsely chopped
1/2 cup snipped fresh parsley
1-1/2 pounds asparagus spears, trimmed
1 tablespoon olive oil
1/4 teaspoon salt
Directions
1. In a small bowl combine softened butter, mustard, tarragon, salt, and black pepper
2. Remove skin from turkey and set skin aside
3. Lay one turkey breast half, boned side up, and make 4 or 5 shallow
cuts in thickest part of the breast (do not cut through)
4. Place turkey breast between two pieces of plastic wrap and using the
flat side of a meat mallet, lightly pound turkey breast to a uniform
3/4-inch thickness, remove plastic wrap and repeat with the remaining
turkey breast half
5. Brush the turkey with half of the butter mixture and set the remaining mixture aside
6. Top turkey evenly with roasted peppers and parsley
7. Roll up each turkey breast into a spiral and wrap the reserved skin around each roll
8. Tie with 100-percent cotton string and place on a rack in a shallow roasting pan.
9. Melt the remaining butter mixture and brush over surface of turkey
10. Insert an oven-going meat thermometer into center of one of the turkey rolls
11. Roast in a 325 degree F oven for 1-1/2 to 1-3/4 hours or until
juices run clear and turkey is no longer pink (170 degree F).
12. Meanwhile, in a large bowl toss together asparagus, oil, and 1/4 teaspoon salt
13. Place asparagus in the roasting pan next to turkey the last 15 to 20 minutes of roasting.
14. Cover turkey and asparagus with foil and let stand for 10 to 15 minutes before slicing
15. Serve the turkey with roasted asparagus. Makes 10 to 12 servings.
Nutritional facts per serving
calories 212, total fat 9g, saturated fat 4g, cholesterol 92mg, sodium 220mg, carbohydrate 2g, fiber 1g, protein 28g
|
Veggie Primavera
Ingredients:
3 tablespoons reduced-sodium chicken broth
1 tablespoon Dijon-style mustard
1 tablespoon olive oil
2 teaspoons white wine vinegar
Nonstick cooking spray
1-1/2 cups sliced yellow summer squash
1 cup packaged, peeled baby carrots
1 cup chopped red sweet pepper
3 cups broccoli florets
2 tablespoons snipped fresh parsley
Directions:
1. In a small bowl combine 1 tablespoon of the chicken broth, mustard, olive oil, and vinegar
2. Coat a large nonstick skillet with cooking spray
3. Heat the skillet over medium heat then add squash, carrots, and sweet peppers
4. Cook and stir about 5 minutes or until nearly tender then add broccoli and the remaining 2 tablespoons chicken broth
5. Cover and cook about 3 minutes or until broccoli is tender
6. Stir in the mustard mixture and simmer for 1 minute
7. Transfer vegetable mixture to serving bowl and sprinkle with parsley
Yield: 6 servings.
Nutrition Facts per serving:
Calories 56, total fat 3g, saturated fat 0g, cholesterol 0mg, sodium 114mg, carbohydrate 7g, fiber 3g, protein 2g
|
Zucchini Pasta
Ingredients:
4 zucchini
2 tbsp Olive Oil
1 minced garlic clove
1 can diced tomatoes (14.5oz)
1 tsp Oregano
1/2 lb sliced sausage
fresh basil chopped or torn into small pieces
1/2 cup Parmesan cheese
salt and pepper
Directions:
1. Slice the unpeeled zucchini long ways very thinly, using a vegetable peeler and turning the zucchini as you go.
2. Add 1 Tablespoon of the olive oil in a saucepan over medium heat,
once it is s warm, add the minced garlic cook uncovered for 3 minutes
3. Heat another tablespoon of oil in a skillet; once it is hot add the
zucchini. Stir for 3 minutes until the zucchini is soft and the edges
are clear. Add salt and pepper to taste, then mix in the sauce.
4. Add the sausage and stir well. Stir in the basil and transfer to a serving dish. Scatter the Parmesan over the top.
Nutrition facts per serving:
Calories; 676, Fat: 56g, Protein: 30g, Carbs: 17g, Fiber: 6g, Cholesterol: 102mg, Sodium: 1220mg Sodium
|
Zucchini Pizza
Ingredients:
1 cup chopped scallions
1 zucchini, thinly sliced
1 tbsp olive oil
14 oz pizza sauce
1 cup grated muenster cheese
2 tbsp grated parmesan cheese
Directions:
1. Preheat oven to 350°F-180°C.
2. In a large skillet, sauté scallions and zucchini in olive oil until for several minutes until tender.
3. Spoon pizza sauce on low carb pizza crust (see low carb pizza crust recipes).
4. Evenly top with muenster cheese, zucchini and scallions
5. Sprinkle with parmesan cheese and place on baking sheet.
6. Bake 15-20 minutes or until cheese melts.
Nutritional facts per serving:
Calories: 152, Fat: 11g, Protein: 7g, Carbs: 9g, Fiber: 1g, Cholesterol: 19mg, Sodium: 569mg
|
Banana Cookie Bars
Ingredients:
Makes 20 bars
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 tablespoon toasted wheat germ
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1 beaten egg
1/2 cup packed brown sugar
1/3 cup milk
1/4 cup cooking oil
1/2 teaspoon vanilla
1 ripe medium banana, mashed
1/3 cup mixed dried fruit bits
Directions:
1. Grease an 11x7x1-1/2-inch baking pan; set aside. In a bowl combine
all-purpose flour, whole wheat flour, wheat germ, baking powder,
cinnamon and salt; set aside.
2. In another bowl stir together egg, sugar, milk, oil and vanilla.
Stir in banana and fruit bits. Add banana mixture to flour mixture,
stirring to combine. Spread batter evenly in prepared pan.
3. Bake in a 350 degree F oven for 20 to 25 minutes or until a wooden
toothpick inserted near center comes out clean. Cool in pan on a wire
rack. Cut into bars.
Nutrition facts per serving:
Calories: 91, total fat: 3g, saturated fat: 1g, cholesterol: 11mg,
sodium: 27mg, carbohydrate: 15g, fiber: 1g, protein: 1g, vitamin A: 1%,
vitamin C: 1%, calcium: 2%, iron: 3%.
|
Chocolate Cake Supreme
Ingredients:
3 squares unsweetened chocolate
1/2 cup butter
1 teaspoon vanilla
1/4 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
3/4 cup sugar
1/2 cup soy flour
3 jumbo eggs
1/3 cup sour cream
Directions:
Melt
chocolate and butter in a small saucepan over a low flame. Transfer the
mixture to a small mixing bowl. Add in the vanilla and sugar. Add in
all of the remaining ingredients and mix it until it is well blended.
Pour onto a greased and waxed papered cake pan. Bake it at 375 degrees
for 20 minutes. |
Creamy Mocha Puffs
Ingredients:
1/2 cup water
2 tablespoons butter or margarine
1/2 cup all-purpose flour
2 eggs
1 4-serving-size package fat-free instant chocolate pudding mix or reduced-calorie regular chocolate pudding mix
2 cups fat-free milk
2 teaspoons espresso powder or 1 tablespoon instant coffee crystals
1 cup sliced fresh strawberries
Directions:
1. Grease a baking sheet; set aside. In a small saucepan combine water
and butter. Bring to boiling. Add flour all at once, stirring
vigorously. Cook and stir until mixture forms a ball that doesn't
separate. Remove from heat. Cool for 5 minutes. Add eggs, one at a
time, beating after each addition until mixture is shiny and smooth.
Drop mixture in eight mounds 3 inches apart on the prepared baking
sheet.
2. Bake in a 400 degree F oven for 25 to 30 minutes or until golden
brown. Remove from oven. Split puffs and remove any soft dough from
inside. Cool completely on a wire rack.
3. Meanwhile, for filling, prepare pudding mix according to package
directions, using the fat-free milk and adding espresso powder. Cover
surface with plastic wrap. Chill thoroughly.
4. To serve, spoon about 1/3 cup of filling into the bottom half of
each cream puff. Top with strawberries. Replace cream puff tops. Makes
8 servings.
Nutrition facts per serving:
calories: 116, total fat: 4g, saturated fat: 1g, monounsaturated fat:
2g, cholesterol: 54mg, sodium: 246mg, carbohydrate: 14g, total sugar:
4g, fiber: 1g, protein: 5g, vitamin C: 18%, calcium: 9%, iron: 5%
|
Death By Fudge Brownies
Ingredients:
1/2 cup unsweetened cocoa powder
1/2 cup ground pecans
1 cup butter
1 1/2 cups splenda
4 eggs -- lightly beaten
Directions:
Melt
butter; mix in cocoa, nuts, Splenda and eggs. Pour into buttered 9"
square pan and bake at 375 for 25-30 min. They're soft when warm (good
served with whipped cream), but firm up when chilled. |
Low Carb Almond Mousse
Ingredients:
15 oz. whole milk ricotta cheese
1/2 cup whipping cream
1 cup water
1 pkg. plain gelatin
1 teaspoon almond extract
1 teaspoon vanilla extract
1 tablespoon Splenda
1/4 teaspoon salt
Directions:
Mix
the cream with 3/4 cup of water. Place the gelatin in the 1/4 cup of
water, soften and heat until the gel is dissolved. Place the cream and
the water in a blender then add all the rest of the ingredients and
blend for at least 5 minutes on the highest setting until it turns
creamy. When done, top with whipped cream. |
Scrumptious Berry Squares
Ingredients:
2 packages sugar-free strawberry-kiwi- or strawberry-flavored gelatin
1-1/2 cups boiling water
1-1/3 cups cold water
2 tablespoons water
1/2 of an 8-ounce container extra-creamy frozen whipped dessert topping, thawed
1 cup fresh raspberries
Directions:
1. In a large bowl dissolve gelatin in boiling water. Stir in cold
water and rum. Cover and chill until partially set (consistency of
unbeaten egg whites), about 1 to 1-1/2 hours.
2. Place 1-1/2 cups of the gelatin mixture in a medium bowl; cover and
set aside at room temperature. Whisk 1/2 of the dessert topping (1/4 of
an 8-ounce container) into the remaining gelatin mixture until
combined. Pour into a 2-quart square baking dish. Cover and chill until
almost firm, about 2 hours.
3. Stir raspberries into reserved gelatin mixture. Spoon over top of
gelatin mixture in dish. Cover and chill at least 3 hours or overnight
until firm. Cut into squares to serve. Top each square with some of the
remaining whipped topping. Makes 9 servings.
Nutrition facts per serving:
Calories: 59, total fat: 3g, saturated fat: 3g, monounsaturated fat:
0g, polyunsaturated fat: 0g, cholesterol: 0mg, sodium: 51mg,
carbohydrate: 4g, total sugar: 4g, fiber: 1g, protein: 1g, vitamin C:
6%, calcium: 0%, iron: 0%
|
|
|
|
