A taste of energ - Aegis Therapies

A taste of energ - Aegis Therapies
A taste of energ
by aegis therapies
®
®
Food
Matters.
Enjoyment
Matters.
Experience
Matters.
At Aegis Therapies®, we believe that making healthy
food choices and maintaining positive eating and
exercise habits can lead to greater independence
and quality of life.
Making informed food choices improves overall health
and well-being, and we wanted to put in your hands a
tool that can help you achieve and maintain a healthy
lifestyle. This cookbook provides nutritious recipes that
can help you begin your journey to improved health.
Adopting even small changes to your daily meal plan
can make a big difference.
We’re so excited to be taking this journey with you. It
is our hope that Aegis Therapies can empower you to
make choices that will help you eat wise and live well.
Martha Schram
President
Aegis Therapies
EnerG® by Aegis
Within our balanced EnerG® program, we see wellness
as a philosophy of prevention, not treatment. We believe
that wellness is achieved when we make the best choices
regarding the factors that impact our health on a daily
basis — diet and nutrition, exercise, emotional and
mental health, stress and spirituality.
Through EnerG® by Aegis, we will empower you to
make better choices that will help you move through life.
Meet the chef
Darin Leonardson is a chef who is
passionate about using fresh herbs and
vegetables to highlight flavor and nutrition.
In this book, Darin shares his love of good
food by combining exciting flavors with
wholesome nutrition.
3
Table of
contents
6 Booster Breakfast
7
Apple Breakfast Muesli
7
Baked Herb and Ciabatta Strata
8
Cinnamon Bran Raisin Muffin
8
Citrus Waffles with Marmalade Compote
9
Cranberry-Orange Power Smoothie
9
Crustless Smoked Salmon Quiche with Creamy Dill Sauce
9
Frittata with Spinach, Potatoes, Peppers and Feta
10
Homemade Turkey Breakfast Sausage
10
Individual Potato-Bacon Frittatas
11
Italian Breakfast Mini Pizzas
11
Peach Power Breakfast Parfait with Yogurt
11
Pineapple Upside-Down Muffins
12
Poached Eggs on Spinach with Turkey Bacon
12
Smoked Swiss and Scallion Mini Quiche
13
Southwestern Omelet Wrap
13
Spiced Pumpkin Pancakes
14
Steel-Cut Oats with Apples and Pecans
14
Summer Berry Parfait with Yogurt and Granola
15
Turkey Sausage with Poached Eggs and Sweet Potato Hash
15
Waffles with Two-Berry Syrup
16
Whole Grain Toast with Soft Cheese Spread and Raspberries
16
Whole-Wheat Blueberry Pancakes
17
Whole-Wheat Buttermilk Pancakes with Maple Syrup
18 Energy Salads
19
Baby Spinach with Avocado, Pomegranate and
Sunflower Seeds
19
Chicken Salad with Red Grapes and Pecans
20
Chinese Chicken Salad with Ginger-Soy Vinaigrette
20
Chopped Greek Salad with Chicken
21
Grilled Chicken, Mango and Jicama Salad with Tequila
Lime Vinaigrette
21
Mediterranean Salad with Spicy Vinaigrette
22
Roasted Beet Salad
22
Salmon Salad with Red Potatoes and Green Beans
23
Spicy Mediterranean Vinaigrette Dressing
24 Quick Low-Cal Soups
25
Golden Summer Squash and Corn Soup
25
Heirloom Tomato Gazpacho
25
Manhattan Clam Chowder
26
Mom's Hearty Chicken and Rice Soup
26 Quick Fall Minestrone
27 Roasted Butternut Squash and Shallot Soup
48 Simple Healthier Sides
49
Baked Garlic Pita Chips
49
Baked Sweet Potato Half
49
Brussels Sprouts Carnival
50
Butternut and Barley Pilaf
50
Calico Couscous
50
Calico Slaw
51
Carrot and Orange Couscous Salad
51
Cinnamon Baked Apples
52
Fresh Fruit Cup
52
Lemon-Dill Green Beans
52
Lemon Ice
33 Almond-Crusted Chicken Breasts
52
Lemon Tarragon Sauce
33 Almond-Orange Rainbow Trout with Chipotle-Yogurt Sauce
53
Mashed Potatoes
34 Beef Stir-Fry with Broccoli and Shiitake Mushrooms
53
Moroccan Couscous with Saffron, Raisins and Toasted Almonds
35 Broiled Tilapia with Fresh Herbs, Mushrooms and Tomatoes
54
O’Brien Potatoes
36 Chicken Thighs with Roasted Apples and Garlic
54
Peach Crisp
36 Cornmeal-Crusted Scallops with Mint Chimichurri
54
Roasted Garlic Sauce
36 Creamy Dill Sauce
55
Roasted or Grilled Vegetables with Romesco Sauce
37 Dover Sole with Zucchini and Tomatoes En Papillote
55
Roasted Russet Fries
37 Ginger-Steamed Halibut
56
Rosemary Roasted Baby Red Potatoes
38 Grilled Flank Steak with Chimichurri Sauce
56
Skillet Green Bean Casserole
38 Grilled Sirloin Steaks with Caramelized Onions and
Smoked Paprika
56
Smashed Sweet Potatoes with Coconut Milk
57
Squash Medley
38 Honey-Soy Broiled Salmon with Spinach Salad
57
Sticky Brown Rice
39 Indian-Spiced Chicken Pitas
57
Wild Rice with Shiitakes and Toasted Almonds
27 Seven-Onion Soup
28 Shrimp Gazpacho
28 Split Pea Soup with Rosemary
29 Tortilla Soup with Chicken and Lime
29 Turkey Chili with White Beans
30 Vietnamese-Style Beef Noodle Soup
30 Wild Mushroom Soup
31 Winter Lentil Soup
32 Chef-Inspired Plates
34 Braised Chicken with Baby Vegetables and Peas
39 Mediterranean Tuna Salad Rolls
40 Orange Marmalade Pork Chops
40 Oven-Baked Shrimp and Orzo with Fresh Spinach
41 Poached Salmon and Vegetables with Creamy Dill Sauce
41 Poached Salmon with Green Goddess Yogurt
42 Pumpkin Ravioli with Feta Cheese Sauce
42 Quinoa-Stuffed Peppers
43 Rack of Lamb with Warm Apple and Lentil Salad
44 Roasted Turkey Breast with Cranberry-Orange Sauce
44 Seared Chicken and Moroccan Couscous with Apricot Sauce
58 Classics With a Heart Healthy Twist
58
California Grilled Chicken Cobb
59
Italian-Style Eggplant Parmesan
59
The Classic Burger (Turkey-Style)
60 Fresh Herb Tips
61 Planting An Herb Garden
45 Spicy Mahi-Mahi and Mango Tacos
62 Healthy Choice Quick Reference Guide
46 Spicy Tilapia with Pineapple-Pepper Relish
62
Daily Nutrition Guidelines
46 Stir-Fried Beef and Broccoli in Garlic Sauce
62
5 Healthy Cooking Tips
47 Stir-Fried Shrimp and Asparagus
63
Interpreting Food Claims
63
Portion Control
5
Booster
Breakfast
APPLE BREAKFAST MUESLI
What you need:
·· 1 cup old-fashioned rolled oats
·· 1 cup of water
·· 3 tablespoons fresh lemon juice
·· 2 fresh, tart apples, preferably Granny Smith
·· 1/4 cup almonds, sliced
·· 3 tablespoons maple syrup (can substitute mild honey
or agave syrup)
·· 4 1/2 tablespoons dried, unsweetened coconut, toasted
·· 1 cup Greek yogurt, 2% (optional)
How to make it:
In medium bowl, combine oats with 1 cup water. Let
stand while preparing remaining ingredients.
Put lemon juice in another bowl. Peel 2 apples; then cut
one apple into very thin slices. Turn slices in lemon juice
and lift out; set aside.
Peel and coarsely shred remaining apple. Mix together
shredded apples and lemon juice.
Stir shredded apples, nuts, syrup and coconut into oats.
Divide among 4 bowls. Serve with yogurt, if desired;
garnish with apple slices.
To make ahead: In first step combine oats with water;
chill at least 2 hours or as long as overnight. Drain.
Oats will be fuller-textured than when short-soaked.
BAKED HERB and CIABATTA STRATA
What you need:
·· 1 teaspoon extra virgin olive oil
·· 1 cup yellow onion, chopped
·· 3/4 cup unpeeled Yukon gold potatoes, diced
·· 1/2 cup chopped red bell peppers
·· 1/2 cup cherry tomatoes, cut in halves
·· 1/3 loaf, Ciabatta bread, cut into 1-inch cubes, toasted;
can substitute French baguette or sourdough loaf
·· 1/2 cup low-fat Swiss cheese
·· 3/4 cup egg substitute
·· 1 teaspoon herbs de Provence
·· 1/2 lemon, finely grated zest
·· 1/4 teaspoon black pepper
·· 1 1/2 cups milk, 1%
·· 2 tablespoons fresh parsley, chopped
How to make it:
Preheat oven to 350°F.
Heat oil in large nonstick skillet over medium heat.
Add onion, lemon zest, potato and bell pepper; sauté 4 minutes or until tender. Stir in tomatoes; sauté 2
more minutes. Combine onion mixture and bread.
Place half of bread mixture into 5 x 7 baking dish
coated with cooking spray. Sprinkle with half of the lowfat Swiss cheese. Top with remaining bread mixture and
remaining Swiss cheese.
Place egg substitute in medium bowl. Add herbs de
Provence and pepper. Add milk, stirring with whisk until
well blended. Pour egg mixture over bread mixture. Let
stand 30 minutes.
Bake at 350°F for 30 minutes or until set. Sprinkle with parsley.
Serves 6
190 calories; 5 g fat; 300 mg sodium; 11 g protein
Serves 4
270 calories; 8 g fat; 150 mg sodium; 10 g protein
7
Cinnamon Bran Raisin Muffin
What you need:
·· 3/4 cup All Bran® cereal
·· 2/3 cup water
·· 1/2 teaspoon baking powder
·· 1/8 teaspoon baking soda
·· 1/8 teaspoon salt
·· 3 1/4 tablespoons brown sugar
·· 1/4 teaspoon ground cinnamon
·· 7 teaspoons raisins
·· 1/2 cup milk, 1%
·· 1 tablespoon egg substitute
·· 1 tablespoon vegetable oil
·· Cooking spray
How to make it:
Preheat oven to 375°F.
Boil water and combine with bran cereal. Let soak for
15 minutes. In a separate bowl, combine remaining dry
ingredients (through raisins). Add milk, egg substitute,
vegetable oil, and softened bran to dry ingredients and
mix on low until blended.
Spray muffin tins with cooking spray or use cupcake
papers. Portion batter into 4 muffin tins. Bake in oven
for 20-22 minutes. Allow muffins to cool for at least 10
minutes on a rack before serving
Super Food
Serves 4
175 calories; 4 g fat; 170 mg sodium; 4 g protein
Cinnamon — Cinnamon is a powerful
antioxidant that helps give your immune
system a boost and reduces inflammation.
It helps lower blood sugar levels, helping to
manage Type 2 diabetes. In fact, 1 teaspoon
of cinnamon contains as many antioxidants as
1/2 cup of blueberries. Try adding cinnamon on
whole-wheat toast or layer it in biscuit dough
for a touch of sweetness.
CITRUS WAFFLES WITH
MARMALADE COMPOTE
What you need for the waffles:
·· 3/4 cup all-purpose flour, sifted
·· 3/4 cup whole wheat flour
·· 1/2 cup brown sugar
·· 1/4 cup wheat germ, toasted
·· 1 1/4 teaspoons baking powder
·· 1 teaspoon baking soda
·· 1/4 teaspoon ground nutmeg
·· 1 1/3 cups milk, 1%
·· 1/4 cup water
·· 1 tablespoon canola oil
·· 2 teaspoons orange zest
·· 1 egg, lightly beaten
What you need for the compote:
·· 1/4 cup orange marmalade, low sugar
·· 1 tablespoon orange juice
·· 1 teaspoon lemon juice
·· 1 teaspoon honey
·· 2 cups oranges, segmented
How to make it:
Lightly spoon flours into dry measuring cups and level
with a knife to ensure proper measurements.
To prepare waffles, combine both flours and the next 5
ingredients (through nutmeg) in large bowl, stirring with
a whisk.
Combine milk, 1/4 cup water, canola oil, orange zest and
egg in small bowl. Add milk mixture to flour mixture,
stirring just until moist.
Coat waffle iron with cooking spray; preheat. Spoon about 1/3
cup batter per 4-inch waffle onto hot waffle iron, spreading
batter to edges. Cook for 5 minutes or until steaming stops.
Repeat procedure with remaining batter. Sift powdered
sugar over tops of waffles. Serve with orange compote.
To prepare compote, place marmalade, orange juice,
lemon juice and honey in small saucepan over medium-low
heat; cook 2 minutes or until marmalade melts. Reduce
heat and gently stir in the orange sections; keep warm.
Serves 6
320 calories; 8 g fat; 270 mg sodium; 9 g protein
8
CRANBERRY-ORANGE POWER SMOOTHIE
What you need:
·· 2 cups cranberry cocktail juice drink
·· 2 large fresh bananas
·· 4 fresh oranges, peeled and segmented
·· 1 cup fresh strawberries, sliced
·· 1/4 cup raspberry sherbet
·· 1/4 cup whey protein
·· 20 ounces (4 cups) water and ice cubes
pie plate coated with cooking spray. Bake at 350°F for 35
minutes. Let stand 15 minutes before serving.
Serves 4
140 calories; 4.5 g fat; 275 mg sodium; 15 g protein
FRITTATA WITH SPINACH,
POTATOES, PEPPERS and FETA
How to make it:
Place about one fourth of each ingredient into bowl
of blender. Blend on high speed for one minute, until
smooth. Repeat this process until all ingredients are
used. Pour into glasses. Place a straw in each glass.
Serves 4
280 calories; 2 g fat; 60 mg sodium; 18 g protein
CRUSTLESS SMOKED SALMON
QUICHE WITH creamy Dill SAUCE
What you need:
·· 1 cup evaporated milk, nonfat with added vitamins A and D
·· 1/4 cup sour cream, nonfat
·· 1 teaspoon Dijon mustard
·· 1/2 cup egg substitute
·· 1/4 cup Swiss cheese, shredded
·· 1/2 cup fresh scallions, tops and bulbs, chopped
·· 2 ounces smoked red Alaskan salmon, chopped
·· 2 tablespoons fresh dill weed sprouts, chopped
·· 1/2 teaspoon black pepper
·· 3 sprays cooking spray to coat pan
·· Top with creamy dill sauce or serve on the side (see
Creamy Dill Sauce recipe on page 36).
How to make it:
Preheat oven to 350°F.
Combine first 4 ingredients (through egg substitute) in
large bowl, stirring with a whisk. Stir in cheese, scallions,
salmon, dill and pepper. Pour egg mixture into a 9-inch
What you need:
·· 1 cup fresh baby spinach, thoroughly rinsed (or
substitute flat-leaf spinach, chopped)
·· 1 teaspoon extra virgin olive oil
·· 1 cup fresh red onion, chopped
·· 1/2 cup fresh crimini or button mushrooms
·· 1 cup large russet potatoes, unpeeled, cut into 1/4inch cubes
·· 3/4 cup fresh red bell peppers, cut into 1/4-inch cubes
·· 3/4 cup egg substitute
·· 1/2 cup reduced-fat feta cheese crumbles
·· 1 teaspoon fresh oregano, chopped
·· 1/3 teaspoon black pepper
How to make it:
Heat a large cast-iron or other ovenproof (not nonstick)
skillet over low heat. Add spinach with rinse water still
clinging to the leaves. (If the spinach is completely dry,
add a tablespoon of water to the pan with the spinach).
Cover and cook until leaves have barely wilted, about 1
minute. Transfer to a colander and use tongs to squeeze
out as much liquid as possible. Wipe the skillet clean.
9
FRITTATA WITH SPINACH, POTATOES, PEPPERS and FETA
Add olive oil to the cleaned skillet and heat over
medium heat. Add the onion and cook, stirring
occasionally, until onion is beginning to soften, about
2 minutes. Add the mushrooms and cook, stirring
occasionally, until lightly browned, about 2 minutes.
Stir in the potato and bell pepper. Cover and cook,
stirring once or twice, until potatoes are tender but
still firm; another 5 to 7 minutes.
Meanwhile, in a medium bowl, whisk the egg
substitute until lightly beaten. Stir in reserved spinach,
feta, oregano and black pepper. When potato mixture is
cooked, evenly pour the egg mixture over it. Cook until
eggs are set around the edges, about 10 minutes.
Place the skillet under broiler for 1 to 2 minutes, until top
of frittata is puffed and lightly browned.
Serves 4
170 calories; 9 g fat; 280 mg sodium; 12 g protein
HOMEMADE TURKEY BREAKFAST SAUSAGE
What you need:
·· 1/2 tablespoon extra virgin olive oil
·· 1/2 cup chopped yellow onion
·· 1/2 cup medium apples, peeled and grated (Fuji or Braeburn)
·· 1 garlic clove, minced
·· 1 teaspoon fresh thyme leaves
·· 1 teaspoon fresh sage, chopped fine
·· 1/2 teaspoon black pepper
·· 8 ounces ground turkey breast
·· Cooking spray (just enough to coat the pan)
How to make it:
Heat olive oil in nonstick skillet over medium-high heat.
Add onion and apple; sauté 3 minutes. Add garlic; sauté
for 30 seconds. Remove onion mixture from pan. Let
cool completely.
Combine onion mixture, thyme, sage, pepper and
turkey, stirring well to combine. Divide mixture into 12 equal portions, shaping each into a 1/2-inch-thick patty. You may also stuff this turkey sausage mixture
into natural casings if you prefer a link turkey sausage.
10
Heat large nonstick skillet coated with cooking spray
over medium heat. Add half of the patties and cook 3
minutes on each side or until done. Keep warm. Repeat
procedure with remaining patties.
One serving equals 3 patties. Mixture freezes well.
Serves 4
200 calories; 13 g fat; 275 mg sodium; 7 g protein
INDIVIDUAL POTATO-
BACON FRITTATAS
What you need:
·· 1 cup fresh red potatoes, with skins, cut into 1/2-inch cubes
·· 1/4 cup fresh yellow onion, chopped
·· 1/4 cup fresh red bell pepper, chopped
·· 1 fresh garlic clove, minced
·· 1/4 cup low-fat Swiss cheese, shredded
·· 2 slices cooked turkey bacon, crumbled
·· 1 cup egg substitute
·· 1/2 teaspoon black pepper
How to make it:
Preheat oven to 375°F.
Place potatoes in small saucepan and cover with water.
Bring to boil and cook 25 minutes or until tender. Drain.
Allow to cool slightly.
Heat nonstick skillet over medium heat. Coat pan with
cooking spray. Add onion, bell pepper and garlic. Sauté
for 5 minutes or until tender. Remove from heat. Stir in
potato, cheese and turkey bacon.
Combine egg substitute and black pepper. Spoon
vegetable mixture evenly into 8 muffin cups (or 6-ounce
ramekins, coated with cooking spray). Pour egg mixture
evenly over vegetable mixture. Bake at 375°F for 18
minutes or until set. Remove from muffin cups and cool
slightly. One serving equals 2 frittatas.
Serves 4
140 calories; 3 g fat; 250 mg sodium; 14 g protein
ITALIAN BREAKFAST MINI PIZZAS
What you need:
·· 1 cup egg substitute
·· 1/2 cup marinara sauce, low sodium
·· 2 whole-wheat English muffins
·· 1/2 cup fresh mozzarella cheese
·· 1/2 teaspoon Italian herb seasoning
How to make it:
Preheat oven broil.
Coat nonstick skillet with cooking spray; heat on mediumhigh. Add egg substitute and cook, stirring often, until
softly set, 1 to 2 minutes. Spread 1 tablespoon marinara
sauce on English muffin halves. Top with a portion of the
scrambled egg and 1 tablespoon cheese. Then sprinkle
with a little Italian herb seasoning. Broil until the cheese is
melted, 1 to 3 minutes.
Serves 4
260 calories; 10 g fat; 290 mg sodium; 15 g protein
Peach Power Breakfast
PARFAIT WITH YOGURT
What you need:
·· 3 cups plain Greek yogurt, low-fat
·· 3 cups canned peaches (fresh if in season)
·· 1/4 cup wheat germ
··
··
··
··
··
··
··
··
1/4 teaspoon baking soda
1/2 tablespoon ground cinnamon
1/4 cup egg substitute
1/4 cup brown sugar
1 tablespoon canola oil
1 tablespoon orange juice
1/2 teaspoon vanilla extract
1/2 cup crushed pineapple, with juice
How to make it:
Preheat oven to 400°F. Coat 4 muffin cups with
cooking spray.
To prepare topping: Sprinkle 1/2 teaspoon brown sugar
into each muffin cup. Sprinkle nuts over the sugar.
Stack pineapple slices and cut into wedges. Place 2
wedges in each muffin cup.
To prepare muffins: Whisk whole-wheat flour, allpurpose flour, baking powder, baking soda and
cinnamon in large bowl.
Whisk together egg substitute and brown sugar in
medium bowl until smooth. Add oil, juice and vanilla. Stir in crushed pineapple. Blend well.
Make a well in the dry ingredients; add wet ingredients
and stir the batter into prepared muffin cups. (They will
be quite full.)
How to make it:
For one serving, place about 3/4 cup yogurt in serving
dish. Top with 3/4 cup peaches and sprinkle with 1
tablespoon wheat germ.
Bake muffins until tops are golden brown and firm to
the touch, 15 to 25 minutes. Immediately loosen edges
and turn muffins out onto baking sheet. Restore any
stray pineapple pieces and nuts. Allow to cool for at
least 10 minutes. Serve upside-down, either warm or at room temperature.
Serves 4
250 calories; 2.5 g fat; 150 mg sodium; 13 g protein
Serves 4
350 calories; 8 g fat; 300 mg sodium; 7 g protein
PINEAPPLE UPSIDE-DOWN MUFFINS
What you need:
·· 1 tablespoon brown sugar
·· 1 tablespoon chopped walnuts or pecans
·· 4 pineapple slices, with juice
·· 2/3 cup whole-wheat flour
·· 2/3 cup all-purpose white, unbleached flour, sifted
·· 1 teaspoon double-acting baking powder
11
POACHED EGGS ON SPINACH WITH TURKEY BACON
Stir bacon into spinach; add orange juice and sherry
vinegar. Divide spinach among 4 plates. Place an egg
on top of each and grind black pepper over each plate.
Serves 4
160 calories; 8 g fat; 300 mg sodium; 12 g protein
SMOKED SWISS AND SCALLION MINI QUICHE
What you need for the crust:
·· 2 tablespoons butter, unsalted
·· 1 tablespoon milk, 1%
·· 1 1/2 tablespoons egg substitute
·· 2/3 cup all-purpose flour
What you need:
·· 2 teaspoons white distilled vinegar
·· 4 eggs
·· 4 slices turkey bacon, cut into 1/2-inch pieces
·· 2 pounds fresh baby spinach
·· 1/2 teaspoon black pepper
·· 1/2 teaspoon red wine vinegar (for spinach)
·· 1 teaspoon orange juice
How to make it:
Line a large plate with paper towels. Fill large shallow
pot with 2 inches of water and white vinegar. Bring to
boil, then reduce heat so the water is barely simmering.
Crack one egg at a time into a teacup or ramekin
without breaking the yolk, and gently slide the egg into
the water. Poach until the whites are set and yolks are
soft to the touch, 2 1/2 to 3 minutes. Use a slotted spoon
to transfer eggs to paper towel-lined plate. Keep warm.
In large skillet, cook bacon over medium heat, stirring
frequently until lightly browned, about 8 minutes. Use
slotted spoon to transfer bacon to a bowl; keep warm.
Do not wash the skillet.
Place the spinach, with rinse water still clinging to the
leaves, in skillet. Heat until barely wilted, 1 to 2 minutes
per batch. Wilt in two or more batches, if necessary. Drain
spinach to remove excess liquid. Season with pepper.
12
What you need for the filling:
·· 1/2 tablespoon extra virgin olive oil
·· 1/4 cup scallions, chopped
·· 1/2 cup baby spinach
·· 1/2 cup milk, 1%
·· 1/2 cup smoked Swiss cheese, shredded
·· 1/8 teaspoon ground nutmeg
·· 1/2 cup egg substitute
How to make it:
Preheat oven to 350°F.
To prepare crust, place butter in large bowl; beat with
mixer on medium speed until light and fluffy. Combine
milk and egg substitute in small bowl; stir well with
whisk. Add milk mixture to butter, 1 tablespoon at a
time, beating well after each addition. Add flour and
beat just until combined. Press mixture into 4-inch
circle on plastic wrap; cover. Chill for 1 hour.
Unwrap and place chilled dough on lightly floured
surface. Portion dough into 4 equal pieces and roll
dough pieces into circles. Fit dough into 4 muffin tins
that were brushed with a touch of olive oil. Bake at
350°F for 25 minutes or until lightly browned. Cool.
To prepare filling, heat oil in large skillet over mediumhigh heat. Add scallions; sauté 5 minutes or until tender.
Add spinach; sauté 2 minutes.
Combine 1/2 cup milk and remaining ingredients in a
bowl; stir well with a whisk. Stir in spinach mixture. Pour
filling into crust. Bake at 350°F for 35 minutes. If a firmer
texture is preferred, bake an additional 5 minutes.
Serves 4
200 calories; 13 g fat; 300 mg sodium; 7 g protein
SOUTHWESTERN OMELET WRAP
What you need:
·· 2 cups egg substitute
·· 1/2 teaspoon black pepper
·· 1/4 teaspoon cayenne pepper
·· 1/2 lime, finely grated zest
·· 1/4 cup fresh scallions, tops and bulbs, chopped
·· 1/4 cup fresh cilantro
·· 1/2 cup mild black bean dip (like Guiltless Gourmet® brand)
·· 4 whole-wheat tortillas, 9-inch size
·· 1/2 cup low-fat jack cheese, finely shredded
·· 1/2 cup fresh or low-sodium salsa
How to make it:
Set oven rack 6 inches from heat source; preheat broiler.
In a large bowl, briskly stir eggs, lime zest, cayenne and
black pepper with fork. Stir in scallions and cilantro.
If black bean dip is cold, warm in microwave on high
for 10 to 20 seconds. Place each tortilla between paper
towels and warm in microwave on high for about 10
seconds. Spread 2 tablespoons bean dip over each
tortilla, leaving a 1-inch border all around.
SPICED PUMPKIN PANCAKES
What you need:
·· 1 cup milk, 2%
·· 1/2 cup canned pumpkin
·· 1/4 cup egg substitute
·· 1/2 tablespoon canola oil
·· 1/2 tablespoon white vinegar
·· 1 1/2 cups all-purpose flour
·· 2 tablespoons brown sugar
·· 1 1/2 teaspoons baking powder
·· 3/4 teaspoon allspice
·· 3/4 teaspoon ground cinnamon
·· 1/2 teaspoon ground ginger
How to make it:
In bowl, mix together milk, pumpkin, egg, oil and
vinegar. In separate bowl, combine flour, brown sugar,
baking powder, allspice, cinnamon and ginger. Stir into
pumpkin mixture just enough to combine.
Heat lightly oiled griddle or frying pan over medium heat.
Pour or scoop batter onto griddle, using approximately 1/4
cup for each pancake. Brown on both sides and serve hot.
Serves 4
250 calories; 7 g fat; 295 mg sodium; 8 g protein
Brush oil over 10-inch nonstick skillet; heat over medium
setting. Add about 1/4 cup of the egg mixture for each
serving and cook, lifting the edges with a heat-resistant
rubber spatula so uncooked egg will flow underneath
until the bottom is light golden, 20 to 30 seconds.
Place skillet under broiler and broil just until the top is
set, 20 to 30 seconds. Immediately slide omelet onto
the wrap. Sprinkle with 2 tablespoons cheese. Fold
the edges over the omelet on two sides; roll the wrap
up and around the omelet. Serve immediately with 1
tablespoon salsa, if desired. Repeat for 4 servings.
Serves 4
260 calories; 8 g fat; 300 mg sodium; 16 g protein
13
STEEL-CUT OATS WITH APPLES AND PECANS
SUMMER BERRY PARFAIT WITH
YOGURT AND GRANOLA
What you need:
·· 3 1/2 cups Greek yogurt
·· 4 teaspoons honey
·· 1 1/2 cups sliced strawberries
·· 1 1/2 cups blueberries
·· 2 tablespoons wheat germ
·· 1 banana
·· 3/4 cup granola (like Kellogg’s® brand)
How to make it:
In large bowl, mix yogurt and honey. Set aside.
What you need:
·· 1 cup almond milk, unsweetened
·· 1 cup water
·· 1 cup steel-cut oats
·· 2 peeled apples, cored and chopped into 1/2-inch pieces
·· 1/2 teaspoon ground cinnamon
·· 2 tablespoons maple syrup, divided
·· 1/2 cup chopped pecans, toasted
How to make it:
In medium saucepan, combine almond milk, water and
oats. Bring to boil over high heat. Reduce heat to low.
Cover and simmer until most of liquid is absorbed,
about 10 to 12 minutes. Turn off heat and let stand,
covered, for 5 minutes.
While oatmeal is cooking, combine apples, cinnamon
and 1 teaspoon of maple syrup in small saucepan.
Cook over medium heat until apples are softened and
liquid has reduced to a syrupy consistency, about 3 to 5
minutes. Stir in pecans and cover to keep warm.
Stir apples and nuts into the cooked and rested oatmeal.
Divide among 4 bowls. Evenly drizzle remaining maple
syrup over each bowl and serve.
Serves 4
210 calories; 8 g fat; 45 mg sodium; 4 g protein
14
In 4 parfait glasses, evenly layer strawberries,
blueberries, yogurt-honey mixture, wheat germ, a few
banana slices and granola. Continue to build the parfait,
repeating layers until all ingredients are used completely.
Serves 4
270 calories; 1.5 g fat; 100 mg sodium; 19 g protein
TURKEY SAUSAGE WITH POACHED
EGGS AND SWEET POTATO HASH
and cook until onion and apple are browned, about 4
minutes. Stir in cinnamon and cook for 30 seconds.
Stir in sweet potatoes and spread the mixture in an
even layer; press down lightly with a spatula to brown
the bottoms. Cook for about 5 minutes. Drizzle with
remaining oil, maple syrup and remaining pepper. Flip
the potatoes and cook until lightly browned, about 5
more minutes.
While the hash is cooking, place an oven rack 4 inches
from the broiler and preheat the broiler to low. Place
sausages on a rimmed baking sheet and broil, turning
occasionally, until evenly browned, about 8 minutes.
Keep sausages warm if they are done before the hash.
Serves 4
280 calories; 12 g fat; 295 mg sodium; 13 g protein
What you need:
·· 2 teaspoons vinegar
·· 4 eggs
·· 1 pound sweet potatoes, peeled and cut into 1/2inch cubes
·· 2 1/2 teaspoons extra virgin olive oil
·· 2/3 cup red onion, thinly sliced
·· 3/4 teaspoon black pepper
·· 1 green apple, cut into 1/2-inch cubes
·· 1/3 teaspoon ground cinnamon
·· 3/4 teaspoon maple syrup
·· 4 ounces turkey sausage (see recipe for Homemade
Turkey Breakfast Sausage on page 10)
How to make it:
Line a large plate with paper towels. Fill a large shallow
pot with the vinegar and water to about 2 inches. Bring
to boil, then reduce heat to barely a simmer. Crack one
egg at a time into a teacup or ramekin without breaking
the yolk, and gently slide the egg into the water. Poach
until whites are set and yolks are soft to the touch, about
2 1/2 to 3 minutes. Use a slotted spoon to transfer eggs
to paper-towel-lined plate. Keep warm.
Place sweet potatoes in microwave-safe bowl. Cover the
bowl and microwave on high power until almost tender,
about 4 minutes. Drain and set aside.
In large skillet, heat about 2 teaspoons of the olive oil
over medium heat. Add the onion and 1/2 of the pepper.
Cook until softened, about 4 minutes. Add the apple
WAFFLES WITH TWO-BERRY SYRUP
What you need for the waffles:
·· 2 tablespoons flaxseed meal (or whole flaxseed)
·· 3/4 cup all-purpose flour
·· 1/2 cup whole-wheat flour
·· 1/4 cup wheat germ
·· 1 tablespoon granulated sugar
·· 1/2 tablespoon baking powder
·· 1 1/2 cups milk, nonfat
·· 1/2 cup egg substitute
·· 1 tablespoon canola oil
·· 1 teaspoon vanilla extract
·· Cooking spray (just enough to coat pan)
What you need for the syrup:
·· 1 1/2 cups frozen blueberries
·· 1 1/2 cups frozen raspberries
·· 1/2 cup maple syrup
·· 1/4 teaspoon ground cinnamon
How to make it:
If using whole flaxseed, place flaxseed in clean coffee
grinder or blender; process until ground to measure 2
tablespoons flaxseed meal. Set aside.
To prepare waffles, lightly spoon flours into dry
measuring cups; level with knife. Combine flaxseed
meal, flours, wheat germ, sugar and baking powder in
large bowl. Make a well in center of mixture. Combine
15
WAFFLES WITH TWO-BERRY SYRUP
milk, egg substitute, oil and vanilla. Add to flour mixture,
stirring just until moist.
Use fork to mash and mix the cheese and yogurt together
until well combined.
Coat waffle iron with cooking spray. Preheat waffle iron.
Spoon about 1/4 cup of batter per 4-inch waffle onto
hot waffle iron, spreading batter to edges. Cook 5 to 6
minutes or until steaming stops. Repeat procedure with
remaining batter.
Toast bread and let it cool slightly. Spread goat cheese
and yogurt mixture on toast. Place raspberries in a single
layer on top and mash with a fork. Drizzle with honey.
Serves 4
180 calories; 5 g fat; 230 mg sodium; 9 g protein
To prepare syrup, combine berries, maple syrup and
ground cinnamon in saucepan. Cook over medium
heat until thoroughly heated. Serve warm over waffles.
Serving size: 2 waffles and 1 tablespoon maple syrup.
Serves 4
320 calories; 5 g fat; 295 mg sodium; 11 g protein
WHOLE-WHEAT BLUEBERRY PANCAKES
WHOLE GRAIN TOAST WITH SOFT
CHEESE SPREAD and RASPBERRIES
What you need:
·· 2 ounces goat cheese
·· 2 tablespoons Greek yogurt
·· 1/2 teaspoon black pepper
·· 4 whole-grain bread slices
·· 2 cups raspberries
·· 2 teaspoons clover honey
How to make it:
In small bowl, place goat cheese, yogurt and pepper.
16
What you need:
·· 1 1/2 cups whole-wheat flour
·· 2 teaspoons baking powder
·· 1/4 cup egg substitute
·· 1 cup milk, 2%
·· 2 tablespoons sweetener (like Splenda® brand)
·· 1/2 cup blueberries
How to make it:
Sift together flour and baking powder. Set aside. In a
bowl, beat together egg substitute, milk and sweetener.
Stir in flour until just moistened. Add blueberries and stir
to incorporate.
Preheat heavy-bottomed skillet over medium heat. Spray
with cooking spray. Pour approximately 1/4 cup of batter
onto pan for each pancake. Cook until bubbly, about 90
seconds. Flip to reverse side and continue cooking until
golden brown.
Serves 4
170 calories; 2.5 g fat; 300 mg sodium; 8 g protein
Super Food
Blueberries — Fresh blueberries contain the highest antioxidants of all fresh fruit
and aid in fighting disease and aging in the
body. They may also help reduce belly fat
and promote urinary tract health. Here’s
a tip: turn this power fruit into a into a
blueberry blizzard. Simply freeze a pint of
blueberries, then coat them in Greek yogurt.
Serve and enjoy.
WHOLE-WHEAT BUTTERMILK
PANCAKES WITH MAPLE SYRUP
What you need:
·· 3/4 cup all-purpose flour
·· 3/4 cup whole-wheat flour
·· 3 tablespoons sugar
·· 1/2 tablespoon baking powder
·· 1/2 teaspoon baking soda
·· 1 1/2 cups cultured buttermilk, 1%
·· 1 tablespoon canola oil
·· 1/2 cup egg substitute
·· Cooking spray (just enough to coat the pan)
·· 1/2 cup maple syrup
How to make it:
Lightly spoon flours into dry measuring cups; level with a knife.
Combine flours, sugar, baking powder and baking soda
in large bowl, stirring with whisk.
Combine buttermilk, oil, egg substitute, stirring with
whisk. Add to flour mixture, stirring just until moist.
Heat nonstick griddle or nonstick skillet, coated with
cooking spray, over medium heat. Spoon about 1/4 cup
of batter per pancake onto griddle. Turn pancakes over
when tops are covered with bubbles and edges look
done. Serve with syrup and butter.
One serving equals 2 pancakes and 2 tablespoons syrup.
Serves 4
350 calories; 6 g fat; 300 mg sodium; 7 g protein
17
energy
Salads
BABY SPINACH WITH AVOCADO, POMEGRANATE AND SUNFLOWER SEEDS
Pit and peel the avocado and slice it thinly. Arrange
avocado slices on top of the salad. Sprinkle the
reserved pomegranate seeds on top. Drizzle with
reserved dressing.
Serves 4
120 calories; 7 g fat; 120 mg sodium; 2 g protein
CHICKEN SALAD WITH green
GRAPES AND PECANS
What you need:
·· 1/2 teaspoon orange zest
·· 2 tablespoons orange juice
·· 1/2 teaspoon lime zest
·· 1 tablespoon fresh lime juice
·· 1 tablespoon chopped shallots
·· 2 teaspoons extra virgin olive oil
·· 1/8 teaspoon chili powder
·· 1/8 teaspoon black pepper
·· 1/2 fresh pomegranate, 4 inches
·· 4 cups fresh baby spinach
·· 1 tablespoon unsalted sunflower seeds, toasted
·· 1 avocado
How to make it:
To make the dressing: In blender or mixing bowl,
combine orange zest and juice, lime zest and juice,
shallot, olive oil, chili powder and pepper. Blend or
whisk until smooth. Set aside.
Fill a large bowl with cold water. Cut pomegranate in
half (through the stem). Immerse one pomegranate half
in bowl of water and remove the seeds with your hands.
Drain the seeds well, discarding the membrane.
In large bowl, combine spinach, half of the pomegranate
seeds, sunflower seeds, and about half of the dressing.
Toss gently to coat. Transfer the salad to a platter or
individual plates.
What you need:
·· 12 ounces skinless chicken breasts, poached
·· 1/2 cup green grapes, halved
·· 1/4 cup chopped pecans, toasted
·· 1/4 cup Greek yogurt
·· 3 tablespoons celery, diced
·· 1/2 teaspoon clover honey
·· 1/2 teaspoon vinegar
·· 1/4 teaspoon black pepper
How to make it:
Use your fingers to shred the chicken into a large bowl.
Add grapes and pecans. Toss gently to mix the ingredients.
In a small bowl, stir together yogurt, celery, honey,
vinegar and pepper. Pour the dressing over the chicken
and toss to coat.
Store the salad in a tightly sealed container in
refrigerator for up to 3 days. Let stand at room
temperature for about 15 minutes before serving.
Serves 4
160 calories; 6 g fat; 180 mg sodium; 18 g protein
19
Super Food
Black pepper — Black pepper contains
antibacterial effects and aids in digestion.
Loaded with antioxidants, this spice also
helps stimulate the breakdown of fat cells.
Try it ground fresh over salads or add 1/4
teaspoon in scrambled eggs for a spicy kick.
CHINESE CHICKEN SALAD WITH
GINGER-SOY VINAIGRETTE
What you need:
·· 1 pound boneless, skinless chicken breasts, with
excess fat trimmed away
·· 3/4 teaspoon black pepper
·· 1/2 cup water
·· 1 tablespoon peanut oil
·· 1/4 cup rice vinegar
·· 1 tablespoon low-sodium soy sauce
·· 2 teaspoons fresh ginger root, grated
·· 1 carrot, peeled and shredded
·· 3 cups cabbage, sliced crosswise, thinly
·· 1/2 cup red bell peppers
·· 1/2 cup bean sprouts
·· 3 or 4 scallions, thinly sliced
·· 2 teaspoons cilantro leaves, minced
·· 1/2 cup chow mein noodles
How to make it:
Pat chicken dry with paper towels. Season with pepper.
Heat half of the oil in a large nonstick skillet over
medium-high heat until just smoking. Add the chicken
and cook until browned on the first side, about 5
minutes. Flip chicken to other side and add 1/2 cup
water. Reduce heat to medium-low. Cover and continue
to cook until the thickest part of the breast is no longer
pink and registers about 165°F on an instant-read
thermometer, about 5 minutes.
Transfer chicken to a plate and cover with plastic wrap.
Poke a few vent holes in the plastic wrap and refrigerate
the chicken while preparing other ingredients. When
chicken is cold, shred it into bite-sized pieces.
20
To make the vinaigrette: Combine vinegar, remaining oil,
low-sodium soy sauce, and ginger in a jar. Secure with a
tight-fitting lid and shake well. Set aside.
Toss the shredded chicken, carrot, cabbage, red pepper,
bean sprouts, scallions and cilantro in a large serving
bowl. Shake the dressing again to recombine ingredients
and pour over the chicken salad and toss to coat.
Sprinkle with chow mein noodles.
Serves 4
250 calories; 9 g fat; 300 mg sodium; 28 g protein
CHOPPED GREEK SALAD WITH CHICKEN
What you need:
·· 6 tablespoons red wine vinegar
·· 1 tablespoon honey
·· 1 tablespoon extra virgin olive oil
·· 1 teaspoon fresh oregano, chopped
·· 1 teaspoon garlic powder
·· 1/2 teaspoon black pepper
·· 4 cups romaine lettuce
·· 1 pound skinless chicken breast,
roasted and chopped
·· 2 fresh Italian plum tomatoes, chopped
·· 1 cucumber, peeled, seeded and chopped
·· 1/2 cup red onion, finely chopped
·· 1/2 cup black olives, sliced
·· 1/4 cup low-sodium feta cheese
How to make it:
In large bowl, whisk together vinegar, honey, oil,
oregano, garlic powder and pepper. Add lettuce,
chicken, tomatoes, cucumber, onion, olives and feta;
toss to coat.
Serves 4
280 calories; 11 g fat; 300 mg sodium; 32 g protein
GRILLED CHICKEN, MANGO AND
JICAMA SALAD WITH TEQUILA
LIME VINAIGRETTE
To prepare vinaigrette, combine cilantro and next 7
ingredients (through cayenne pepper) in small bowl; stir
with a whisk. Chill until ready to use.
Preheat oven to 350°F.
To prepare tortilla strips, place strips of corn tortillas in
a large bowl. Coat with cooking spray; toss. Combine
cumin, paprika and chili powder. Sprinkle over strips;
toss well. Spread strips in a single layer on baking sheet.
Bake at 350°F for 8 minutes or until almost crisp. Remove
from oven; cool. Tortilla strips will crisp as they cool.
Prepare grill.
What you need:
·· 3 tablespoons orange juice
·· 3 tablespoons low-sodium soy sauce
·· 1 garlic clove, minced
·· 1/2 teaspoon chili powder
·· 1 pound skinless chicken breast
·· 3 tablespoons fresh cilantro leaves
·· 3 tablespoons orange juice
·· 3 tablespoons lime juice
·· 1 1/2 tablespoons 80 proof tequila
·· 1 1/2 tablespoons extra virgin olive oil
·· 1 teaspoon clover honey
·· 1/2 teaspoon black pepper
·· 1/8 teaspoon ground cayenne pepper
·· 3 corn tortillas
·· 1/2 teaspoon ground cumin
·· 1/2 teaspoon paprika
·· 1/8 teaspoon chili powder
·· 1/2 cup jicama, sliced into 3 x 1/4-inch strips
·· 1/2 cup mango, sliced
·· 4 cups red leaf lettuce
How to make it:
To prepare chicken, combine first 5 ingredients in large
zip-top plastic bag. Seal and marinate in refrigerator for
2 hours, turning bag occasionally.
Remove chicken from bag, discarding marinade. Place
chicken on grill rack, coated with cooking spray. Grill
5 minutes on each side or until done. Cut chicken into
1/2-inch slices. Combine jicama, mango and lettuce in
a large bowl. Pour vinaigrette over jicama mixture, and
toss to coat. Place 1 1/3 cups jicama mixture on each
plate and top each serving with 1 sliced chicken breast
half. Top evenly with tortilla strips.
Serves 4
280 calories; 8 g fat; 295 mg sodium; 26 g protein
MEDITERRANEAN SALAD WITH
SPICY VINAIGRETTE
What you need:
·· 2 slices of whole-wheat bread, shredded
·· 1 tablespoon extra virgin olive oil
·· 1 garlic clove
·· 4 cups fresh baby mixed greens
·· 1/2 cup sweet dried cranberries (Craisins®)
·· 1 ounce smoked low-fat cheddar cheese, cut into
small cubes
·· Spicy Mediterranean Vinaigrette Dressing (see recipe
on page 23)
How to make the croutons:
Preheat oven to 375°F.
Toss bread and oil in medium bowl until well combined.
Spread in single layer on large baking sheet. Bake,
stirring once, until golden and crisp, 12 to 15 minutes.
21
MEDITERRANEAN SALAD WITH SPICY VINAIGRETTE
How to prepare the salad:
Season a wooden salad bowl by rubbing it with a garlic
clove. Chop garlic and add to bowl, along with mixed baby
greens. Pour 1 tablespoon Spicy Mediterranean Vinaigrette
over mixed baby greens (see recipe below). Sprinkle salad
with cranberries, cheese and croutons. Toss.
Serves 4
160 calories; 9 g fat; 250 mg sodium; 4 g protein
ROASTED BEET SALAD
slightly. Trim beet roots and stems; rub off skins. Cut into
1/2-inch wedges.
Bring juice and sugar to boil in a small pan; cook 10
minutes or until reduced by half. Pour into medium bowl;
cool. Add shallots, vinegar and pepper while stirring with
a whisk. Gradually stream in the oil, stirring constantly
with whisk.
Combine lettuce, watercress and radicchio. Sprinkle
lettuce mixture with half the dressing to combine.
Arrange about 1 cup of lettuce mixture on each plate.
Divide beets evenly and place a serving of beets on top
of each salad. Drizzle 1 tablespoon of dressing over each
salad, topping each with 1 tablespoon of goat cheese.
Serves 4
110 calories; 6 g fat; 300 mg sodium; 4 g protein
SALMON SALAD WITH RED
POTATOES AND GREEN BEANS
What you need:
·· 4 beets, a mixture of red and golden
·· 1/2 cup orange juice
·· 1/2 teaspoon sugar
·· 1 1/2 teaspoons shallots
·· 1 tablespoon white wine vinegar
·· 1/2 teaspoon black pepper
·· 1 tablespoon extra virgin olive oil
·· 2 cups shredded or chopped lettuce, torn as for salad
·· 1 cup chopped watercress greens
·· 1 cup fresh radicchio or purple cabbage, shredded
·· 1 ounce (about 1/4 cup) goat cheese, crumbled
How to make it:
Preheat oven to 400°F.
Leave root and 1-inch stem on beets; scrub with a brush.
Place beets on foil-lined jelly roll pan, coated with
cooking spray. Bake for 1 hour or until tender. Cool beets
22
What you need:
·· 1 cup fresh green beans, cut into 2-inch lengths
·· 1 fresh lemon, halved and squeezed, plus 1/4 cup
lemon juice
·· 1 dried bay leaf, crumbled
·· 1 teaspoon whole black peppercorns
·· 1/2 teaspoon black pepper, divided
·· 1 pound salmon fillet, cut into 4-ounce fillets, pin
bones removed and skin on
·· 1/4 cup stone-ground mustard
·· 2 tablespoons chopped shallots
·· 1 tablespoon extra virgin olive oil
·· 3 tablespoons fresh dill weed, minced
·· 2 tablespoons orange juice
·· 1 pound red potatoes, unpeeled, halved and sliced to
1/4-inch pieces
·· 16 whole butter lettuce leaves, washed and dried
How to make it:
Bring 2 quarts water to boil in large Dutch oven. Nearby,
have ready a medium bowl filled with ice water. Add
green beans to boiling water and cook until tender,
about 5 minutes. Using slotted spoon, transfer green
beans to ice water to stop the cooking and chill, about
3 minutes. Do not drain the boiling water from Dutch
oven. Drain green beans from the ice water. Set aside.
To the remaining water in the Dutch oven, add
squeezed juice of lemon, spent lemon half, bay leaf and
peppercorns. Boil the water for 2 minutes over high
heat. Pat salmon dry with paper towels and season with
half of pepper. Reduce heat to a light simmer and slip
the salmon fillets into the water. Cover and cook until
fish is still slightly pink in the middle, 4 to 6 minutes.
Using slotted spoon, gently transfer salmon fillets to a
large plate; let cool to room temperature. Refrigerate
until needed, removing the skin before serving.
Sprinkle with 1/3 of the dressing; set aside to cool.
To serve, arrange lettuce leaves on plates. Top each with
a portion of potatoes and a portion of green beans.
Place a salmon fillet on top of each plate of vegetables
and drizzle with the remaining dressing.
Serves 4
360 calories; 17 g fat; 295 mg sodium; 27 g protein
SPICY MEDITERRANEAN
VINAIGRETTE DRESSING
What you need:
·· 1 lemon, juiced
·· 1 orange, juiced
·· 1 tablespoon honey
·· 1 tablespoon Dijon mustard
·· 1/2 teaspoon chili flakes
·· 1 tablespoon fresh basil, chopped
·· 3 tablespoons extra virgin olive oil
How to make it:
In a small mixing bowl, combine lemon juice, orange
juice, honey, mustard, chili flakes and basil. Whisk
together until completely combined. Then drizzle in
olive oil while whisking.
Serves 6
85 calories; 8 g fat; 24 mg sodium; 0 g protein
For the dressing, combine in a jar the mustard, 1/4 cup
lemon juice, shallot, oil, dill and orange juice. Secure with
a tight-fitting lid and season with remaining pepper to
taste. Toss 1/3 of the dressing with green beans; set aside.
Place potatoes in 6 cups cold water; bring to a boil
over high heat, then reduce heat to a simmer and cook,
uncovered, until the potatoes are tender but still firm,
about 5 minutes. Drain the potatoes; arrange them
close together in single layer on rimmed baking sheet.
23
quick
low-cal
soups
GOLDEN SUMMER SQUASH AND CORN SOUP
What you need:
·· 1 tablespoon extra virgin olive oil
·· 1/4 cup fresh shallots, chopped
·· 2 cups summer squash, diced
·· 1 tablespoon fresh oregano, chopped, divided
·· 2 cups low-sodium chicken broth
·· 1 cup fresh, sweet corn
·· 1/2 lemon, juice and zest
·· 1/4 cup reduced-fat feta cheese
How to make it:
Heat oil in large saucepan over medium heat. Add
shallots and cook, stirring for 1 minute. Add squash and
about 1/2 of the oregano. Cook, stirring occasionally,
until squash starts to soften, about 3 to 5 minutes. Add
broth and bring to boil. Reduce heat to simmer and
cook until squash is soft and mostly translucent, about 5
minutes more.
··
··
··
··
1 teaspoon Tabasco® sauce
1/2 teaspoon black pepper
2 tablespoons extra virgin olive oil
1/4 cup balsamic vinegar
How to make it:
In a bowl, combine tomatoes, seeds and juices, along
with onion, cucumber and peppers. Add cilantro,
red wine vinegar, lemon juice and Tabasco sauce.
Add pepper. Using your hands or two forks, squish
vegetables into a juicy soup, leaving a few large
pieces. Add oil in small increments, tasting as you go.
Refrigerate for at least 1 hour before serving. Ladle
soup into bowls and drizzle with balsamic vinegar.
Serves 4
130 calories; 7 g fat; 260 mg sodium; 2 g protein
Transfer soup to blender and puree until smooth. Use
caution when pureeing hot liquids. Return soup to pan
and stir in corn. Bring to simmer over medium heat and
cook, stirring occasionally, until corn is tender, 3 to 5
minutes. Remove from heat; stir in lemon juice and zest.
Serve, garnished with feta and remaining herbs.
Serves 4
110 calories; 5 g fat; 300 mg sodium; 6 g protein
HEIRLOOM TOMATO GAZPACHO
What you need:
·· 3 large fresh tomatoes (heirloom, if possible) seeded
and diced into 1/4 cubes, reserving leftover juices
·· 1/2 red onion, chopped
·· 3/4 cup fresh cucumber, peeled and cut into 1/4-inch cubes
·· 1 red bell pepper, cored, seeded and cut into 1/4-inch cubes
·· 1 yellow bell pepper, cored, seeded and cut into 1/4-inch cubes
·· 2 tablespoons fresh cilantro, roughly chopped
·· 1 tablespoon red wine vinegar
·· 1/2 fresh lemon, juiced
MANHATTAN CLAM CHOWDER
What you need:
·· 2 teaspoons extra virgin olive oil
·· 1/2 cup chopped yellow onion
·· 3/4 teaspoon garlic cloves, minced or pressed
·· 12 ounces large russet potatoes, peeled and medium diced
·· 1 1/2 cups water
25
MANHATTAN CLAM CHOWDER
··
··
··
··
··
3/4 teaspoon dried oregano
1/2 teaspoon black pepper
3 cups fresh tomatoes, diced
2 cups fresh clams, rinsed
2 teaspoons fresh parsley, chopped
How to make it:
Heat oil in large saucepan over medium-high heat. Add onion
and garlic; sauté 2 minutes. Add potato and next 4 ingredients;
bring to boil. Cover and cook 15 minutes or until potatoes
are tender. Stir in clams; cook 3 minutes, until clam shells
have opened. Ladle into soup bowls; sprinkle with parsley.
Serves 4
120 calories; 2.5 g fat; 285 mg sodium; 3 g protein
MOM'S HEARTY CHICKEN AND RICE SOUP
What you need:
·· 4 cups water
·· 12 ounces boneless, skinless chicken breasts
·· 2 fresh carrots, peeled and halved
·· 2 fresh celery stalks, quartered
·· 3/4 cup chopped yellow onion
·· 2 garlic cloves
·· 1 teaspoon crumbled bay leaf
·· 1/2 cup long-grain rice
·· 2 tablespoons chopped fresh parsley
How to make it:
Combine first 7 ingredients (through bay leaf) in large
pot. Bring to boil. Reduce heat. Cover and simmer until
chicken is cooked through, about 35 minutes. Using
slotted spoon, transfer chicken and carrots to platter; cool
slightly. Cut meat into bite-sized pieces; set aside. Thinly
slice carrots and reserve. Strain broth; discard solids. Pour
all broth into heavy medium saucepan. Bring to boil. Add
rice and bring to boil again. Reduce heat to low; cover
and cook until rice is tender, about 20 minutes.
Return chicken pieces and sliced carrots to same large
pot and bring to simmer. Ladle soup into bowls. Sprinkle
with parsley.
Serves 4
200 calories; 2.5 g fat; 300 mg sodium; 20 g protein
26
QUICK FALL MINESTRONE
What you need:
·· 2 teaspoons canola oil
·· 1/2 cup chopped yellow onion
·· 1 fresh garlic clove
·· 1 lemon, juice and zest
·· 3 cups low-sodium vegetable broth
·· 1 cup fresh butternut squash (3/4-inch cubes)
·· 1 cup diced peeled potatoes (3/4-inch cubes)
·· 1/2 cup fresh green beans (1-inch cut)
·· 1/2 cup chopped carrots
·· 1/2 teaspoon dried oregano leaves
·· 1/2 teaspoon black pepper
·· 2 cups cabbage or kale, chopped
·· 1/4 cup dry orzo pasta
·· 1/4 cup white beans, canned
·· 1/2 ounce low-sodium Parmesan cheese
How to make it:
Heat oil in large Dutch oven over medium-high heat.
Add onion and garlic; sauté 3 minutes or until tender.
Add broth and next 6 ingredients (through pepper);
bring to boil. Reduce heat and simmer 3 minutes. Add
cabbage or kale, lemon juice, zest, orzo and beans;
cook 5 minutes or until orzo is done and vegetables are
tender. Sprinkle with cheese. Serving size is 1 1/2 cups
soup and 1 tablespoon cheese.
Serves 4
380 calories; 4.5 g fat; 295 mg sodium; 20 g protein
Super Food
Butternut squash — Low in fat, butternut
squash is loaded with dietary fiber, making
it an exceptional heart-friendly choice. It
provides a significant amount of potassium,
which aids in bone health, and vitamin
B6, important for proper functioning of
the nervous and immune systems. Squash’s
tangerine color indicates its abundance of
powerhouse nutrients known as carotenoids,
which protect against heart disease. Squash
has also been proven to reduce risk of
inflammation-related disorders such as
rheumatoid arthritis and asthma.
ROASTED BUTTERNUT SQUASH
AND SHALLOT SOUP
SEVEN-ONION SOUP
What you need:
·· 2 tablespoons extra virgin olive oil
·· 1 red onion, coarsely chopped
·· 1 white onion, coarsely chopped
·· 1 yellow onion, coarsely chopped
·· 1 cup white pearl onions
·· 1 cup shallots, coarsely chopped
·· 1/2 cup chives, minced
·· 2 leeks, bulb and lower leaf, washed and cut into 1/2-inch rings
·· 1/2 cup sweet dessert wine
·· 3 cups reduced-sodium beef broth
·· 2 tablespoons dried mushrooms, coarsely chopped
·· 2 tablespoons fresh thyme (and about 4 sprigs for garnish)
How to make it:
In large soup pot over medium heat, combine olive oil,
all onions and shallots. Sauté until golden brown and soft.
What you need:
·· 2 cups butternut squash, peeled and chopped
·· 2 teaspoons extra virgin olive oil
·· 1/2 cup shallots (peeled and halved)
·· 2 teaspoons ginger root (peeled and thinly sliced)
·· 2 cups reduced-sodium chicken broth
·· 2 tablespoons chives, chopped
·· 1 teaspoon black pepper
Add leeks and chives and cook until onions turn deep
golden brown, about 5 minutes. Add wine and cook,
stirring, 2 minutes more, or until mixture begins to bubble.
How to make it:
Preheat oven to 375°F.
Serves 4
300 calories; 8 g fat; 300 mg sodium; 9 g protein
Add broth, mushrooms and thyme leaves. Then simmer
until liquid is reduced by 1/3. Soup will be very deep
brown. Ladle into deep soup bowls and garnish with
thyme sprigs.
Combine first 4 ingredients in roasting pan or jelly roll
pan and toss well. Bake at 375°F for 30 minutes or until
tender, stirring occasionally. Cool 10 minutes.
Place half of squash mixture and half of broth in blender.
Remove center piece of blender lid (to allow steam to
escape); secure blender lid on blender. Place a clean
towel over opening in blender lid (to avoid splatters).
Blend until smooth. Pour into large saucepan. Repeat
procedure with remaining squash mixture and broth.
Cook over medium heat for 5 minutes or until thoroughly
heated. Top with chives and pepper.
Serves 4
90 calories; 2.5 g fat; 300 mg sodium; 3 g protein
27
SHRIMP GAZPACHO
What you need:
·· 2 garlic cloves, minced
·· 1 1/2 tablespoons extra virgin olive oil
·· 1 1/2 tablespoons red wine vinegar
·· 1 1/2 tablespoons lemon juice
·· 5 ounces cooked shrimp
·· 4 plum tomatoes, chopped
·· 1 red bell pepper, chopped
·· 1 green bell pepper, chopped
·· 1/2 English cucumber, seeded and chopped
·· 1/2 cup scallions, chopped
·· 3 tablespoons cilantro, chopped
·· 1 small jalapeno, minced
·· 2 cups low-sodium tomato juice
·· Pepper to taste
·· 1 lemon for garnish
·· 3 cups vegetable broth
·· 3 tablespoons chopped parsley
·· 3 tablespoons Greek yogurt
How to make it:
Add water to 2 inches above peas, and set aside. Heat
half of oil in Dutch oven over medium-high heat. Add
onion, carrot and bay leaf; sauté 5 minutes, stirring
frequently. Add 1/3 of the garlic, 1/3 of rosemary, paprika
and pepper; cook 3 minutes. Add tomato paste and
soy sauce; cook until liquid evaporates, scraping pan to
loosen browned bits.
Drain peas. Add peas, water and vegetable broth to
onion mixture; bring to boil. Cover and reduce heat to
medium-low. Simmer 1 hour, stirring often. Discard bay
leaf. Place half of soup in blender or food processor;
process until smooth. Pour pureed soup into a bowl.
Repeat procedure with remaining soup.
How to make it:
Combine first 4 ingredients in medium bowl. Add
shrimp; cover mixture and refrigerate 1 to 2 hours.
Combine remainder of oil, garlic, rosemary and parsley.
Stir parsley mixture into soup. Spoon soup into bowls;
top each with Greek yogurt.
Combine tomatoes, green and red bell peppers,
cucumber, scallions, cilantro and jalapeno in large bowl.
Add low-sodium tomato juice. Stir in shrimp mixture.
Season with pepper to taste. Ladle soup into bowls.
Garnish with lemon wedges. (Can be prepared 6 hours
ahead. Cover and refrigerate.)
Serves 4
240 calories; 3 g fat; 390 mg sodium; 14 g protein
Serves 4
150 calories; 5 g fat; 300 mg sodium; 11 g protein
SPLIT PEA SOUP WITH ROSEMARY
What you need:
·· 1 cup dry green split peas
·· 1 1/2 teaspoons extra virgin olive oil, divided
·· 1/2 cup fresh carrots, peeled and chopped
·· 1/2 cup white onion, chopped
·· 1 bay leaf
·· 2 garlic cloves, minced, divided
·· 2 teaspoons fresh rosemary, divided
·· 3/4 teaspoon paprika
·· 1/2 teaspoon black pepper
·· 2 teaspoons low-sodium tomato paste
·· 2 teaspoons low-sodium soy sauce
·· 2 cups pure distilled water
28
TORTILLA SOUP WITH CHICKEN AND LIME
What you need:
·· 6 (6-inch) corn tortillas
·· 2 teaspoons olive oil
·· 4 cups chicken broth
·· 2 cups pure distilled water
·· 1/2 cup fresh tomatoes, diced
·· 1 teaspoon crumbled bay leaf
·· 2 garlic cloves, minced or pressed
·· 1 teaspoon cumin, ground
·· 1/8 teaspoon red pepper flakes
·· 12 ounces boneless, skinless chicken breast, diced
·· 3 fresh scallions, sliced
·· 1/4 cup fresh cilantro
·· 3 tablespoons fresh lime juice
·· Pepper to taste
How to make it:
Preheat oven to 350°F.
Brush 1 side of tortillas with oil; cut in half. Stack halves
and cut crosswise into 1/4-inch-wide strips. Spread strips
on nonstick baking sheet. Bake until light golden, about
15 minutes. Cool on baking sheet.
Combine broth, water, tomatoes, bay leaf, garlic, cumin
and red pepper flakes in saucepan; bring to boil. Reduce
heat; simmer 5 minutes. Add chicken; simmer until
just cooked through, about 5 minutes. Stir in scallions,
cilantro and lime juice. Season with pepper.
Ladle soup into bowls. Sprinkle with tortilla strips and serve.
Serves 4
190 calories; 5 g fat; 300 mg sodium; 21 g protein
TURKEY CHILI WITH WHITE BEANS
What you need:
·· 1 3/4 teaspoons canola oil
·· 1 yellow onion, chopped
·· 1 teaspoon oregano
·· 1 teaspoon cumin
·· 12 ounces ground turkey
·· 2 tablespoons chili powder
·· 1 bay leaf
·· 2 teaspoons cocoa powder, unsweetened
·· 1/8 teaspoon ground cinnamon
·· 1 cup whole red tomatoes, chopped
·· 1 3/4 cups low-sodium beef bouillon broth
·· 1/2 cup unsalted tomato sauce
·· 1 cup canned white kidney beans
·· 1/2 cup chopped red onion (approximate measure for garnish)
·· 1/4 cup cilantro (approximate measure for garnish)
·· 1/4 cup Greek yogurt (approximate measure for
garnish; could substitute light sour cream)
How to make it:
Heat oil in large heavy pot over medium heat. Add onions;
sauté until light brown and tender, about 10 minutes.
Add oregano and cumin; stir 1 minute. Increase heat
to medium-high. Add turkey; stir until no longer pink,
breaking up with back of spoon. Stir in chili powder, bay
leaf, cocoa powder and cinnamon. Add tomatoes with
juices, breaking up with back of spoon. Mix in broth and
tomato sauce. Bring to boil. Reduce heat; simmer 45
minutes, stirring occasionally.
29
TURKEY CHILI WITH WHITE BEANS
Add beans to chili and simmer until flavors blend, about
10 more minutes. Discard bay leaf. Ladle chili into bowls.
Garnish with red onion, cilantro and yogurt, as desired or
serve separately on the side.
(Recipe can be prepared 1 day ahead. Cover and
refrigerate. Re-warm over medium-low heat.)
Serves 4
340 calories; 10 g fat; 300 mg sodium; 29 g protein
VIETNAMESE-STYLE BEEF NOODLE SOUP
··
··
··
··
··
··
··
··
··
··
1 teaspoon chili peppers, chopped
1 tablespoon canola oil
4 cups low-sodium beef broth/bouillon
2 cups distilled water
8 ounces low-sodium roast beef lunch meat, torn into pieces
1 cup mung bean sprouts
8 cilantro sprigs
8 basil leaves
3 tablespoons lime juice
2 medium limes, cut in wedges, for garnish
How to make it:
Cook noodles in 4-quart pot of boiling water (not salted)
4 minutes; then add snow peas and boil 1 minute. Drain
in colander and rinse under cold running water to stop
cooking. Drain well. Divide noodles and snow peas
among 4 large soup bowls.
In same pot over medium heat, cook shallots, ginger,
and chili peppers in oil, stirring occasionally, until shallots
are browned, 7 to 8 minutes. Add broth and water.
Simmer, uncovered, 10 minutes.
While broth is simmering, divide roast beef, bean
sprouts, and herbs among soup bowls with noodles.
Discard ginger from broth and stir in lime juice to taste.
Ladle broth into bowls and serve immediately.
Serves 4
350 calories; 7 g fat; 300 mg sodium; 19 g protein
WILD MUSHROOM SOUP
What you need:
·· 6 ounces long rice noodles
·· 1 cup snow peas, raw, cut diagonally into 1/4-inch strips
·· 1/2 cup shallots, chopped
·· 1 tablespoon fresh ginger root (approximately three
1/8-inch-thick slices, smashed)
30
What you need:
·· 4 cups low-sodium chicken broth
·· 2 ounces mushrooms, dried
·· 1 tablespoon extra virgin olive oil
·· 2 cups yellow onion, chopped
·· 2 cups fresh mushrooms, using an assortment of
wild mushrooms such as crimini, stemmed shiitake
and porcini
·· 1 cup button mushroom, sliced
·· 4 fresh garlic cloves, minced
·· 1 1/2 tablespoons thyme
·· 1 1/2 tablespoons all-purpose flour
·· 2 cups milk, 1%
How to make it:
Bring broth to boil in medium saucepan. Remove from
heat. Add dried mushrooms to saucepan; let soak until
mushrooms soften, about 20 minutes. Drain, reserving
broth but discarding any sediment in broth. Coarsely
chop soaked mushrooms.
Heat olive oil in large heavy pot over medium-high
heat. Add chopped onions and sauté until tender,
about 7 minutes. Add wild mushrooms and button
mushrooms and sauté until brown and tender, about
8 minutes. Add minced garlic, thyme and soaked
mushrooms. Sauté for 2 minutes. Sprinkle flour over
mixture, stir 1 minute. Gradually whisk in reserved
mushroom soaking liquid and low-fat milk. Bring
to boil, stirring frequently. Reduce heat to medium
and boil gently until soup thickens slightly, about 12
minutes. Transfer 1 cup soup to blender and puree until
smooth. Return to pot. Bring soup to simmer. Season
with pepper. Ladle soup into bowls.
Serves 4
200 calories; 6 g fat; 300 mg sodium; 14 g protein
WINTER LENTIL SOUP
What you need:
·· 3 fresh leeks, white and light-green parts only
·· 2 cups chopped cabbage
·· 2 teaspoons extra virgin olive oil
·· 1 1/2 cups fresh tomatoes, chopped
·· 1 quart distilled water
·· 1 sweet potato, peeled and diced into 1/2-inch cubes
·· 1 teaspoon white wine vinegar
·· 6 tablespoons brown lentils
·· 2 teaspoons thyme
·· 1/2 teaspoon black pepper
·· 8 basil leaves, minced
·· 1/4 cup low-sodium Parmesan cheese
How to make it:
Slice each leek in half lengthwise; then slice each half
into 1/4-inch-thick half-moons. Place in large bowl of cold
water and swish to remove any grit. Drain and pat dry.
Remove stems from cabbage. Stack leaves on top of
one another and slice crosswise into 1/2-inch-wide strips
(equaling about 2 cups).
Heat oil in saucepan over medium heat. Add leeks
and cook for 3 minutes. Add tomatoes and water then
bring to boil. Stir in cabbage, white wine vinegar sweet
potatoes, lentils, thyme, pepper and basil. Simmer until
lentils are tender, about 30 minutes. Spoon into individual
bowls and sprinkle with basil and low-sodium Parmesan.
Serves 4
210 calories; 4 g fat; 300 mg sodium; 9 g protein
31
chefinspired
plates
ALMOND-CRUSTED CHICKEN BREASTS
·· 2 tablespoons fresh lemon juice
·· 2 tablespoons orange juice
·· Cooking spray
What you need:
·· 1/2 cup sliced almonds, toasted
·· 1 tablespoon extra virgin olive oil
·· 1 teaspoon fresh lemon zest
·· 1 tablespoon fresh lemon juice
·· 1 teaspoon fresh rosemary, chopped fine
·· 1 fresh garlic clove
·· 2 (6-ounce) chicken breasts, boneless and skinless
How to make it:
Preheat oven to 400°F. Spray baking sheet with olive oil
or cooking spray.
In work bowl of food processor, place almonds, olive oil,
lemon zest and juice, rosemary and garlic. Process until
coarsely chopped; the mixture will be a thick paste.
Arrange chicken breast halves in baking dish. Divide the
almond paste and spread on breasts; pat down to cover
each breast completely.
Roast in the oven until cooked through, and an instantread thermometer registers 165° to 170°F, about 10
minutes. Loosely tent with foil and let stand for 5 to 10
minutes before serving.
Serves 4
230 calories; 10 g fat; 280 mg sodium; 27 g protein
ALMOND-ORANGE RAINBOW TROUT
WITH CHIPOTLE-YOGURT SAUCE
What you need:
·· 1/2 cup sliced almonds
·· 1 slice whole-wheat bread, torn into pieces
·· 2 garlic cloves, finely chopped
·· 1 tablespoon grated orange zest
·· 1/8 teaspoon ground cayenne pepper
·· 1 pound rainbow trout fillets; rinsed and patted dry
·· 1/2 teaspoon black pepper
·· 1/2 cup nonfat plain yogurt, plus extra for brushing
·· 1 tablespoon fire-roasted chili peppers, seeded and chopped
Prepare yogurt sauce: In work bowl of food processor,
combine chili, the remaining garlic clove, lemon juice,
and orange juice. Blend to a smooth paste. Transfer to
a small bowl. Add low-fat yogurt and stir until combined.
Add more lemon juice to taste. Set aside.
Season trout with pepper. Brush the top of each fillet
with nonfat yogurt. Press yogurt-coated side of each
fillet into the almond mixture. Place fillets, almond side
up, on prepared baking sheet.
Bake until fish is firm and not translucent when you
slide a thin-bladed knife in to peek at the center, about
10 minutes.
Spoon the sauce onto plates. Place a piece of trout on
top of each.
Serves 4
230 calories; 8 g fat; 270 mg sodium; 29 g protein
Super Food
How to make it:
Preheat the oven to 425°F.
In work bowl of food processor, place almonds, bread,
one garlic clove, orange zest and cayenne pepper. Pulse
several times until roughly chopped. Pour mixture onto a
shallow plate.
Cayenne pepper — This powerful red
pepper is rich in antioxidants. Capsaicin
is the potent compound that gives it its
heat. Cayenne pepper has been found
to aid in controlling appetite, enhancing
metabolism and potentially stimulating
fat burning. Try sprinkling cayenne
pepper on hummus or guacamole for a
dash of heat, or use it in marinades and
dressings for a fiery flavor.
33
BEEF STIR-FRY WITH BROCCOLI
AND SHIITAKE MUSHROOMS
Heat a large skillet or wok (not nonstick) over high heat
for 20 seconds. Add olive oil. When oil is melted, add
scallions and cook, stirring until softened, about 30
seconds. Then add garlic, ginger and red pepper flakes.
Cook, stirring until fragrant and just lightly browned,
about 30 seconds. Add the beef and cook until no
longer pink, about 2 minutes. Stir in reserved broccoli
and red peppers and cook for about 1 minute. Add
mushrooms and continue to stir while cooking for 1 to 2
more minutes.
Stir in orange juice mixture and combine. Remove skillet
from heat and mix in the Brazil nuts. Divide among
plates over steamed brown rice if desired.
Serves 4
280 calories; 15 g fat; 300 mg sodium; 23 g protein
What you need:
·· 3 cups fresh broccoli florets
·· 1 red bell pepper, seeded and sliced thin
·· 16 ounces London broil flank steak
·· 1/2 cup orange juice
·· 1/4 cup fresh lime juice
·· 1 teaspoon low-sodium soy sauce
·· 1 teaspoon sesame seed oil
·· 1 teaspoon olive oil
·· 1 cup scallions, chopped
·· 3 garlic cloves, minced
·· 1/2 teaspoon ginger, ground
·· 1/4 teaspoon crushed red pepper flakes
·· 1/2 cup sliced and stemmed shiitake mushrooms
·· 1/4 cup Brazil nuts, shelled
How to make it:
Prepare a bowl of ice water. Place broccoli in microwavesafe bowl. Cover and microwave on high until bright
green and slightly softened, but still crunchy, 2 to 3
minutes. Drain broccoli and immediately transfer to ice
water to stop the cooking. Drain well and set aside.
Slice the beef into thin strips, about 3 inches long; this is
easier to do if the meat is placed in the freezer for about
20 minutes before slicing.
In a small bowl, combine orange and lime juices, soy
sauce and sesame oil. Set aside.
34
BRAISED CHICKEN WITH BABY
VEGETABLES AND PEAS
What you need:
·· 2 tablespoons unsalted butter, divided
·· 1 pound boneless, skinless chicken thighs (about 4 pieces)
·· 1/2 teaspoon black pepper
·· 2 cups low-sodium chicken broth
·· 2 cups dry white wine
·· 1/2 teaspoon fresh thyme, chopped
·· 1 cup fresh turnips
·· 1 cup baby carrots
·· 1/2 cup pearl onions
·· 10 sprigs fresh parsley, chopped
·· 2 dried bay leaves
·· 3 tablespoons all-purpose flour, sifted
How to make it:
Melt 1 tablespoon butter in Dutch oven over mediumhigh heat. Sprinkle chicken evenly with pepper. Add
chicken to pan; sauté 5 minutes on each side or until
browned. Remove from pan.
Add broth to pan; cook 1 minute, scraping pan to loosen
browned bits. Add wine and next 6 ingredients; stir. Add
chicken to pan, nestling into vegetable mixture; bring to
boil. Cover, reduce heat, and simmer 20 minutes or until
chicken is done. Discard bay leaves and parsley sprigs.
Remove chicken and vegetables from pan. Keep warm.
Place zip-top plastic bag inside glass measuring cup.
Pour cooking liquid into bag; let stand for 10 minutes (fat
will rise to the top). Seal bag; carefully snip off 1 bottom
corner of bag. Drain drippings back into pan, stopping
before fat layer reaches opening; discard fat. Bring liquid
to boil; cook until reduced by about half (approximately
5 minutes).
Melt remaining butter in a small skillet. Add flour, stirring
until smooth. Add flour mixture to cooking liquid; cook 2
minutes, stirring constantly, or until slightly thick. Return
chicken and vegetable mixture to pan; stir in peas. Cook
3 minutes or until thoroughly heated. Sprinkle with
chopped parsley.
Serves 4
360 calories; 8 g fat; 300 mg sodium; 28 g protein
BROILED TILAPIA WITH FRESH
HERBS, MUSHROOMS AND TOMATOES
What you need:
·· 1/2 cup fresh basil leaves
·· 1/2 cup fresh parsley, chopped
·· 5 fresh garlic cloves
·· 1 tablespoon fresh lime juice
·· 1/2 teaspoon black pepper
·· 10 crimini mushrooms, 2 inches across
·· 1 pound tilapia, rinsed and patted dry (cut into 4 pieces)
·· 2 cups cherry tomatoes
How to make it:
Spray a rimmed baking sheet with olive oil. Arrange rack
6 inches from broiler. Preheat broiler to high.
In work bowl of food processor, place basil, parsley,
garlic, lime juice and pepper. Process until uniformly
chopped and well combined.
Remove stems from crimini mushrooms; in one hand,
hold the crimini by the cap. With forefinger and thumb
of your other hand, twist the stem off so the hollowed
cap is left. Repeat with remaining mushrooms. Discard
stems (or use for vegetable broth). Fill each mushroom
cap with about 1/4 teaspoon of herb mixture. Place
mushroom caps on prepared baking sheet.
Arrange tilapia fillets on the baking sheet and spread
half of remaining herb mixture over them. Turn fillets
over and spread remaining herb mixture over them,
making sure they are completely covered. Scatter
tomatoes around the fish on baking sheet.
Broil until fish flakes easily and is firm when pressed,
about 10 minutes. Tomatoes will be charred in spots
and mushrooms should be bubbling and soft. Place 1
tilapia fillet, 2 mushroom caps, and a few tomatoes on
each plate.
Serves 4
140 calories; 2.5 g fat; 130 mg sodium; 25 g protein
35
CHICKEN THIGHS WITH ROASTED
APPLES AND GARLIC
What you need:
·· 3 cups Braeburn apples, peeled and chopped
·· 1 tablespoon fresh sage, chopped
·· 1/4 teaspoon ground cinnamon
·· 4 fresh garlic cloves
·· 1 pound skinless chicken thighs, with bone (4 chicken
thighs, 4 ounces each)
·· 1 teaspoon black pepper
·· 2 tablespoons fresh parsley, chopped
How to make it:
Preheat oven to 475°F.
Combine first 4 ingredients. Spread apple mixture on
jelly roll pan coated with cooking spray.
Sprinkle chicken with pepper and arrange on top of
apple mixture. Bake at 475°F for 25 minutes or until
chicken is done and apple is tender. Remove chicken
from pan; keep warm.
Partially mash apple mixture with potato masher and
serve with chicken. Sprinkle with parsley, if desired.
Serving size is one thigh and about 2/3 cup apple mixture.
Serves 4
200 calories; 4.5 g fat; 300 mg sodium; 23 g protein
CORNMEAL-CRUSTED SCALLOPS
WITH MINT CHIMICHURRI
What you need:
·· 2 cups spearmint, loosely packed
·· 3/4 cup chopped scallions, some of which can be
reserved for garnish
·· 2 tablespoons lime juice
·· 1 tablespoon honey
·· 1 tablespoon Serrano peppers, seeded
·· 1/2 teaspoon black pepper
·· 1 fresh garlic clove
·· 1 pound scallops
·· 3 tablespoons cornmeal
·· 1 tablespoon extra virgin olive oil
How to make it:
Place first 7 ingredients (through garlic) in food
processor; process until finely chopped. Set aside
completed chimichurri.
Place cornmeal in shallow dish and dredge scallops in
cornmeal. Heat oil in large nonstick skillet over mediumhigh heat. Add scallops; cook a few minutes on each
side or until done. Serve with chimichurri.
Serves 4
200 calories; 5 g fat; 200 mg sodium; 21 g protein
CREAMY DILL SAUCE
What you need:
·· 5 tablespoons reduced fat mayonnaise
·· 3 tablespoons light sour cream
·· 1/2 lemon, juice and zest
·· 2 tablespoons fresh dill, chopped
·· 2 tablespoons, minced shallots
·· 1/4 teaspoon black pepper, ground
How to make it:
Mix all the ingredients together in a small bowl. Cover
and refrigerate until flavors blend, about 30 minutes.
The sauce will keep refrigerated for up to 7 days .
Serves 4
50 calories; 3.5 g; 120 mg sodium; 1 g protein
36
What you need:
·· 1 tablespoon extra virgin olive oil
·· 2 garlic cloves, fresh, minced or pressed
·· 2 teaspoons fresh oregano
·· 1/4 teaspoon red pepper flakes
·· 2 cups fresh plum tomatoes, cored, seeded and
chopped into 1/2-inch pieces
·· 2 cups fresh zucchini, cut into 1/4-inch slices
·· 1 pound Dover sole fillet, cut into 1-inch pieces
·· 1/2 cup fresh basil leaves, loosely packed
How to make it:
Adjust oven rack to the middle position and heat oven
to 450°F. Combine oil, garlic, oregano and half of red
pepper flakes in large bowl.
Measure half of oil mixture into a separate medium bowl
and toss gently with the tomatoes. Add zucchini to the
remaining olive oil mixture and toss to coat.
Cut 4 (12-inch) squares of heavy-duty foil and lay them
flat on a work surface. Shingle zucchini in the center
of each piece of foil. Season fillets with remaining red
pepper flakes and place on top of zucchini. Top fish with
tomatoes, then tightly crimp the foil into packets.
Set packets on rimmed baking sheets and bake until fish just
flakes apart, about 20 minutes. Carefully open the packets,
allowing steam to escape away from you; cool briefly. Smooth
the edges of the foil and, using a spatula, gently push the
fish, vegetables and accumulated juices onto warmed dinner
plates. Sprinkle with basil leaves before serving.
Serves 4
170 calories; 5 g fat; 250 mg sodium; 23 g protein
GINGER-STEAMED HALIBUT
What you need:
·· 1 pound fresh Alaskan halibut
·· 1 tablespoon ground ginger
·· 3 tablespoons fresh ginger root, peeled and cut into
1/4-inch slices
·· 3 tablespoons fresh garlic, minced
·· 3 tablespoons sesame seeds
·· 2 teaspoons toasted sesame oil
·· 3 tablespoons low-sodium soy sauce
·· 5 fresh scallions, thinly sliced for garnish
How to make it:
To prepare fish: Bring 1 to 2 inches of water to a boil in
a pot large enough to hold a two-tier bamboo steamer.
(If you don't have a steamer, improvise by setting
mugs upside down in a large pot and resting a large
heatproof plate on top.) Put a heatproof plate in each
of the steamer baskets. Place fish among the plates with
a slice of fresh ginger on top of each portion. Stack the
baskets; cover and set over boiling water. Steam fish for
7 minutes per inch of thickness.
To prepare sauce, combine minced ginger, garlic and
sesame seeds in small bowl. In medium skillet over
medium-high heat, add ginger mixture and cook,
stirring, until fragrant, about 1 minute. Add sesame oil;
allow mixture to get hot. Add soy sauce (be careful, it
will splatter a bit) and cook for 1 minute more.
Transfer the fish to plate. Discard ginger slices. Pour
sauce over fish and garnish with scallions.
Serves 4
200 calories; 8 g fat; 300 mg sodium; 26 g protein
Super Food
DOVER SOLE WITH ZUCCHINI AND TOMATOES EN PAPILLOTE
Ginger — Ginger is a wonderful spice with
a citrus flavor. Derived from the ginger root,
this spice has as many antioxidants as a cup
of spinach. Gingerol, an active ingredient
in this spice, has been shown to reduce
muscle pain caused by exercise. Enjoy more
antioxidant-rich ginger by sprinkling it on
peaches, melons, pineapple or pears. For a
juice pick-me-up, try stirring in 1/2 teaspoon
ground ginger into a quart of lemonade.
37
GRILLED FLANK STEAK WITH
CHIMICHURRI SAUCE
GRILLED SIRLOIN STEAKS WITH
CARAMELIZED ONIONS AND
SMOKED PAPRIKA
What you need:
·· 1 tablespoon canola oil
·· 1 cup chopped yellow onion
·· 3/4 teaspoon brown sugar
·· 1/2 cup low-sodium beef broth
·· 1 tablespoon balsamic vinegar
·· 2 tablespoons smoked paprika
·· 1/2 teaspoon black pepper
·· 1 pound top sirloin steaks (cut into 4 ounce portions)
What you need:
·· 1/4 cup chopped red onion
·· 3 fresh garlic cloves
·· 1/2 teaspoon crushed red pepper flakes
·· 1/2 cup fresh parsley, chopped
·· 2 tablespoons fresh oregano
·· 2 tablespoons extra virgin olive oil
·· 2 tablespoons red wine vinegar
·· 1/2 teaspoon black pepper
·· 1 pound London broil flank steak
·· Olive oil cooking spray for the grill, as needed
How to make it:
In work bowl of food processor, place onion, garlic
and red pepper flakes. Pulse until finely chopped. Add
parsley and oregano leaves, and pulse until herbs are
coarsely chopped. Add olive oil, vinegar and pepper.
Place steak in shallow pan and pour half of the
chimichurri sauce over it. Turn to coat well. Cover and
refrigerate, preferably for at least 4 hours and up to
overnight. Cover and refrigerate remaining sauce.
If using a gas or charcoal grill, spray the grill with
cooking spray and prepare a medium-hot grill. If using
a grill pan, spray it with cooking spray and heat over
medium-high heat.
Grill steak for 4 to 5 minutes per side for medium-rare.
Let stand on cutting board for 5 to 10 minutes. Thinly
slice the steak and divide among plates. Top each
serving with 1 generous teaspoon of chimichurri sauce.
Serves 4
250 calories; 15 g fat; 325 mg sodium; 24 g protein
38
How to make it:
Heat half of oil in large skillet over medium heat. Add
onions, brown sugar and cook, stirring often, until onions
are very tender and golden brown, about 15 minutes.
Add broth and vinegar. Cook, stirring, until liquid has
almost evaporated, 3 to 4 minutes more. Transfer onions
to a bowl; cover to keep warm. Clean and dry the pan.
Sprinkle smoked paprika and pepper on both sides of
each steak, then heat remaining oil in pan over mediumhigh heat. Add steaks and cook until browned, 3 to 5
minutes. Turn them over and reduce heat to mediumlow; cover until steaks are cooked; 3 to 5 minutes for
medium-rare. Serve with caramelized onions.
Serves 4
310 calories; 14 g fat; 300 mg sodium; 28 g protein
HONEY-SOY BROILED SALMON
WITH SPINACH SALAD
What you need:
·· 1 tablespoon low-sodium soy sauce
·· 1 tablespoon rice vinegar
·· 1 tablespoon clover honey
·· 2 minced scallions
·· 1 teaspoon fresh ginger root, grated
·· 1 pound Alaskan king salmon fillet, with skin (cut into
4 portions)
·· 1 teaspoon toasted sesame seeds
·· Cooking spray
How to make it:
Whisk soy sauce, vinegar, honey, scallion and ginger in
a medium bowl until honey is dissolved. Place salmon
in sealable plastic bag. Add half of the sauce and
refrigerate for 15 minutes. Reserve the remaining sauce.
Preheat broiler. Line a large baking pan with foil and
coat with cooking spray.
Transfer salmon to pan, skin side down. Discard the
marinade. Broil salmon 4 to 6 inches from the heat
source until cooked through, 6 to 10 minutes. Drizzle
reserved sauce on fish and garnish with sesame seeds.
Place on top of one portion of baby spinach salad.
(see recipe for Baby Spinach Salad with Avocado,
Pomegranate, and Sunflower Seeds on page 19)
Serves 4
340 calories; 14 g fat; 300 mg sodium; 26 g protein
INDIAN-SPICED CHICKEN PITAS
What you need:
·· 1 pound boneless, skinless chicken breasts (cut into 4
ounce portions)
·· 1 3/4 teaspoons curry powder or garam masala
·· 1 cup fresh cucumber, peeled, seeded and sliced
·· 3/4 cup plain, nonfat yogurt
·· 1 tablespoon fresh cilantro leaves
·· 1 tablespoon fresh lemon juice
·· 4 large pita loaves, warmed
·· 1 1/2 cups fresh Romaine lettuce, shredded
·· 1 fresh red tomato, sliced
·· 1/4 cup thinly sliced red onions
·· 1/4 teaspoon black pepper, ground
How to make it:
Preheat grill to medium-high or position rack in upper
third of oven and preheat broiler. If grilling, oil the grill
rack. If broiling, coat a broiler pan with cooking spray.
Sprinkle chicken with half of the curry powder. Place
chicken on grill rack or prepared pan and cook until no
longer pink in center, and instant-read thermometer
inserted into thickest part registers 165°F, 4 to 8 minutes
per side, depending on the size of the breast. Transfer
chicken to clean cutting board and let rest for 5 minutes.
Combine cucumber, yogurt, cilantro, lemon juice and
remaining curry and pepper in small bowl. Thinly slice
the chicken. Split the warm pitas and fill with chicken,
yogurt sauce, lettuce, tomato and onion.
Serves 4
340 calories; 5 g fat; 300 mg sodium; 33 g protein
MEDITERRANEAN TUNA SALAD ROLLS
What you need:
·· 2 cans light tuna, packed in water
·· 2 hard-boiled eggs, chopped
·· 1/3 cup fresh celery, diced
·· 2 tablespoons red onion, finely chopped
·· 2 tablespoons extra virgin olive oil
·· 1/2 cup cherry tomatoes, quartered
·· 1/2 lemon, juice and zest
·· 1/2 teaspoon black pepper
·· 4 whole-wheat tortillas
·· 2 cups shredded Romaine lettuce
How to make it:
In medium bowl, place tuna, hard-boiled eggs, celery,
onion, olive oil, cherry tomatoes, lemon zest, lemon juice
and pepper. Use a fork to gently loosen the tuna and
combine it with other ingredients. Taste and add more
lemon juice or pepper, if desired.
Heat tortillas in a microwave for 15 seconds. Lay tortillas on
the work surface. Divide tuna salad among them, arranging
the salad in a straight line down the center of each. Divide
evenly and spread lettuce over each tortilla. Roll up each
sandwich into a tight cylinder. Slice each in half.
Serves 4
340 calories; 13 g fat; 300 mg sodium; 29 g protein
39
ORANGE MARMALADE PORK CHOPS
What you need:
·· 1 teaspoon olive oil
·· 4 (4-ounce) lean boneless pork loin chops, trimmed
·· 2 teaspoons lemon-pepper seasoning
·· 2 tablespoons cider vinegar
·· 1/4 cup low-sugar orange marmalade
·· 4 sprigs of fresh rosemary
OVEN-BAKED SHRIMP AND ORZO
WITH FRESH SPINACH
How to make it:
Preheat grill to medium-high heat.
Coat boneless pork chops with oil and lemon pepper
seasoning. Grill on each side for 5 minutes and then
pull from heat to allow pork to rest for an additional 5
minutes before serving.
Heat vinegar in a small skillet and add marmalade. Stir until combined and marmalade is melted.
Serve warm with grilled pork chops and garnish with rosemary.
Serves 4
220 calories; 9 g fat; 245 mg sodium; 25 g protein
What you need:
·· 16 ounces shrimp, peeled and deveined
·· 1/2 large yellow onion, finely chopped
·· 1/2 red bell pepper, stemmed, seeded and cut into
1/2-inch pieces
·· 1/2 teaspoon extra virgin olive oil
·· 3 garlic cloves, minced or pressed
·· 1 cup orzo
·· 1 pinch saffron, crumbled
·· 2 cups low-sodium chicken broth
·· 1/2 cup water
·· 1 1/2 cups fresh tomatoes, chopped
·· 1/2 cup frozen green peas
·· 2 teaspoons fresh oregano, minced
·· 4 cups fresh spinach, loosely packed
·· 2 ounces crumbled low-sodium feta cheese
·· 2 sliced scallions
·· 1 lemon, cut into wedges for serving
How to make it:
Adjust an oven rack to the middle position and heat
the oven to 400°F. Pat shrimp dry with paper towels and
season with pepper; set aside.
Combine onion, bell pepper and oil in a large stockpot
or Dutch oven. Cover and cook over medium-low heat
until vegetables have softened, 8 to 10 minutes. Stir in
40
garlic and cook until fragrant, about 30 seconds. Stir in
orzo and saffron, stirring frequently, until orzo is coated
with oil and lightly browned, about 4 minutes.
Stir in broth and 1/2 cup water and continue to cook,
stirring occasionally, until grains of orzo are mostly tender
yet still slightly firm at the center, about 12 minutes. Stir in
tomatoes, peas, oregano, shrimp and spinach.
Pour into large baking dish and sprinkle feta evenly
over the top. Bake until shrimp are cooked through and
cheese is lightly browned, about 20 minutes. Sprinkle
with scallions and serve with lemon wedges.
Serves 4
410 calories; 6 g fat; 300 mg sodium; 31 g protein
POACHED SALMON AND VEGETABLES
WITH CREAMY DILL SAUCE
What you need:
·· 2 fresh parsley sprigs
·· 2 garlic cloves
·· 2 teaspoons whole black peppercorns
·· 4 cups water
·· 1/2 cup white wine
·· 4 fresh scallions, cut into matchstick-size pieces
·· 3 fresh carrots, peeled and cut into 2-inch-long matchsticks
·· 1 fresh lemon, cut in half
·· 1 pound Alaskan king salmon fillet (cut into 4 pieces)
·· 1 tablespoon fresh dill sprigs, minced
into broth. Using a slotted spoon, remove vegetables from
broth and arrange them around fish. Ladle some of hot
broth over fish and vegetables. Top with creamy dill sauce
or serve on the side (see creamy dill sauce recipe below).
Serves 4
360 calories; 13 g fat; 300 mg sodium; 25 g protein
POACHED SALMON WITH GREEN
GODDESS YOGURT
What you need:
·· 1 pound Alaskan king salmon fillet, with skin (cut into 4 pieces)
·· 1/2 cup nonfat Greek yogurt
·· 1 fresh garlic clove
·· 1 tablespoon scallions, chopped
·· 1 tablespoon fresh parsley, chopped
·· 2 teaspoons fresh tarragon, chopped
·· 1 teaspoon white wine vinegar
·· 1/8 teaspoon black pepper
·· 1 teaspoon fresh lemon juice
·· 4 fresh dill sprigs for garnish
·· 1 lemon, cut in wedges for serving
How to make it:
To make the green goddess dressing, start with a food
processor. Add the garlic clove, scallions, parsley,
tarragon, white vinegar and black pepper to 1/2 cup
nonfat Greek yogurt. Blend together into a smooth
creamy paste.
How to make it:
Tie the parsley sprigs, garlic and peppercorns together
in loose cheesecloth packet. Combine water, white wine,
scallions, carrots and cheesecloth packet in large Dutch
oven. Squeeze all juice from lemon into pot. Add spent
lemon halves. Bring to a simmer and cook, partially
covered, until broth is flavorful, about 20 minutes.
Place 4 portions of salmon with lemon juice in a braising
pan with 5 cups of water.
Pat salmon dry with paper towels and season with
pepper. Gently slip salmon into broth and return to
gentle simmer. Cover and cook until fish just flakes apart,
6 to 10 minutes.
Serve hot with the Green Goddess yogurt and garnish
with a dill sprig and lemon wedge.
Heat on high heat until boiling and then turn off heat.
Allow to slightly cool in the water for an additional 2 minutes.
Serves 4
230 calories; 13 g fat; 150 mg sodium; 25 g protein
Using slotted spoon, gently transfer fish to individual
shallow bowls. Discard cheesecloth packet. Stir minced dill
41
PUMPKIN RAVIOLI WITH feta CHEESE SAUCE
Place 6 ravioli in each bowl and drizzle each serving with
1/4 cup sauce. Sprinkle each serving with evenly with
hazelnuts. Garnish with sage sprigs, if desired.
What you need:
·· 1 cup canned pumpkin
·· 2 tablespoons bread crumbs, plain
·· 1 tablespoon low-fat cream cheese
·· 1 teaspoon fresh sage, minced
·· 1/2 teaspoon black pepper
·· 1/4 teaspoon nutmeg
·· 24 round wonton wrappers
·· 1 tablespoon cornstarch
·· 1 cup milk, nonfat
·· 1 tablespoon sifted white flour
·· 1 tablespoon unsalted butter
·· 4 teaspoons reduced-fat feta cheese
·· 3 tablespoons toasted hazelnuts, chopped
Serves 4
340 calories; 12 g fat; 300 mg sodium; 16 g protein
How to make it:
Spoon pumpkin onto several layers of heavy-duty
paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes.
Scrape into medium bowl using rubber spatula. Stir
in bread crumbs, reduced-fat cream cheese, sage,
pepper and nutmeg.
Working with one wonton wrapper at a time (cover
remaining wrappers with damp towel to prevent
drying), spoon 2 teaspoons pumpkin mixture into
center of wrapper. Brush edges of wrapper with water
and fold in half, pressing edges firmly with fingers to
form half-moon. Place on large baking sheet sprinkled
with cornstarch. Repeat procedure with remaining
wonton wrappers and pumpkin mixture.
Fill large Dutch oven with water; bring to simmer. Add
half of ravioli to pan (cover remaining ravioli with damp
towel to prevent drying). Cook 4 minutes or until done
(do not boil), stirring gently. Remove ravioli with slotted
spoon; lightly coat with cooking spray; keep warm.
Repeat with remaining ravioli.
Combine milk and flour in saucepan, stirring with whisk.
Bring to boil; cook 1 minute or until thick, stirring
constantly. Remove from heat. Add butter; stir until
butter melts. Gently stir in reduced-fat feta cheese.
42
QUINOA-STUFFED PEPPERS
What you need:
·· 3/4 cup quinoa
·· 2 red bell peppers
·· 2 yellow bell peppers
·· 1 tablespoon extra virgin olive oil
·· 1 lemon, finely grated zest
·· 1 red onion, chopped fine
·· 1 cup crimini mushrooms, sliced
·· 2 garlic cloves, chopped
·· 1/4 teaspoon red pepper flakes, crushed
·· 1 tablespoon reduced-sodium tomato paste
·· 1 fresh zucchini, halved lengthwise and thinly sliced crosswise
·· 1 cup cherry tomatoes, quartered
·· 1 tablespoon fresh oregano
·· 1/2 teaspoon black pepper
·· 2 cups low-sodium marinara sauce
How to make it:
In small saucepan, bring 2 cups of water to boil. Place
quinoa in strainer and rinse until cold running water
runs clear. Stir quinoa into boiling water; cover and
simmer until quinoa is tender and water is absorbed,
about 15 minutes. Let stand, covered, for 5 minutes.
Fluff with fork and set aside.
Use a sharp paring knife to cut out the core from
peppers. Pull out any seeds and rinse peppers inside
and out. Place them cut side down on microwave-safe
plate. Microwave on high until slightly softened, 3 to 4
minutes. Set aside to cool.
In large skillet, heat olive oil over medium heat.
Add onion, mushrooms, garlic and red pepper
flakes. Continue to cook, stirring occasionally, until
mushrooms are golden brown, about 8 minutes.
Stir in tomato paste and cook for 1 minute. Stir in
zucchini, tomatoes, oregano and pepper. Cook for about
2 minutes. Stir in quinoa and remove pan from heat.
Place the peppers cut side up in large roasting pan.
Spoon the filling into peppers. Fill pan with water to
depth of 1/2 inch. Bake until peppers are tender and top
of filling is lightly browned and crunchy, about 30 minutes.
In small saucepan, heat marinara over low heat. When
peppers are cooked, place on each plate. Spoon sauce
alongside or on top of each portion.
Super Food
Serves 4
280 calories; 7 g fat; 300 mg sodium; 10 g protein
Quinoa — Besides being good for building
bone strength, quinoa contains all seven
amino acids and is considered a good
source of protein! Quinoa is also a great
source of riboflavin. Riboflavin has been
shown to help reduce the frequency of
attacks in migraine sufferers by improving
the energy metabolism within the brain and
muscle cells. Gluten-free and low in calories,
quinoa is a smart carbohydrate that won’t
spike your blood sugar levels.
RACK OF LAMB WITH WARM
APPLE AND LENTIL SALAD
What you will need:
·· 2 tablespoons plain (preferably whole-wheat) bread crumbs
·· 1 teaspoon extra virgin olive oil, divided
·· 1 teaspoon fresh rosemary, divided
·· 1/4 teaspoon black pepper, divided
·· 1 1/2 pounds rack of lamb, frenched and trimmed,
enough for 4 portions
·· 3 teaspoons Dijon mustard, divided
·· 4 tablespoons fresh shallots, finely chopped
·· 1 1/2 cups lentils
·· 1 large Granny Smith apple, finely chopped
·· 2 medium celery stalks with leaves, finely chopped
·· 3/4 cup reduced-sodium chicken broth
·· 2 teaspoons cider vinegar
·· 2 cups fresh baby spinach
How to make it:
Preheat oven to 450°F.
Mix bread crumbs with half of the oil, half of the
rosemary and half the pepper in small bowl. Heat the
remaining oil in large ovenproof skillet over mediumhigh heat. Add lamb, meat-side down, and sear until
browned, about 1 1/2 minutes.
Turn lamb over and spread 2 teaspoons mustard
over the meat. Sprinkle bread crumb mixture over the
mustard. Transfer the pan to oven and roast until an
instant-read thermometer inserted into the center
registers 140°F for medium-rare, about 15 to 20 minutes.
Transfer lamb to plate and tent with foil to keep warm.
Return pan to medium-high heat. (Be careful: the handle
will still be hot.) Add shallots, remaining rosemary and
pepper; cook, stirring constantly, until starting to soften,
about 1 minute. Stir in lentils, apples, celery, broth,
vinegar and remaining mustard. Cook at a lively simmer,
stirring occasionally, until celery and apple begin to
soften, about 4 minutes. If lentils are not cooked through
then add a little more water and continue to cook until
tender. Cut the lamb into chops and serve over lentils
and fresh spinach leaves.
Serves 4
400 calories; 20 g fat; 300 mg sodium; 36 g protein
43
ROASTED TURKEY BREAST WITH
CRANBERRY-ORANGE SAUCE
all the way through. Open this flap like a book. Repeat on
the other side. Open this flap out to the other side. Cover
turkey with sheet of wax paper. Using the flat side of meat
mallet, pound the breast gently to flatten it evenly.
In small bowl, combine parsley, rosemary, sage and
thyme. Sprinkle herbs over cut surface of roast. Starting
at a short end, roll breast into a thick cylinder. Tie
crosswise in three or four places with kitchen string.
Season the outside of roast with pepper.
In Dutch oven or flameproof casserole slightly larger
than the turkey breast, heat olive oil over medium-high
heat. Add the breast and cook, turning occasionally, until
browned on all sides, about 10 minutes. Cover tightly
and bake until instant-read thermometer inserted into
center of breast reads 160° to 165°F, about 20 minutes.
Transfer turkey breast to carving board and loosely tent
with aluminum foil to keep warm.
What you will need:
·· 1 pound boneless, skinless turkey breast
·· 1 teaspoon chopped parsley
·· 1 teaspoon chopped sage
·· 1 teaspoon rosemary, plus sprigs for garnish
·· 1/2 teaspoon thyme, chopped
·· 1/4 teaspoon black pepper
·· 2 teaspoons extra virgin olive oil
·· 1/4 cup low-sodium chicken broth
·· 1/4 cup orange juice
·· 1/2 cup fresh or frozen cranberries
·· 1 teaspoon honey
How to make it:
Position rack in center of oven. Preheat oven to 350°F.
Place turkey breast on work surface. Holding sharp knife
parallel to work surface, start at middle of breast and cut
a deep incision into the thickest part of meat, cutting
toward the outer edge of breast; be very careful not to cut
44
Pour the cooking juices out of pot into a glass measuring
cup. Let stand for a few minutes; then skim off the fat
that rises to the surface, using spoon or paper towels.
Add enough chicken broth to cooking juices to make
1/2 cup. Return the liquid to the pot. Add orange juice,
cranberries and honey. Bring to boil over high heat.
Boil until cranberries have popped and sauce is slightly
thickened and has reduced to about 1/2 cup, about 5
minutes. Stir in any juices from the turkey.
Thinly slice turkey and divide among 4 plates. Pour
sauce over each plate.
Serves 4
160 calories; 2.5 g fat; 210 mg sodium; 28 g protein
SEARED CHICKEN AND MOROCCAN
COUSCOUS WITH APRICOT SAUCE
What you will need:
·· 1 pound chicken breast, with skin (4 individual
servings, trimmed, tenders removed)
·· 1/2 teaspoon black pepper
·· 1/4 cup white, unbleached, all-purpose flour
·· 1 tablespoon canola oil
·· 3/4 cup white wine
·· 2 tablespoons chopped shallots
·· 4 fresh apricots, pitted and chopped
·· 2 tablespoons apricot preserves
·· 2 teaspoons fresh tarragon, chopped
·· 4 servings of Moroccan Couscous with Saffron, Raisins
and Toasted Almonds (see recipe on page 53)
How to make it:
Between sheets of plastic wrap, flatten one piece of
chicken at a time with rolling pin, meat mallet or heavy
skillet to an even 1/2-inch thickness. Sprinkle with
pepper. Place flour in shallow dish. Dredge chicken in
flour, shaking off excess. Discard any leftover flour.
Heat oil in large skillet over medium heat. Add chicken
and cook until browned and no longer pink in the center,
3 to 5 minutes per side. If necessary, cook chicken in
batches. Transfer to a plate; cover and keep warm.
With the heat off, add wine and shallots to the pan.
Return to medium heat and cook, scraping up any
browned bits, about 3 minutes. Add apricots and cook
until fruit begins to break down, 2 to 3 minutes. Stir in
preserves and tarragon. Return chicken to the pan and
cook until heated through, 1 to 2 minutes. Serve chicken
with sauce over a portion of couscous.
Serves 4
420 calories; 9 g fat; 300 mg sodium; 34 g protein
SPICY MAHI-MAHI AND MANGO TACOS
What you will need:
·· 3 tablespoons lime juice, divided
·· 3 tablespoons orange juice, divided
·· 1 garlic clove, minced or pressed
·· 2 teaspoons chili powder
·· 1/2 teaspoon black pepper
·· 1/8 teaspoon ground cayenne pepper
·· 1 pound mahi-mahi, rinsed and patted dry; cut into
bite-size chunks
·· 2 cups mango (about 1 mango peeled, pitted, and
coarsely chopped)
·· 1 tablespoon red onion, chopped
·· 1/4 cup fresh cilantro, chopped
·· 1/2 teaspoon chopped chili peppers
·· 2 teaspoons olive oil
·· 4 (8-inch) whole-wheat tortillas
·· 1 avocado, pitted, peeled, and coarsely chopped
·· 1 lime, cut in wedges for serving
How to make it:
In medium bowl, whisk together half of lime juice, half
of orange juice, garlic, chili powder, black pepper and
cayenne. Add the fish and gently stir to coat. Let stand
for at least 10 minutes or cover and place in refrigerator
for up to 4 hours.
In medium bowl, combine mango, onion, cilantro, chili
peppers and remaining lime and orange juices. Stir
gently until well combined. Set aside in refrigerator if
you are marinating the fish longer than a few minutes.
In a large skillet, heat oil over medium-high heat. Add
the fish and its marinade and cook for 3 to 4 minutes,
turning frequently, until fish is opaque.
While the fish cooks, wrap tortillas in damp paper towels
and microwave on high for 30 seconds. Gently fold
avocado into mango mixture.
Divide the fish evenly among the tortillas. Divide mango
mixture among the tacos, spooning it on top of the fish.
Serve with lime wedges.
Serves 4
400 calories; 14 g fat; 300 mg sodium; 27 g protein
45
SPICY TILAPIA WITH PINEAPPLE-PEPPER RELISH
What you will need:
·· 2 teaspoons canola oil
·· 1 teaspoon Cajun seasoning
·· 1/4 teaspoon chili pepper or cayenne
·· 1 pound tilapia (4-ounce fillets)
·· 1 1/2 cups pineapple chunks
·· 3/4 cup yellow onion
·· 1/2 cup fresh Italian plum tomatoes, chopped
·· 2 tablespoons rice vinegar
·· 1 tablespoon cilantro
·· 1 tablespoon jalapeno chili peppers, seeded and chopped
·· 1 fresh lime, cut in wedges for garnish
How to make it:
Heat oil in large nonstick skillet over medium-high heat.
Combine Cajun seasoning and chili pepper in a small
bowl. Sprinkle fish evenly with spice mixture. Add fish
to pan and cook for 2 minutes on each side or until fish
flakes easily when tested with a fork.
Combine pineapple and next 5 ingredients in large
bowl, stirring gently. Serve pineapple mixture with fish.
Garnish with lime wedges.
Serves 4
180 calories; 4.5 g fat; 300 mg sodium; 24 g protein
STIR-FRIED BEEF AND BROCCOLI IN GARLIC SAUCE
What you will need:
·· 1 pound beef flank steak (London broil) sliced thin
against the grain
·· 2 teaspoons low-sodium soy sauce
·· 2 teaspoons dessert wine or dry sherry
·· 3 fresh garlic cloves, minced or pressed
·· 1 tablespoon ginger root, grated
·· 1/4 cup scallions, white parts only, minced
·· 1 tablespoon peanut oil, divided
·· 1/2 pound shiitake mushrooms, wiped clean, stems removed, and sliced to 1/2-inch thickness
·· 3 cups broccoli florets, cut into 1-inch pieces
·· 3/4 cup water
How to make it:
Toss beef with soy sauce and sherry in medium bowl.
In small bowl, combine garlic, ginger, scallions and half
of the peanut oil.
Heat remaining peanut oil in 12-inch nonstick skillet over
high heat until just smoking. Add the beef and shiitakes,
then cook, stirring occasionally and breaking up clumps
46
until lightly browned, 2 to 3 minutes. Transfer beef and
shiitakes to two clean bowls, separated.
Add broccoli and water to the pan. Cover and cook until
broccoli begins to turn bright green, 1 to 2 minutes.
Uncover and cook, stirring frequently, until liquid
evaporates and broccoli is crisp-tender, about 2 to 4
minutes longer. Return shiitakes to the pan.
Clear the center of pan and add garlic mixture. Cook,
mashing garlic mixture into the broccoli. Add beef and
toss to combine. Whisk the sauce to recombine, then
add it to the pan and bring to simmer. Off the heat, toss
until beef and vegetables are sizzling hot and coated
with sauce.
Serves 4
320 calories; 12 g fat; 300 mg sodium; 26 g protein
a clean bowl. Add carrots to the pan and cook, stirring
occasionally, until crisp-tender, about 2 minutes. Return
asparagus to the pan.
Clear the center of the pan and add garlic mixture.
Cook, mashing the garlic mixture into pan with back
of spatula, until fragrant, about 45 seconds. Stir
garlic mixture into vegetables. Add scallion greens
and shrimp. Toss to combine. Whisk the sauce to
recombine, then add it to the pan and bring to a
simmer. Remove pan from heat and toss all ingredients
until coated with sauce and sizzling hot. Season with
pepper to taste and serve immediately over Sticky
Brown Rice.
Serves 4
270 calories; 8 g fat; 280 mg sodium; 27 g protein
STIR-FRIED SHRIMP AND ASPARAGUS
What you will need:
·· 1 pound large, raw shrimp, peeled and deveined
·· 2 teaspoons low-sodium soy sauce
·· 2 teaspoons dry sherry or dessert wine (Madeira)
·· 2 garlic cloves, minced or pressed
·· 1 tablespoon fresh ginger root, grated
·· 5 scallions, white parts minced and green parts cut
into 1/4-inch segments
·· 2 tablespoons peanut oil, divided
·· 2 cups fresh asparagus spears, tough ends removed,
sliced on the bias into 2-inch lengths
·· 2 fresh carrots, peeled and cut into 2-inch matchsticks
·· 2 cups Sticky Brown Rice, cooked (see recipe on page 57)
How to make it:
Toss the shrimp with soy sauce and sherry in medium bowl.
In small bowl, combine garlic, ginger, scallion whites and
half of the peanut oil.
Heat remaining peanut oil in large nonstick skillet over
high heat until just smoking. Add the shrimp and cook,
stirring occasionally, until curled and bright pink, about 1
1/2 minutes. Transfer shrimp to a clean bowl.
Add asparagus to the pan and cook, stirring occasionally,
until crisp-tender, 2 to 3 minutes. Transfer asparagus to
47
simple
healthier
sides
BAKED GARLIC PITA CHIPS
BRUSSELS SPROUTS CARNIVAL
What you need:
·· 2 1/2 whole-wheat pitas
·· 1 tablespoon plus 1 3/4 teaspoons extra virgin olive oil
·· 1 garlic clove
What you need:
·· 1 cup water
·· 3 cups Brussels sprouts, cut into quarters (fresh or frozen)
·· 1/4 cup red onions, sliced thin
·· 1/4 cup red bell pepper, small diced
·· 1/8 teaspoon, granulated garlic
How to make it:
Preheat oven to 350°F.
Cut pita bread into bite-sized triangle pieces. Press
garlic clove through a garlic press. Using a mixing bowl,
toss together the pita triangle pieces with the olive oil
and garlic. Place in a single layer on a sheet pan lined
with foil. Serve with your favorite salsa or hummus.
Serves 4
70 calories; 3 g fat; 115 mg sodium; 2 g protein
BAKED SWEET POTATO HALF
What you need:
·· 4-ounce sweet potato (about 1/2 medium potato),
baked in skin
How to make it:
Bring a braising pot with 1 cup of water to boil on
medium-high heat.
Add Brussels sprouts, cover and continue to boil for 4
minutes. Drain water and stir in red onions, red peppers
and granulated garlic.
Cover and steam for an additional 2 minutes on
medium-high heat. Drain and serve.
Serves 4
85 calories; 1 g fat; 30 mg sodium; 7 g protein
How to make it:
Preheat oven to 325°F.
Cut sweet potato in half lengthwise.
Wrap each half of potato in foil and bake directly on the
oven rack for 60 minutes. Allow to cool and serve only
1/2 for each portion.
Serve as a starch option with your favorite lunch or
dinner protein.
Serves 1
80 calories; 0 g fat; 30 mg sodium; 2 g protein
49
BUTTERNUT and BARLEY PILAF
CALICO COUSCOUS
What you need:
·· 1 1/2 cups water
·· 1/2 cup fresh or frozen corn kernels
·· 1 1/2 tablespoons lime juice
·· 1 teaspoon minced garlic (about 2 cloves)
·· 1/4 teaspoon black ground pepper
·· 1 pinch saffron
·· 1 cup couscous
·· 3/4 cup seeded, chopped tomato
·· 2 tablespoons chopped fresh cilantro
How to make it:
Combine first 6 ingredients in a medium saucepan; place
over medium-high heat, and bring to a boil.
Stir in couscous and cover; remove from heat and let
stand 5 minutes.
Fluff couscous mixture with a fork. Add tomato and
cilantro, tossing well.
What you need:
·· 1 1/4 tablespoons extra virgin olive oil
·· 1 medium red onion, chopped
·· 1 1/2 cups water
·· 12 ounces reduced-sodium chicken broth or
vegetable broth
·· 1 cup butternut squash, cut into 1/2-inch cubes
·· 3/4 cup barely
·· 1/4 cup fresh parsley, chopped
·· 3/4 teaspoon fresh lemon zest
·· 2 teaspoons fresh lemon juice
·· 1 garlic clove, minced
·· 1/2 teaspoon black pepper
How to make it:
Heat oil in large saucepan over medium heat. Add onion
and cook, stirring often, until softened, 2 to 3 minutes.
Add broth, water, squash and barley. Reduce heat to
medium-low, cover and simmer until squash and barley
are tender and most of the liquid has been absorbed,
about 30 minutes. Add parsley, lemon zest, lemon juice,
garlic and pepper; mix gently. One serving is 2/3 cup.
Serves 4
190 calories; 5 g fat; 250 mg sodium; 5 g protein
50
Serves 4
144 calories; .5 fat; 125 mg sodium; 5.3 g protein
CALICO SLAW
What you need:
·· 2 cups purple cabbage, sliced or shaved thin
·· 2 cups savoy cabbage, sliced or shaved thin
·· 2 teaspoons white wine vinegar
·· 1 1/2 teaspoons granulated sugar
·· 1 tablespoon light mayonnaise
How to make it:
Heat skillet pan to medium-high heat.
Add vinegar and sugar and stir. Add purple cabbage
and cook for 1 minute, making sure that you incorporate
the vinegar and sugar mixture throughout the cabbage.
(This will turn it brighter in color.)
Pull from heat and allow to cool. Mix together with the
savoy cabbage and light mayonnaise.
Serves 4
115 calories; 4 g fat, 75 mg sodium; 2 g protein
CARROT AND ORANGE COUSCOUS SALAD
··
··
··
··
··
··
1/4 teaspoon paprika
1/3 cup orange juice
3/4 teaspoon fresh orange zest
1/2 cup whole-wheat couscous, dry
1/8 teaspoon black pepper
2 tablespoons sliced almonds, toasted
How to make it:
In small saucepan, heat olive oil over medium heat. Add
onion, carrot and parsnip. Cook, stirring occasionally,
until softened, about 8 minutes. Stir in cumin and
paprika, and cook for 1 minute.
Pour orange juice into measuring cup. Add enough
water to make about 2 cups. Pour the juice and water
into the saucepan with other ingredients. Bring to
boil. Reduce heat and simmer, partially covered, for
2 minutes. Stir in orange zest, couscous and pepper.
Cover and simmer for 2 minutes. Stir, cover, and remove
pan from heat. Let stand for 5 minutes. Fluff with a fork.
Sprinkle with almonds.
Serves 4
180 calories; 3.5 g fat; 100 mg sodium; 6 g protein
CINNAMON BAKED APPLES
What you need:
·· 2 teaspoons extra virgin olive oil
·· 6 tablespoons red onion, chopped
·· 1 carrot, peeled and sliced
·· 1/2 cup parsnips, peeled and sliced
·· 1/2 teaspoon ground cumin
What you need:
·· 4 cups apples, cut into 8 wedges each (Granny Smith
and Honey Crisp)
·· 1 teaspoon brown sugar
·· 1/3 teaspoon ground allspice
·· 1/4 teaspoon ground nutmeg
·· 2 teaspoons margarine
51
CINNAMON BAKED APPLES
How to make it:
Preheat oven to 250°F.
Toss apples together with the brown sugar, cinnamon,
allspice and nutmeg.
Heat margarine in a skillet to medium-high heat.
Add apples fresh side down and continue to sauté
for 3 minutes. Remove from heat and bake at 250°F
uncovered for 15 minutes.
Serve about 1 cup per portion.
Serves 4
185 calories; 4 g fat; 50 mg sodium; 0 g protein
FRESH FRUIT CUP
LEMON-DILL GREEN BEANS
What you need:
·· 1 pound green beans
·· 1 1/2 tablespoons dill sprigs, minced
·· 1 tablespoon fresh shallots, chopped
·· 1 tablespoon extra virgin olive oil
·· 1 tablespoon lemon juice
·· 1 teaspoon mustard, stone-ground
·· 1/4 teaspoon black pepper
How to make it:
Bring an inch of water to boil in large saucepan, fitted
with steamer basket. Add green beans. Cover and steam
until tender-crisp, 5 to 7 minutes.
Whisk together in a large bowl: dill, shallot, oil, lemon
juice, mustard and pepper. Add green beans and toss to
coat. Let stand for about 10 minutes to blend flavors.
Serves 4
70 calories; 4 g fat; 170 mg sodium; 2 g protein
LEMON ICE
What you need:
·· 1 banana, sliced
·· 1 cup fresh strawberries, tops removed and cut in half
·· 1 cup green seedless grapes
·· 1 red apple, cut into wedges
·· 1 lemon wedge
How to make it:
Toss all ingredients with the juice from one lemon wedge
to prevent discoloration then serve.
Serves 4
100 calories; 2 g fat; 50 mg sodium; 0 g protein
52
What you need:
·· 2 cups water
·· 1 lemon, juice and zest
·· 4 tablespoons granulated sugar
How to make it:
Mix all ingredients and place into a shallow glass baking
dish. Place into the freezer. Use a fork every 10 minutes
to fluff the mixture until it is completely frozen.
Serve in a frozen clear martini glass or cup
MOROCCAN COUSCOUS WITH
SAFFRON, RAISINS AND TOASTED ALMONDS
Serves 4
60 calories; 0 g fat; 5 mg sodium; 0 g protein
LEMON TARRAGON SAUCE
What you need:
·· 2 tablespoons flour
·· 1/2 cup water
·· 1/2 lemon, juice and zest
·· 1 teaspoon fresh tarragon, finely chopped
·· 1/4 cup cooking sherry wine
·· 1/4 teaspoon black ground pepper
How to make it:
Heat skillet to medium-high heat. Add all ingredients
and bring to a boil while whisking.
Pour through a strainer and serve warm with your
favorite entrée.
Serves 4
20 calories; 1 g fat; 75 mg sodium; 0 g protein
MASHED POTATOES
What you need:
·· 3 cups large russet potatoes, peeled and cut into pieces
·· 3/4 cup nonfat yogurt
·· 2 teaspoons salted butter
·· 3 tablespoons fresh chives, minced
How to make it:
Place potatoes in boiling water and cook until tender
(about 20 minutes); drain. In a bowl, combine potatoes,
yogurt and butter. Beat with electric mixer until fluffy. Mix
in chives; season with pepper to taste. Serve hot.
Serves 4
150 calories; 2 g fat; 100 mg sodium; 5 g protein
What you need:
·· 1 cup whole-wheat couscous
·· 1 yellow onion, chopped
·· 1/2 teaspoon olive oil, divided
·· 1/8 teaspoon saffron threads, crumbled
·· 1/8 teaspoon cinnamon
·· 1/8 teaspoon ground cayenne pepper
·· 1 cup water
·· 1/2 cup low-sodium chicken broth
·· 1/2 cup seedless raisins, unpacked
·· 1 teaspoon lemon juice
·· 3 tablespoons sliced almonds, toasted
·· 1/2 teaspoon black pepper
How to make it:
Toast the couscous in a large saucepan over mediumhigh heat, stirring frequently, until some grains are just
beginning to brown, about 3 minutes. Transfer the grains
to a large bowl; set aside.
Combine onion, 1/4 teaspoon olive oil in the saucepan.
Cover and cook over medium-low heat, stirring
occasionally, until onion is softened, 8 to 10 minutes. Stir in saffron, cinnamon and cayenne. Cook until
fragrant, about 30 seconds. Stir in water, broth and
raisins. Bring to boil.
Stir the boiling liquid into couscous. Cover the bowl
tightly with plastic wrap and let stand until grains
53
MOROCCAN COUSCOUS WITH SAFFRON, RAISINS AND TOASTED ALMONDS
are tender, about 12 minutes. Uncover bowl and fluff
grains with a fork. Stir in remaining oil, lemon juice and
almonds. Season to taste with pepper.
Then mix remaining ingredients into the margarine.
Spray small baking dish with cooking spray. Add peach
mixture and top evenly with the flour mixture.
Serves 4
260 calories; 2.5 g fat; 100 mg sodium; 9 g protein
Bake for 30 minutes and serve warm or cold.
O’BRIEN POTATOES
Serves 4:
308 calories; 8 g fat; 80 mg sodium, 5 g protein
What you need:
·· 2 cups russet potatoes, small diced
·· 1 cup water
·· 1/4 cup green bell peppers, small diced
·· 1/4 cup red bell peppers, small diced
·· 1/4 cup yellow onion, diced fine
·· 1/4 teaspoon ground black pepper
·· Cooking spray
ROASTED GARLIC SAUCE
How to make it:
Preheat oven to 425°F.
Heat a skillet coated with cooking spray to medium-high
heat. Add all ingredients and sauté for 4 minutes.
Finish in the oven until potatoes are browned and
completely cooked through, about 10 minutes.
Serves 4
60 calories; 0 g fat; 30 mg sodium; 2 g protein
PEACH CRISP
What you need:
·· 2 fresh peaches, sliced
·· 2 tablespoons granulated sugar
·· 1/2 lemon, juice and zest
·· 2 tablespoons margarine
·· 1/4 cup all-purpose flour
·· 1/4 cup brown sugar
·· 1/8 teaspoon ground cinnamon
·· 1/8 teaspoon ground ginger
·· 1/8 teaspoon ground nutmeg
·· Cooking spray
How to make it:
Preheat oven to 350°F.
Toss together peach slices with sugar, lemon juice and
zest. Cream margarine in a mixing bowl with a whisk.
54
What you need:
·· 1 full garlic head
·· 1/4 teaspoon olive oil
·· 1 teaspoon margarine
·· 1/4 cup yellow onion, minced
·· 1 teaspoon all purpose flour
·· 1/8 teaspoon ground black pepper
·· 1/2 cup hot water
·· 1/2 cup chicken stock, low sodium
·· 4 teaspoons parsley, chopped fine
How to make it:
Preheat oven to 325°F.
Cut garlic head in half crosswise. Place in a small
roasting pan and drizzle with oil. Then seal it with foil
and bake at 325°F for 45 minutes. Allow to cool.
Squeeze garlic cloves from the husk and mash with a
fork. Melt butter in small sauce pan and add minced
onion over medium heat. Add mashed roasted garlic,
flour and black pepper. Whisk hot water, chicken stock
and parsley. Bring to boil and serve hot over your
favorite entrée.
pierced with tip of a sharp knife, 20 to 40 minutes.
Some vegetables may be done before others, so start
checking after 20 minutes of roasting, and remove any
vegetables that are ready. Return remaining vegetables
to oven until they are fully roasted.
Serves 4
10 calories; 1 g fat; 55 mg sodium; 0 g protein
If grilling, grill vegetables 5 to 6 minutes per side.
ROASTED OR GRILLED VEGETABLES
WITH ROMESCO SAUCE
What you need:
·· Olive oil cooking spray, as needed to coat pan (about
5 quick sprays)
·· 4 Italian plum tomatoes, cored and halved (reserve 1
for the sauce)
·· 2 medium squashes or zucchinis, sliced in half lengthwise
·· 2 red bell peppers, cored, seeded and cut into 4
wedges (reserve 2 wedges for sauce)
·· 1 yellow bell pepper, cored, seeded and cut into 4 wedges
·· 1 cup whole unpeeled eggplant, cut lengthwise into
3 slices
·· 2 cups button mushrooms, stemmed
·· 2 teaspoons extra virgin olive oil
·· 1 1/2 teaspoons black pepper
·· 3 tablespoons sliced almonds, toasted
·· 4 fresh garlic cloves, peeled
·· 1 1/2 tablespoons red wine vinegar
How to make it:
If roasting the vegetables, preheat oven to 450°F.
Prepare three or four large, rimmed baking sheets or
shallow roasting pans. For the mushrooms, prepare one
pan or small cast-iron skillet.
If grilling, spray a grill grate with olive oil and prepare a
medium-hot grill.
Place all the vegetables in a large bowl and add 1/2
teaspoon olive oil and all the black pepper. Use your
hands to gently toss vegetables to evenly coat with oil.
If roasting, arrange vegetables on baking sheets,
placing mushrooms in their own small pan. Do not
overcrowd vegetables, or they will steam instead of
roast. Roast until lightly browned and tender when
When vegetables are cooked, set aside 4 tomato halves
and bell pepper wedges. Arrange remaining vegetables
on large platter; set aside while you prepare the sauce.
In work bowl of food processor, place almonds and garlic.
Process until almonds are ground. Add the reserved
tomatoes and bell peppers along with remaining olive
oil, pepper and vinegar. Process until mixture is well
combined; it will not be completely smooth. Transfer to
small bowl and serve with vegetables.
Serves 4
160 calories; 5 g fat; 250 mg sodium; 8 g protein
ROASTED RUSSET FRIES
What you need:
·· 2 large russet potatoes
·· 1 tablespoon extra virgin olive oil
·· 1 tablespoon paprika
·· 1 teaspoon onion powder
·· 1/2 teaspoon black pepper
How to make it:
Preheat oven to 400°F.
Cut russet potatoes in half lengthwise. Then cut into 6
lengthwise wedges.
Using a mixing bowl, toss together the potatoes wedges
with paprika, onion powder, black pepper and olive oil.
Place in a single layer on a sheet pan, lined with foil.
Bake for 20 minutes on each side. Use a spatula to flip
the potatoes.
Serves 4
130 calories; 3.5 g fat; 95 mg sodium; 3 g protein
55
ROSEMARY ROASTED BABY RED POTATOES
\What you need:
·· 2 garlic cloves
·· 2 teaspoons rosemary
·· 1/2 lemon, finely grated zest
·· 12 ounces whole red potatoes
·· 1/2 teaspoon black pepper
·· 2 teaspoons extra virgin olive oil
How to make it:
Preheat oven to 350°F. Mince fresh garlic and rosemary
together. Using a mixing bowl, toss together the
potatoes, lemon zest, pepper, olive oil with garlic and
rosemary mixture. Bake for 45 minutes (or until tender)
on sheet pan lined with parchment paper or foil.
Serves 4
80 calories; 2.5 g fat; 90 mg sodium; 2 g protein
··
··
··
··
3/4 teaspoon cornstarch
3/4 tablespoon distilled water
1 ounce cream cheese
2 tablespoons low-fat Parmesan cheese
How to make it:
Reconstitute porcini mushrooms in 1/4 cup water for
30 minutes.
Combine oil, white mushrooms and onion in large
nonstick skillet. Cover and cook over medium-low heat,
stirring occasionally, until mushrooms release liquid, 5 to
10 minutes. Uncover; increase heat to medium-high and
continue to cook, stirring often, until the liquid released
by mushrooms has evaporated and mushrooms are
browned, 2 to 5 minutes.
Stir in garlic, thyme and cayenne. Cook until fragrant,
about 30 seconds. Stir in the broth, porcini mushrooms
and strained mushroom liquid. Add green beans. Increase
heat to medium-high. Cover and cook until beans are
tender with a light crunch in the center, 6 to 9 minutes.
Super Food
Push green beans to one side of skillet.
Thyme — This versatile spice contains
beneficial compounds called flavonoids
that increase its antioxidant capacity. Just
one teaspoon of thyme contains as many
antioxidants as one carrot. Try sprinkling
thyme on mashed potatoes or steamed
vegetables. Add pizzazz to tuna salad or
seafood with a few thyme leaves.
Whisk cornstarch and water together, then pour into
empty side of skillet and bring to simmer, about 30
seconds. Whisk cream cheese into sauce until smooth.
Toss sauce with green beans and continue to cook,
uncovered, until green beans are tender and sauce has
thickened, 1 to 3 minutes. Season to taste with pepper.
Sprinkle with Parmesan before serving.
Serves 4
100 calories; 3.5 g fat; 240 mg sodium; 5 g protein
SKILLET GREEN BEAN CASSEROLE
What you need:
·· 3/4 teaspoon extra virgin olive oil
·· 3/4 cup white mushrooms, wiped clean and sliced to
1/4-inch
·· 3/4 cup yellow onion, chopped
·· 2 garlic cloves, minced or pressed through a garlic press
·· 3/4 teaspoon fresh thyme, minced
·· 1/8 teaspoon cayenne pepper
·· 3/4 cup chicken broth
·· 1 teaspoon dried porcini mushrooms, chopped fine
·· 2 cups green beans, with ends trimmed
56
SMASHED SWEET POTATOES
WITH COCONUT MILK
What you need:
·· 3 cups sweet potatoes, cut into 3/4-inch cubes
·· 1/2 cup coconut milk, low-fat
·· 1 teaspoon unsalted butter
·· 1/8 teaspoon nutmeg
How to make it:
Place sweet potatoes in glass microwave-safe bowl. Cover
and microwave on high until very tender, 4 to 5 minutes.
Transfer hot, cooked potatoes to mixing bowl. Add
coconut milk and nutmeg. Use potato masher to mash
potatoes. Combine with other ingredients.
heat in large saucepan. Cook, uncovered, until water level
drops below top surface of the rice, about 15 minutes.
(Small holes will appear in the surface of the rice.)
Serves 4
200 calories; 6 g fat; 240 mg sodium; 3 g protein
Reduce heat to very low. Cover and cook until rice is
tender, 15 to 20 minutes more.
Serves 4
190 calories; 1.5 g fat; 150 mg sodium; 4 g protein
WILD RICE WITH SHIITAKES AND TOASTED ALMONDS
SQUASH MEDLEY
What you need:
·· 1 yellow zucchini squash, cut in half lengthwise
·· 1 green zucchini squash, cut in half lengthwise
·· 1/8 teaspoon granulated garlic
·· 1/2 teaspoon dried oregano
How to make it:
Preheat oven to 375°F.
Toss zucchini with oregano and garlic. Place on a bake
sheet, cut side up, and bake for 20 minutes. Allow to rest
for 5 minutes, then slice zucchini into half moons. Serve
while still warm.
What you need:
·· 2 ounces shiitake mushrooms
·· 1 1/2 cups scallions, chopped
·· 3/4 teaspoon salted butter
·· 1/4 cup sliced almonds
·· 3/4 cup wild rice, dry and uncooked
·· 1 3/4 cups low-sodium chicken broth
·· 1/2 teaspoon black pepper
How to make it:
Preheat oven to 325°F. Remove stems from the shiitake
mushrooms and slice thin. Remove roots from green
onions (scallions) and slice thin in one big bunch. Heat a
medium braising pan to medium-high heat. Add butter
to melt. Then add almond slivers and cook for 1 minute.
Next add green onions and mushrooms and sauté
together for 3 minutes until reduced by half in volume.
Add wild rice, chicken stock and pepper. Bring to boil
then cover and transfer to the oven for 60 minutes.
Serves 4
160 calories; 4 g fat; 40 mg sodium; 7 g protein
Serves 4
40 calories; 1 g fat; 10 mg sodium; 2 g protein
STICKY BROWN RICE
What you need:
·· 1 cup long-grain brown rice
·· 1/4 cup sweet rice wine vinegar
·· 2 1/2 cups distilled water
How to make it:
Bring water, vinegar and rice to boil over medium-high
57
Classics
with a
Heart
Healthy
Twist
Remember, you don’t have to give up all your favorite
foods just because you’re on a low-sodium diet. We’ve
provided you with three delicious classic dishes made
healthier and lower-sodium.
CALIFORNIA GRILLED CHICKEN COBB
What you need:
·· 4 slices turkey bacon, cooked crispy and diced fine
·· 4 cups finely shredded romaine lettuce
·· 3 cups finely shredded spinach leaves
·· 8 ounces sliced, grilled chicken breast
·· 1 1/2 cups fresh tomatoes, diced
·· 2 large hard-boiled egg whites, finely chopped
·· 1/4 cup reduced-fat blue cheese crumbles
·· 1/4 cup finely chopped red onion
·· 1/4 cup low-fat red wine vinaigrette dressing
How to make it:
Mix together romaine lettuce and spinach leaves.
Equally divide among 4 bowls.
Divide all toppings separately on top of the lettuce,
making a line of each topping so that you can see all
the colors.
Drizzle each salad with 1 tablespoon low-fat red wine
vinaigrette dressing.
Serves 4:
98 calories; 5 g fat; 197 mg sodium; 10 g protein
What you saved:
152 calories; 16 g fat; 251 mg sodium; 6 g protein
Typical serving:
250 calories; 21 g fat; 449 mg sodium; 16 g protein
ITALIAN-STYLE EGGPLANT PARMESAN
THE CLASSIC BURGER (TURKEY-STYLE)
What you need:
·· Olive oil cooking spray
·· 2 large egg whites
·· 1 teaspoon milk, nonfat
·· 2/3 cup dried bread crumbs
·· 1/4 teaspoon garlic powder
·· 1 teaspoon fresh parsley, finely chopped
·· 1 pound eggplant, cut crosswise into 1/4-inch-thick circles
·· 1 1/2 cups low-sodium marinara sauce
·· 1 1/4 cups low-fat mozzarella, shredded
·· 1 tablespoon low-fat Parmesan, grated
What you need:
·· 1/4 cup egg substitute
·· 1/4 cup bread crumbs
·· 1/4 cup dried cranberries, finely chopped
·· 1 tablespoon, Italian herb seasoning
·· 3 tablespoons low-sodium feta cheese, crumbled
·· 1 pound lean ground turkey
·· 4 whole wheat hamburger buns, split
·· 4 leaves green leaf lettuce
·· 4 slices of jumbo tomato
How to make it:
Preheat oven to 400°F.
Mist a large nonstick baking sheet with olive oil spray. Beat
egg whites and milk with a fork in a small mixing bowl.
Combine the bread crumbs, garlic powder and parsley
in a second bowl. Dip one of the eggplant slices into
the egg mixture. Next, dip the eggplant into the bread
crumb mixture and lay it on a prepared baking sheet.
Continue breading remaining eggplant slices, laying
them side by side, not touching, on the baking sheets.
Transfer the sheets to the oven rack and bake for 10-12
minutes, until the eggplant is lightly browned.
Remove from the oven and reduce the oven temperature
to 350°F. Then, spread 1/2 cup marinara sauce evenly
over the bottom of a 11 X 7 baking dish. Layer half of
the eggplant slices on top of the marinara sauce. Spoon
another 1/2 cup marinara sauce evenly over the eggplant,
followed by half of the mozzarella. Layer the remaining
eggplant slices over the mozzarella, followed by another
1/2 cup of marinara sauce and then remaining mozzarella.
Sprinkle the tops evenly with the Parmesan.
How to make it:
In a large bowl, combine the egg substitute, bread
crumbs, cranberries, Italian herb blend and low-sodium
feta cheese. Crumble turkey over mixture and mix well.
Shape into four patties.
Using long-handled tongs, moisten a paper towel with
cooking oil and lightly coat the grill rack. Grill, covered,
over medium heat or broil 4 inches from heat for 5-7
minutes on each side or until meat thermometer reads
165°F and juices run clear. Serve on buns with a piece of
lettuce and tomato.
Serves 4:
354 calories: 13 g fat: 350 mg sodium: 27 g protein
What you saved:
130 calories; 19 g fat; 362 mg sodium; 2 g protein
Typical beef burger serving:
484 calories; 32 g fat; 712 mg sodium; 29 g protein
Bake, uncovered, for 30 minutes, or until cheese is bubbly
and beginning to brown slightly. Serve immediately.
Serves 4:
102 calories; 2 g fat; 250 mg sodium; 7 g protein
What you saved:
352 calories; 12 g fat; 343 mg sodium; 12 g protein
Typical serving:
454 calories; 14 g fat; 593 mg sodium; 19 g protein
59
Fresh
herbtips
Many people are hesitant to cook with fresh herbs
because they’re not sure how cooking with them
compares to cooking with dried herbs. Use these simple
tips to make cooking with fresh herbs easy and delicious.
Purchase a small amount
Fresh herbs do not last long, so it’s best to purchase only
what you’ll use within a few days. Farmers markets and
local grocery stores are great sources. Consider growing
an herb garden to have fresh herbs at your disposal.
Wash thoroughly
Just like vegetables, herbs need to be washed before
use. Pat the herbs dry or use a salad spinner to remove
moisture after washing.
Store the herbs properly
Refrigerate the herbs in an open or perforated bag for
up to seven days. You may also refrigerate in standing
water if you change the water every two days.
Freeze what you don’t use
Fresh herbs freeze well. Wash, drain and dry the herbs
before wrapping tightly in plastic wrap and freezing
for up to six months. Herbs will lose their color but will
maintain their flavor.
Convert dry herbs to fresh in recipes
One teaspoon of dried herbs equals three teaspoons of fresh.
Add fresh herbs at the end of cooking
This will give you the best color and flavor.
Planting
an herb
garden
Planting your own herb garden is a great way to
have fresh herbs on-hand. Plus, you’ll be avoiding
the chemicals and pesticides that may be used on
conventional herbs.
Choose a Location
Any spot that gets about six hours of sun a day is a good
choice. You may plant outside in a bed or even in small
pots. For an indoor garden, a sunny spot in front of a
kitchen window might be nice.
Prepare the Area
Start after the last day of frost, and plant early in the
morning or in the late afternoon. You may use either
transplants or seeds.
If you’re planting outside, loosen the soil. If the soil is
compacted or contains heavy clay, add some compost,
peat moss or coarse sand.
Plant Your Herbs
If you’re using bedding plants, make sure you create
large enough planting holes. Place plants or seeds about
18 inches apart to give them room to spread out and
grow. When you’re done planting, don’t forget to label
the herbs.
Give the new plants or seeds plenty of water. Once
established, make sure your herbs get an inch of water
each week.
Don’t use any herbicides. You may plant marigolds
around your herbs to naturally deter pests.
Harvesting
Once the herbs are mature, you can begin harvesting.
Take only a little bit each time so that the plant can
recover easily. The best time to pick herbs is in the
morning before the sun gets too hot.
Always remember to wash your herbs thoroughly
before use.
61
Healthy
Choice
Quick
Reference
Guide
Daily Nutrition Guidelines
·· S
odium: 2,000 mg or less per day (unless otherwise
instructed by your physician)
·· Total fat: 50 g or less per day
·· Cholesterol: 300 mg or less per day
·· Fiber: 25 g or more per day
5 Healthy Cooking Tips
1.
eep your veggies crisp and full of nutrients! When
K
vegetables are overcooked, they can lose some of their
nutrients as well as their vibrant color. Preserve all they
have to offer by steaming or stir-frying them quickly.
2.
xplore salt-free seasoning options. While prepared
E
seasonings and salad dressings can often be high
in sodium, herbs, vinegar, citrus zest, onions, garlic
and chilies can all add delicious flavor without the
added salt.
3.
et your self up for success by keeping some healthy
S
home-cooked meals in your freezer. When you
prepare a recipe, make enough for several other
meals. You can freeze it and have heart-healthy food
on hand for when you’re too busy to cook.
4.
If you’re not buying fresh produce, opt for frozen
instead of canned. Canned, processed and
preserved vegetables usually have very high
sodium content. If you prefer canned for things
such as tomato sauce, look for the “low-sodium” or “no salt added” varieties.
5.
ecrease the amount of fat and calories in your
D
recipes by using nonfat milk instead of whole and
reduced-fat cheese instead of full-fat cheese. You
can also substitute nonfat Greek yogurt for sour
cream on baked potatoes and tacos.
Interpreting Food Claims
Portion Control
You’re probably accustomed to seeing all the food claims
on packages these days. Everywhere you turn, you’ll see
claims of “low fat,” “high fiber” or “a good source” of
something. Did you know that there are actual guidelines
that foods have to meet to use these labels?
If you’re trying to manage your weight or just want some
easy-to-follow guidelines for portion control, the visuals
below should help you easily control your portions.
Remember – the healthiest foods often do not have
labels at all. Vegetables, lean meats, fruits and raw
nuts are always a safe bet, but use the chart below to
understand the claims made on packaged foods.
Food Claim
What it Means
Sugar free
Less than 0.5 grams of
sugar per serving
Low in sugar
Less than 4 grams of
sugar per ounce
Fat free
Less than 0.5 grams of
fat per serving
Low fat
3 grams of fat or less
per serving
Reduced fat
At least 25 percent less
fat per serving than the
regular product
Low cholesterol
20 or fewer milligrams of
cholesterol and 2 grams or
less of saturated fat
Sodium free or no
sodium
Less than 5 milligrams of
sodium and no sodium
chloride in ingredients
Low sodium
140 milligrams or less of
sodium per serving
High fiber
5 grams or more of fiber
per serving
Good source of fiber
2.5 to 4.9 grams of fiber
per serving
·· F
ill 1/2 your plate with vegetables and fruits
·· Fill 1/4 of your plate with lean protein, such as beef,
chicken or fish
·· Fill 1/4 of your plate with whole grains
PROTEIN
WHOLE
GRAINS
FRUITS &
V E G E TA B L E S
Below are some illustrations that will help you
understand what servings sizes of common foods look like.
1 cup of vegetables, fruits or whole grains = 1 fist
3 ounces of chicken, beef or fish = the palm of
your hand
1 teaspoon of butter or margarine = finger tip
1 ounce of nuts = 1 handful
1 ounce of cheese = your thumb
63
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