Serves: 6
Preparation: 30 mins.
Calories: 361
Fat: 10.3 g.
Sodium: 735 mg.
INGREDIENTS
1 tablespoon canola oil
1 garlic clove, minced
1/2 teaspoon chipotle chili powder
1/4 teaspoon salt
1/3 cup water
1 (15-ounce) can organic black beans, drained
1 (15-ounce) can organic kidney beans, drained
3 tablespoons refrigerated fresh salsa
6 (10-inch) reduced-fat flour tortillas (such as Mission)
1 cup (4 ounces) preshredded reduced-fat four-cheese Mexican blend cheese
1 1/2 cups chopped plum tomato (about 3)
1 1/2 cups shredded romaine lettuce
6 tablespoons thinly sliced green onions
6 tablespoons light sour cream
PREPARATION
1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chili powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.
2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.
Asian Salmon Sliders with Citrus Yogurt Sauce
Actual recipe from Women’s Health Magazine
Serves: 6
Preparation: 20 minutes
Calories: 292
Fat: 11 grams (2 grams saturated fat)
Sodium: 446 milligrams
INGREDIENTS
1/2 cup plain low-fat yogurt
Juice of half a lime
Juice of half an orange
1 tsp. honey
1 lb. skinless, boneless salmon
1 Tbsp. sesame oil
2 Tbsp. low-sodium soy sauce
1 piece ginger (1 inch), chopped
2 garlic cloves, chopped
Juice of half a lemon
1/2 cup bread crumbs
1/2 cup cilantro, chopped
2 tsp. vegetable oil
6 small 100-percent whole-grain pitas
PREPARATION
1. Combine yogurt, lime juice, orange juice and honey; set aside.
2. Preheat grill to medium. Wash salmon and pat dry. Chop half the fish, and place in food processor along with sesame oil, soy sauce, ginger, garlic, lemon juice, and salt and pepper to taste. Process into a pasty puree.
3. Chop remaining salmon, and add to puree along with bread crumbs and cilantro. Pulse until combined. Form into 12 small patties and brush with oil.
4. Grill 4 minutes per side. Stuff pitas with burgers and yogurt sauce.
Quick Breakfast Taco
Serves: 1
Preparation: 15 minutes
Calories: 153
Fat: 2 gram (1 gram saturated)
Protein: 17 grams
1 serving
Active Time: 15 minutes
Total Time: 15 minutes
INGREDIENTS
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters
PREPARATION
1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.
Lebanese Salad
Serves: 4
Preparation: 10 minutes
Calories: 221
Fat: 16 grams
Sodium: 500 milligrams
INGREDIENTS
2 cucumbers, diced
4 Roma tomatoes, diced
1 red onion, minced
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
3 tablespoons chopped fresh mint (any variety)
1/4 cup pitted sliced kalamata olives
1 cup cubed feta cheese or crumbled feta cheese
Salt and pepper
Toss all ingredients, excepting salt and pepper, in a bowl.
Add salt and pepper to taste.
Chill at least 3 hours prior to serving.
Citrus and Cumin Roasted Chicken
Serves: 6
Preparation: 25 minutes (cook time 2 hours)
Calories: 409
Fat: 28.6 grams
Sodium: 158 milligrams
Ingredients
2 oranges, washed and cut into eighths
2 limes, quartered
1 (3-pound) chicken, washed and patted dry
2 tablespoons ground cumin
Kosher salt
Fresh ground black pepper
5 garlic cloves, peeled and crushed
3 sprigs fresh oregano
3 tablespoons oil
1 cup chicken stock (more if needed)
Directions
• Preheat oven to 400 F.
• Remove the zest from 2 orange wedges and 2 lime wedges, and set aside.
• Rub chicken with juice of those wedges.
• Season the entire chicken, including the cavity, with the cumin, salt and pepper to taste.
• Inside the cavity, place the used orange and lime wedges, plus 3 orange wedges, 3 lime wedges, 2 cloves of garlic and 3 sprigs of oregano.
• Place a small roasting pan over high heat, and add the oil.
• When the oil smokes, place the chicken breast-side down in the pan.
• Sear, rolling slightly for even browning, until the breast is golden brown, about 4 to 5 minutes.
• Remove the chicken from the pan, slip a flat rack on bottom of pan, then place the chicken on the rack, breast-side up.
• Add the stock, remaining garlic cloves and a couple more sprigs of oregano to the pan.
• Squeeze the juice of the 7 orange wedges and remaining lime wedges into the pan, adding the juiced wedges to the pan as well.
• Roast until the chicken juices run clear when the leg is pieced near the joint, about 1 hour and 30 minutes.
• Check the moisture in the pan a few times while cooking, adding chicken broth if the pan juices are drying up.
• Transfer chicken to a warm platter, and allow it to rest for 20 minutes before carving. Remove the fruit wedges, oregano and garlic from the pan, then place the pan juices in a small saucepan.
• Bring to a simmer over medium heat, taste and adjust seasoning, adding more orange juice from the remaining wedges if desired.
• Remove from heat, and add the reserved zest. Carve the chicken, and serve with the sauce.
Grilled Chicken Breasts with Warm Balsamic Strawberries
Source: http://my.clevelandclinic.org
Serves: 4
Preparation: 35 minutes
Calories: 130 calories (24 percent calories from fat)
Fat: 3.5 grams (0.5 grams saturated fat)
Sodium: 210 milligrams sodium
CHICKEN: INGREDIENTS
Four 3-ounce boneless, skinless chicken breasts, pounded thin
Juice of 1 lemon
2 teaspoons extra virgin olive oil
2 garlic cloves, minced
1 ½ tablespoons chopped fresh tarragon
¼ teaspoon kosher salt
Freshly ground pepper
½ cup Warm Balsamic Strawberries (recipe follows)
Minced fresh chives, optional
DIRECTIONS
Place the chicken breasts in a shallow dish. In a small bowl, combine the lemon juice, oil, garlic, tarragon, salt and pepper. Pour over the chicken, and marinate for 30 minutes in the refrigerator.
When ready to cook, preheat a grooved nonstick grill pan. Remove the chicken from the marinade, and pat dry with paper towels. Cook 4 to 5 minutes per side, until the juices run clear when the chicken is pierced with the tip of a knife. Serve at once with 2 tablespoons of strawberries and drizzle a bit of the liquid around the edge. Decorate with chives (if using).
WARM BALSAMIC STRAWBERRIES: INGREDIENTS
Refrigerated butter-flavor cooking spray
2 tablespoons minced red onion
2 tablespoons minced fresh chives
1 tablespoon dry red wine
2 tablespoons balsamic vinegar
Freshly ground pepper
2 cups sliced fresh strawberries
DIRECTIONS
Coat a small nonstick skillet with cooking spray.
Saute the onion over medium heat until wilted.
Add the chives, wine, vinegar and pepper and simmer for 2 minutes.
Add the strawberries and cook for another 3 minutes. They should keep their shape, but the flavors should blend.
Variation: You could use sliced peaches, plums or nectarines in place of the strawberries.
Grilled Chicken Salad with Olives and Oranges
Serves: 4
Preparation: 15 minutes
Calories: 250
Fat: 7 grams
Sodium: 264 milligrams
This salad with healthy greens and tasty oranges makes for an easy, healthy lunch. The chicken can be grilled in advance and refrigerated for several days, and prep time is under 5 minutes.
INGREDIENTS
DRESSING
1/2 cup red wine vinegar
4 garlic cloves, minced
1 tablespoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 tablespoon finely chopped celery
Cracked black pepper, to taste
SALAD
4 boneless, skinless chicken breasts, each 4 ounces
2 garlic cloves
8 cups leaf lettuce, washed and dried
16 large ripe black olives
2 navel oranges, peeled and sliced
PREPARATION
To make the dressing, combine the vinegar, garlic, olive oil, onion, celery and pepper in a small bowl. Stir to mix evenly. Cover and refrigerate until needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes per side. Transfer the chicken to a cutting board, and let rest 5 minutes before slicing into strips.
Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto each of 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.
Low-Fat Chocolate Mocha Pie
Whole Foods Market
Serves: 6 to 8
Preparation: 15 minutes
Calories: 170
Fat: 2 grams
Sodium: 140 milligrams
Eating healthy doesn’t always mean you have to skip dessert. This low-fat, dairy-free alternative to cream pies combines chocolate and coffee to make a sweet dessert that won’t expand your waistline.
INGREDIENTS
1 cup water
1 teaspoon agar-agar flakes
2 teaspoons instant espresso
12 ounces firm silken tofu, well-drained
1 cup fancy grade maple syrup
1/4 cup unsweetened cocoa powder
1 tablespoon vanilla extract
1/4 teaspoon sea salt
1 precooked vegan pie shell
PREPARATION
In a small saucepan, combine water and agar-agar flakes, and bring to a boil. Gently simmer until agar has dissolved completely, about 5 minutes. Add espresso, and stir until dissolved. Cool slightly.
In a food processor or blender, blend tofu, maple syrup, cocoa powder, vanilla, salt and cooled espresso mixture until completely smooth. Pour into the prepared pie shell. Refrigerate for several hours or overnight until firm. Serve with non-dairy whipped topping and fresh fruit.
Sausage and Lentil Soup
Serves: 8
Preparation: 25 minutes (cook time, 1.5 hours)
Calories: 372
Fat: 6.4 grams
Sodium: 1,200 milligrams
A combination of heart-healthy lentil, vitamin-rich veggies and sausage, this low-calorie soup will warm bellies through the remainder of the winter months. The delicate fennel flavor makes lends a nice touch to this seasonal recipe.
INGREDIENTS
1 pound sweet Italian sausage links
1 (1-pound) bag carrots, cut lengthwise in half, then crosswise into 1/4-inch slices
1 large onion, chopped
1 medium fennel bulb, trimmed and cut into 1-inch pieces
4 garlic cloves, crushed
1 (16-ounce) bag lentils, rinsed and picked through
6 cups water
1 (32-ounce) carton chicken broth (4 cups)
1 (28-ounce) can diced tomatoes with juice
1/2 teaspoon thyme
3/4 teaspoon salt
1/4 teaspoon black pepper, coarsely ground
PREPARATION
Heat 8-quart saucepot over medium heat until hot. With fork, prick sausages in a few places; add to saucepot. Cook sausages 10-15 minutes or until browned, turning occasionally. Remove to plate.
To sausage drippings in saucepot, add carrots, onions, and fennel. Cook over medium-high heat about 10 minutes or until tender and lightly browned, stirring frequently. Stir in garlic; cook 1 minute.
Add lentils, water, chicken broth, tomatoes with their juice, thyme, salt and pepper to veggies in saucepot; heat to boiling over high heat. Reduce heat to low; cover and simmer 30 minutes, stirring occasionally.
Cut sausage into 1/2-inch-thick slices; stir into soup. Heat soup to boiling over high heat. Reduce heat to low; cover and simmer 15-20 minutes longer or until lentils are tender, stirring occasionally. Skim off any fat and discard.
(February 2010)
Raw Kale Salad with Citrus-Garlic Dressing
Rhea Yablon Kennedy, Creator of www.youaredelicious.net
Serves: 4
Preparation: 25 minutes
Calories: 210
Fat: 4.4 grams
Sodium: 300-600 milligrams
Brighten up your winter cuisine with a colorful salad that packs a powerful nutrition punch. Filled with oranges, pomegranate seeds and garlic, the Raw Kale Salad is much more than a taste bud tempter. We all know the benefits of Vitamin C, but local foodie Rhea Yablon Kennedy emphasizes the additional health benefits of her dish: “Pomegranates are famous for their free radical-fighting polyphenols, and raw garlic can help fight winter colds with its antimicrobial properties.”
INGREDIENTS
2 oranges, sectioned, juice from centers reserved
1 small bunch fresh kale, any variety, washed and chopped (about 3 cups)
1 small pomegranate or 1 cup pomegranate seeds (optional)
Citric-Garlic Dressing
3-4 medium cloves garlic, peeled
2 tablespoons extra virgin olive oil
Juice squeezed from 1 or 2 of the sectioned oranges or 1 tablespoon lemon juice
1/2-1 teaspoon sea salt
PREPARATION
Using a sharp paring knife, section the oranges by slicing off the peel and then cutting out each section. Squeeze the juice from the remaining part of the orange, if desired, and reserve. In a food processor or blender, combine the garlic, olive oil, orange juice or lemon juice, and salt. Process until pureed.
At least 30 minutes before serving (or up to one day ahead), combine the kale and dressing in a large mixing bowl and toss well. When ready to serve, add the orange sections and pomegranate seeds, if desired, and toss gently to combine. Serve chilled or at room temperature.
