Full Version: Low-Carb Recipes...
I'm needing some!!!!!!!
You want 'em posted in this thread? I've got a ton of them that I've made and found to be tasty (as opposed to a lot of the cardboard that's out there). Lemme go dig up the file.
Ham Steak with Pineapple Sauce
What you need:
1 1-lb. slice 33% less sodium cooked ham <about 1/2 inch thick>
1 tablespoon lemon juice
2 teaspoons brown sugar
1 teaspoon Dijon mustard
1/8 teaspoon ground ginger
1/2 cup pineapple juice
1 teaspoon cornstarch
How to make it:
Trim fat from ham.
Lightly score ham slice in a diamond pattern using a sharp knife.
Place in an 11x7 inch baking dish.
Combine next 4 ingredients in a bowl, stirring well with a whisk; spread mixture over ham.
Cover with heavy-duty plastic wrap, and vent.
Microwave on high 4 minutes or until thoroughly heated.
Remove ham from dish, and cut into 4 equal pieces; set aside, and keep warm.
Combine pineapple juice and cornstarch in a 1-cup glass measure; stir well.
Microwave on high 1 1/2 minutes or until thick and bubbly; stir well.
Serve pineapple sauce with ham.
Serves 4
Per serving:
Calories: 169
Protein: 18.8g
Fat: 6.6g <saturated 2.5g>
Carbohydrate: 7.2g
Cholesterol: 48mg
Sodium: 758mg
Grilled Mint Lamb Chops
What you need:
8 4-oz. lean lamb loin chops <about 1 inch thick>
1/2 cup grated fresh onion
6 tablespoons chopped fresh mint, divided
1/2 teaspoon pepper
1 large garlic clove, crushed
cooking spray
How to make them:
Trim fat from chops.
Combine onion, 4 tablespoons mint, pepper and garlic in a large heavy-duty zip-top bag.
Add chops; seal bag, and marinate in refrigerator at least 3 hours.
Remove chops from bag; discard marinade.
Prepare grill.
Place chops on grill rack coated with cooking spray; grill, covered, 5 minutes on each side or until desired degree of doneness.
Place chops on plate; sprinkle with remaining 2 tablespoons mint.
Serves 4
Per serving:
Calories: 239
Protein: 32.1g
Fat: 10.5g <saturated 3.7g>
Carbohydrate: 1.5g
Cholesterol: 101mg
Sodium: 90mg
Pecan Catfish
What you need:
6 4-oz. farm-raised catfish fillets
1 cup fresh whole-wheat breadcrumbs
cooking spray
1/4 cup fat-free sour cream
1 tablespoon lemon juice
1 tablespoon Dijon mustard
3 tablespoons chopped pecans, toasted
How to make it:
Preheat oven to 500F.
Dredge fillets in breadcrumbs, and place fillets on broiler pan coated with cooking spray.
Bake at 500F for 10 minutes or until fish flakes easily when tested with fork.
Arrange fillets on a serving platter; set aside, and keep warm.
Combine sour cream, lemon juice, and mustard in a saucepan; cook over medium-low heat until warm <do not boil>, stirring constantly.
Spoon sauce over fillets; sprinkle with pecans.
Serves 6
Per serving:
Calories: 190
Protein: 22.6g
Fat: 7.8g <saturated 1.4g>
Carbohydrate: 6.2g
Cholesterol: 66mg
Sodium: 202mg
Cornish Hens with Rosemary-Wine Sauce
What you need:
2 1-lb. Cornish hens
cooking spray
1 cup dry white wine
1/3 cup white wine vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon dried rosemary, crushed
1/4 teaspoon dried thyme
4 garlic cloves, minced
How to make them:
Preheat oven to 350F.
Remove and discard giblets from hens <or cook for your dog, whatever >
Rinse hens under cold water, and pat dry.
Remove skin, and trim excess fat; split hens in half lengthwise.
Place hen halves, meaty sides up, in a 9x13 inch baking dish coated with cooking spray.
Combine wine and next 5 ingredients, and pour over hens.
Bake at 350F for 1 hour or until done, basting occasionally with wine mixture.
Serves 4
Per serving:
Calories: 185
Protein: 26.2g
Fat: 6.8g <saturated 1.8g>
Carbohydrate: 2g
Cholesterol: 80mg
Sodium: 279mg
Beef with Horseradish Sauce
What you need:
1 4-lb. boneless sirloin tip roast
1 teaspoon salt
1 teaspoon garlic powder
¾ teaspoon dried oregano
½ teaspoons dried thyme
½ teaspoon pepper
Olive-oil flavoured cooking spray
½ cup beef broth
Horseradish Sauce <recipe to follow>
How to make it:
Trim fat from roast; cut roast in half.
Combine salt and next 4 ingredients in a small bowl; stir well.
Rub mixture evenly over roast halves.
Coat roast halves with cooking spray.
Place a large nonstick skillet over medium-high heat until hot.
Add roast halves, browning well on all sides.
Place roast halves in a 3 ½ to 4-quart electric slow cooker.
Add beef broth to skillet, scraping to loosen browned bits from bottom of skillet.
Pour broth mixture over roast halves in slow cooker.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 6 to 8 hours or until tender.
Remove roast halves from slow cooker, reserving au jus <meat drippings> in cooker.
Let roast stand 15 minutes; cut diagonally across grain into thin slices.
Serves with au jus and Horseradish Sauce.
Serves 12
Horseradish Sauce
2/3 cup 30%-less-fat sour cream
¼ cup light mayonnaise
2 tablespoons prepared horseradish
1 teaspoon grated lemon rind
½ teaspoon Worcestershire sauce
1 garlic clove, minced
Combine all ingredients in a small bowl, and stir well.
Sage and Prosciutto Cornish Hens
What you need:
2 <1 ½ lb.> Cornish hens
1 ½ oz. Very thinly sliced prosciutto
14 fresh sage leaves
1 small onion, quartered and divided
½ cup fresh parsley sprigs, divided
1 tangerine
½ teaspoon kosher salt
4 garlic cloves, crushed
How to make them:
Remove and discard giblets and necks from hens.
Rinse hens under cold water; pat dry.
Loosen skin on breasts and legs with small scissors or a sharp knife.
Place a single layer of prosciutto under skin over breast and legs <do not overlap>.
Arrange 1 sage leaf beneath skin on each hen leg.
Arrange 5 sage leaves beneath skin on each breast.
Gently press skin to secure.
Place 2 onion wedges and ¼ cup parsley sprigs into each body cavity.
Grate 1 teaspoon rind from tangerine.
Cut tangerine in half, and squeeze juice into a bowl.
Place 1 tangerine half into each body cavity.
Tie legs together with kitchen twine.
Place a small rack, trivet, or 3 canning jar rings in bottom of a 4 ½ quart electric slow cooker.
Place hens, breast side up, on rack; pour tangerine juice over hens.
Combine tangerine rind, salt, and garlic, stirring well to make a paste.
Rub paste over hens.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 4 to 5 hours or until done.
Split hens in half lengthwise; discard onion, parsley and tangerine from body cavity.
Discard skin.
Serves 4
Per serving:
Calories: 226
Protein: 38.1g
Fat: 5.7g <saturated 1.7g>
Carbohydrate: 3.8g
Cholesterol: 120mg
Sodium: 388mg
What you need:
1 1-lb. slice 33% less sodium cooked ham <about 1/2 inch thick>
1 tablespoon lemon juice
2 teaspoons brown sugar
1 teaspoon Dijon mustard
1/8 teaspoon ground ginger
1/2 cup pineapple juice
1 teaspoon cornstarch
How to make it:
Trim fat from ham.
Lightly score ham slice in a diamond pattern using a sharp knife.
Place in an 11x7 inch baking dish.
Combine next 4 ingredients in a bowl, stirring well with a whisk; spread mixture over ham.
Cover with heavy-duty plastic wrap, and vent.
Microwave on high 4 minutes or until thoroughly heated.
Remove ham from dish, and cut into 4 equal pieces; set aside, and keep warm.
Combine pineapple juice and cornstarch in a 1-cup glass measure; stir well.
Microwave on high 1 1/2 minutes or until thick and bubbly; stir well.
Serve pineapple sauce with ham.
Serves 4
Per serving:
Calories: 169
Protein: 18.8g
Fat: 6.6g <saturated 2.5g>
Carbohydrate: 7.2g
Cholesterol: 48mg
Sodium: 758mg
Grilled Mint Lamb Chops
What you need:
8 4-oz. lean lamb loin chops <about 1 inch thick>
1/2 cup grated fresh onion
6 tablespoons chopped fresh mint, divided
1/2 teaspoon pepper
1 large garlic clove, crushed
cooking spray
How to make them:
Trim fat from chops.
Combine onion, 4 tablespoons mint, pepper and garlic in a large heavy-duty zip-top bag.
Add chops; seal bag, and marinate in refrigerator at least 3 hours.
Remove chops from bag; discard marinade.
Prepare grill.
Place chops on grill rack coated with cooking spray; grill, covered, 5 minutes on each side or until desired degree of doneness.
Place chops on plate; sprinkle with remaining 2 tablespoons mint.
Serves 4
Per serving:
Calories: 239
Protein: 32.1g
Fat: 10.5g <saturated 3.7g>
Carbohydrate: 1.5g
Cholesterol: 101mg
Sodium: 90mg
Pecan Catfish
What you need:
6 4-oz. farm-raised catfish fillets
1 cup fresh whole-wheat breadcrumbs
cooking spray
1/4 cup fat-free sour cream
1 tablespoon lemon juice
1 tablespoon Dijon mustard
3 tablespoons chopped pecans, toasted
How to make it:
Preheat oven to 500F.
Dredge fillets in breadcrumbs, and place fillets on broiler pan coated with cooking spray.
Bake at 500F for 10 minutes or until fish flakes easily when tested with fork.
Arrange fillets on a serving platter; set aside, and keep warm.
Combine sour cream, lemon juice, and mustard in a saucepan; cook over medium-low heat until warm <do not boil>, stirring constantly.
Spoon sauce over fillets; sprinkle with pecans.
Serves 6
Per serving:
Calories: 190
Protein: 22.6g
Fat: 7.8g <saturated 1.4g>
Carbohydrate: 6.2g
Cholesterol: 66mg
Sodium: 202mg
Cornish Hens with Rosemary-Wine Sauce
What you need:
2 1-lb. Cornish hens
cooking spray
1 cup dry white wine
1/3 cup white wine vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon dried rosemary, crushed
1/4 teaspoon dried thyme
4 garlic cloves, minced
How to make them:
Preheat oven to 350F.
Remove and discard giblets from hens <or cook for your dog, whatever >
Rinse hens under cold water, and pat dry.
Remove skin, and trim excess fat; split hens in half lengthwise.
Place hen halves, meaty sides up, in a 9x13 inch baking dish coated with cooking spray.
Combine wine and next 5 ingredients, and pour over hens.
Bake at 350F for 1 hour or until done, basting occasionally with wine mixture.
Serves 4
Per serving:
Calories: 185
Protein: 26.2g
Fat: 6.8g <saturated 1.8g>
Carbohydrate: 2g
Cholesterol: 80mg
Sodium: 279mg
Beef with Horseradish Sauce
What you need:
1 4-lb. boneless sirloin tip roast
1 teaspoon salt
1 teaspoon garlic powder
¾ teaspoon dried oregano
½ teaspoons dried thyme
½ teaspoon pepper
Olive-oil flavoured cooking spray
½ cup beef broth
Horseradish Sauce <recipe to follow>
How to make it:
Trim fat from roast; cut roast in half.
Combine salt and next 4 ingredients in a small bowl; stir well.
Rub mixture evenly over roast halves.
Coat roast halves with cooking spray.
Place a large nonstick skillet over medium-high heat until hot.
Add roast halves, browning well on all sides.
Place roast halves in a 3 ½ to 4-quart electric slow cooker.
Add beef broth to skillet, scraping to loosen browned bits from bottom of skillet.
Pour broth mixture over roast halves in slow cooker.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 6 to 8 hours or until tender.
Remove roast halves from slow cooker, reserving au jus <meat drippings> in cooker.
Let roast stand 15 minutes; cut diagonally across grain into thin slices.
Serves with au jus and Horseradish Sauce.
Serves 12
Horseradish Sauce
2/3 cup 30%-less-fat sour cream
¼ cup light mayonnaise
2 tablespoons prepared horseradish
1 teaspoon grated lemon rind
½ teaspoon Worcestershire sauce
1 garlic clove, minced
Combine all ingredients in a small bowl, and stir well.
Sage and Prosciutto Cornish Hens
What you need:
2 <1 ½ lb.> Cornish hens
1 ½ oz. Very thinly sliced prosciutto
14 fresh sage leaves
1 small onion, quartered and divided
½ cup fresh parsley sprigs, divided
1 tangerine
½ teaspoon kosher salt
4 garlic cloves, crushed
How to make them:
Remove and discard giblets and necks from hens.
Rinse hens under cold water; pat dry.
Loosen skin on breasts and legs with small scissors or a sharp knife.
Place a single layer of prosciutto under skin over breast and legs <do not overlap>.
Arrange 1 sage leaf beneath skin on each hen leg.
Arrange 5 sage leaves beneath skin on each breast.
Gently press skin to secure.
Place 2 onion wedges and ¼ cup parsley sprigs into each body cavity.
Grate 1 teaspoon rind from tangerine.
Cut tangerine in half, and squeeze juice into a bowl.
Place 1 tangerine half into each body cavity.
Tie legs together with kitchen twine.
Place a small rack, trivet, or 3 canning jar rings in bottom of a 4 ½ quart electric slow cooker.
Place hens, breast side up, on rack; pour tangerine juice over hens.
Combine tangerine rind, salt, and garlic, stirring well to make a paste.
Rub paste over hens.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 4 to 5 hours or until done.
Split hens in half lengthwise; discard onion, parsley and tangerine from body cavity.
Discard skin.
Serves 4
Per serving:
Calories: 226
Protein: 38.1g
Fat: 5.7g <saturated 1.7g>
Carbohydrate: 3.8g
Cholesterol: 120mg
Sodium: 388mg
Asparagus with Creamy Lemon Sauce
What you need:
1 lb. Asparagus
½ cup plain yogurt
4 teaspoons grated lemon zest
3 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoons Dijon mustard
½ teaspoon dry mustard
1 garlic clove, minced
¼ teaspoon pepper
How to make it:
Snap the touch bottoms from the asparagus stems.
If the skin seems especially thick, peel the bottom few inches with a vegetable peeler.
In a vegetable steamer, steam the asparagus until just tender when pierced with a sharp knife.
Meanwhile, in a small bowl, whisk together the yogurt, lemon zest, lemon juice, oil, Dijon and dry mustards, garlic and pepper.
Serve the steamed asparagus with the lemon sauce.
Serves 4
Per serving:
Calories: 70
Protein: 3g
Fat: 4g
Carbohydrate: 6g
Cholesterol: 2mg
Sodium: 136mg
Vegetable Fritatta
What you need:
1 cup water
1 cup broccoli florets
½ cup finely chopped carrot
¼ cup sliced green onions
Cooking spray
¾ cup shredded reduced-fat Cheddar or Swiss cheese <3 oz.>
1 <8-oz.> cartons egg substitute
1 tablespoons snipped fresh basil OR 1 teaspoon dried basil, crushed
1 tablespoon Dijon mustard
¼ teaspoon pepper
Tomato slices <optional>
Fresh tarragon <optional>
How to make it:
In a medium saucepan, combine water, broccoli, carrot and green onions.
Bring to boiling; reduce heat, simmer, uncovered, 6-8 minutes or until vegetables are crisp-tender.
Drain well.
Spray a large nonstick skillet with cooking spray.
Spread the cooked vegetables in the bottom of the skillet.
Sprinkle with half of the cheese.
In a medium mixing bowl, stir together the egg product, basil, mustard, and pepper.
Pour over vegetables and cheese in skillet.
Cook over medium heat.
As mixture sets, run a spatula around edge of skillet, lifting egg mixture so the uncooked portion flows underneath.
Continue cooking and lifting the edges until egg mixture is almost set <the surface will be moist>.
Remove from heat.
Cover and let stand for 3-4 minutes or until top is set.
To serve, cut the frittata into wedges.
Sprinkle with the remaining cheese.
If desired, garnish with tomato slices and tarragon.
Serves 8
Per serving:
Calories: 101
Fat: 3g <saturated 1g>
Cholesterol: 6mg
Sodium: 287mg
Carbohydrate: 6g
Spinach Stuffed Flank Steak
What you need:
¼ cup dried tomatoes <not oil packed>
1 <1-lb.> beef flank steak or top round steak, trimmed of fat
1/8 teaspoon salt
1/8 teaspoon pepper
1 <10-oz.> package frozen chopped spinach, thawed and well drained
2 tablespoons grated Parmesan cheese
2 tablespoons snipped fresh basil
How to make it:
In a small bowl, pour enough boiling water over the dried tomatoes to cover.
Soak for 10 minutes; drain.
Snip into small pieces.
Score meat by making shallow diagonal cuts at 1-inch intervals in a diamond pattern on both sides of meat.
Place meat between 2 pieces of plastic wrap.
Working from center to edges, pound with flat side of a meat mallet into a 12x8 inch rectangle.
Remove plastic wrap.
Sprinkle meat with salt and pepper.
Spread the spinach over the meat.
Sprinkle with the softened tomatoes, Parmesan cheese and basil.
Starting from a short side, roll up the meat into a spiral.
Secure with wooden toothpicks at 1-inch intervals, starting ½ inch from one end.
Cut between the toothpicks into eight 1-inch-thick slices.
Place slices, cut sides down, on the unheated rack of a broiler pan.
Broil 3-4 inches from heat to desired doneness, turning once.
<Allow 10-12 minutes for medium-rare or 12-16 minutes for medium.>
Before serving, remove the toothpicks.
Serves 4
Per serving:
Calories: 202
Fat: 9g <saturated 4g>
Cholesterol: 56mg
Sodium: 303mg
Carbohydrate: 5g
Protein: 25g
Beer Braised Rump Roast with Cabbage
What you need:
<1 3-lb.> boneless beef round rump roast
Cooking spray
1-1/2 cups light beer <12 oz.>
1 cup water
1 medium onion, sliced
1 tablespoon brown sugar
1 teaspoon instant beef bouillon granules
1 bay leaf
½ teaspoon dried thyme, crushed
½ teaspoon salt-free seasoning blend
½ teaspoon pepper
1 medium head cabbage, cored
8 medium carrots, bias-sliced into 1-inch pieces
How to make it:
Trim fat from meat.
Spray a 4-quart Dutch oven with cooking spray.
Preheat over medium-high heat.
Brown the meat on all sides.
Add the beer, water, onion, brown sugar, bouillon granules, bay leaf, thyme, seasoning blend, and pepper.
Bring to boiling; reduce heat, simmer, covered, about 1-3/4 hours or until meat is nearly tender.
Cut cabbage into 10 wedges.
Add cabbage and carrots to meat.
Cook, covered, about 20 minutes more or until cabbage and carrots are crisp-tender and meat is very tender.
Remove bay leaf.
Transfer the meat and vegetables to a serving platter, cover and keep warm.
Skim fat from pan juices.
Thinly slice meat; pass meat and vegetables with pan juices.
Serves 10
Per serving:
Calories: 243
Fat: 7g <saturated 2g>
Cholesterol: 86mg
Sodium: 180mg
Carbohydrate: 9g
Fiber: 2g
Protein: 34g
Peppered Steak with Mushroom Sauce
What you need:
6 beef tenderloin steaks or 3 beef top loin steaks, cut 1 inch thick <about 1-1/2 lbs. Total>
1-1/2 teaspoons dried whole green peppercorns, crushed, OR ½ teaspoon coarsely ground black pepper
½ teaspoon dried thyme, crushed
½ teaspoon dried oregano, crushed
¼ teaspoon salt
Cooking spray
1/3 cup water
½ teaspoon instant beef bouillon granules
¾ cup sliced fresh shiitake mushrooms or other fresh mushrooms
¾ cup fat-free milk
2 tablespoons all-purpose flour
½ teaspoon dried thyme, crushed
2/3 cup fat-free or light dairy sour cream
1 tablespoon snipped chives <optional>
How to make it:
Trim any fat from the meat.
Combine peppercorns or pepper, ½ teaspoon thyme, oregano and salt.
Sprinkle both sides of meat with the mixture, pressing into meat.
Spray a large nonstick skillet with cooking spray.
Preheat skillet over medium heat.
Cook meat 10-12 minutes for medium doneness, turning once.
Remove from skillet; cover and keep warm.
Add water and bouillon granules to skillet; bring to boiling.
Add mushrooms; cook about 2 minutes or until tender.
Stir together the milk, flour, and ½ teaspoon thyme; add to skillet.
Cook and stir until thickened and bubbly.
Stir in sour cream; heat through, but do not boil.
To serve, spoon sauce over meat.
If desired, garnish with chives.
Serves 6
Per serving:
Calories: 206
Fat: 7g <saturated 3g>
Cholesterol: 64mg
Sodium: 243mg
Carbohydrate: 9g
Protein: 25g
Beef and Basil Salad
What you need:
1 large tomato, chopped
½ of a medium yellow sweet pepper, cut into thin strips
¼ cup snipped fresh basil
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 clove garlic, minced
8 oz. beef flank steak or lean beef top loin steak
6 cups torn mixed salad greens
Cooking spray
1 clove garlic, minced
¼ teaspoon black pepper
1/8 teaspoon salt
How to make it:
In a medium mixing bowl, stir together tomato, sweet pepper and basil.
In a screw-top jar, combine vinegar, olive oil, and 1 clove garlic.
Cover and shake well.
Pour over vegetable mixture, tossing to coat.
Cover and marinate in the refrigerator for 4 to 24 hours.
Meanwhile, partially freeze meat; trim any fat.
Cut meat into thin bite-size strips.
Arrange mixed greens on 4 salad plates.
Spray an unheated large skillet with cooking spray.
Preheat over medium-high heat.
Add meat and 1 clove garlic.
Cook and stir for 2-3 minutes or until desired doneness.
Sprinkle with black pepper and salt.
Stir in tomato mixture; heat through.
Top each salad with some of the hot meat mixture; serve immediately.
Serves 4
Per serving:
Calories: 153
Fat: 8g <saturated 2g>
Cholesterol: 27mg
Sodium: 114mg
Carbohydrate: 8g
Fiber: 2g
Protein: 13g
Veal Roast with Herb Crust
What you need:
1 <3-lb.> boneless veal leg round roast
¼ cup fine dry breadcrumbs
2 tablespoons water
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon dried basil, crushed
1 teaspoon dried thyme, crushed
½ teaspoon coarsely ground pepper
1 cup beef broth
2 tablespoons all-purpose flour
¼ cup light dairy sour cream
How to make it:
Place meat on a rack in a shallow roasting pan.
In a small mixing bowl, stir together breadcrumbs, water, mustard, lemon juice, basil, thyme and pepper.
Spread mixture over surface of meat.
Insert meat thermometer.
Roast meat at 325F for 2-1/2 to 3 hours or until thermometer reads 160F.
If crust becomes too dry, cover meat loosely with foil after 1-1/2 to 2 hours.
Transfer meat to a warm platter; cover and keep warm.
For sauce, skim fat from pan drippings.
In a small saucepan, stir beef broth into flour; add meat drippings.
Cook and stir until thickened and bubbly.
Cook and stir for 1 minute more.
Stir in the sour cream; heat through, but do not boil.
Serves 10-12
Per serving:
Calories: 200
Fat: 6g <saturated 2g>
Cholesterol: 111mg
Sodium: 214mg
Carbohydrate: 4g
Protein: 31g
Spicy Pork Satay with Peanut Sauce
What you need:
12 oz. pork tenderloin
1/3 cup light soy sauce
2 tablespoons lemon juice
1-1/2 teaspoons chili powder
Peanut Sauce <recipe to follow>
8 green onions, cut into 1-inch pieces
Green onion brushes <optional>
Hot cooked brown or white rice <optional>
How to make it:
Trim fat from meat; cut diagonally into strips about 3 inches long and ¼ inch thick.
In a shallow glass dish, stir together soy sauce, lemon juice, and chili powder; add the meat strips.
Cover and marinate meat in the refrigerator for 1-2 hours, stirring occasionally.
Meanwhile, prepare the Peanut Sauce.
Drain the meat strips, reserving marinade.
On 8 long metal skewers, alternately thread meat strips and green onions, leaving about ¼ inch between pieces.
Grill skewers on the rack of an uncovered grill directly over medium coals for 10-12 minutes or until meat is slightly pink in center, turning and brushing once with marinade halfway through grilling.
*Can also be broiled on a broiler pan sprayed with cooking spray, 4-5 inches from heat for 8-10 minutes, turning and brushing once with marinade halfway through broiling.
Serves meat skewers with Peanut Sauce for dipping.
If desired, garnish with green onion brushes and serve with rice.
Serves 4
Peanut Sauce
2 tablespoons creamy peanut butter
2 tablespoons hot water
4 teaspoons light soy sauce
1 small clove garlic, minced
½ teaspoon sugar
½ teaspoon grated fresh ginger
and ¼ to ½ teaspoon bottled hot pepper sauce
Stir together in small mixing bowl, stir again before serving.
Per serving
Calories: 165
Fat: 7g <saturated 2g>
Cholesterol: 60mg
Sodium: 925mg
Carbohydrate: 5g
Fiber: 1g
Protein: 22g
Lamb Chops and Peppers
What you need:
4 lamb leg sirloin chops, cut ¾ inch thick <about 1-1/4 lbs. Total>
Cooking spray
1 cup julienned green sweet pepper
1 cup julienned zucchini
½ cup thinly sliced leek
1 clove garlic, minced
½ cup dry white wine
1 teaspoon instant beef bouillon granules
1 teaspoon dried basil, crushed
½ teaspoon dried oregano, crushed
1/8 teaspoon black pepper
How to make them:
Trim fat from chops.
Spray a large nonstick skillet with cooking spray; preheat over medium-high heat.
Cook the chops in the skillet about 4 minutes or until browned, turning once.
Remove chops from skillet.
Add the sweet peppers, zucchini, leek, and garlic to the skillet and cook for 3 minutes.
Return chops to skillet.
In a small mixing bowl, stir together wine, bouillon granules, basil, oregano and black pepper; add to skillet.
Bring to boiling; reduce heat, cover and simmer 6-8 minutes or until chops are slightly pink in the center and juices run clear.
Serves 4
Per serving:
Calories: 181
Fat: 6g <saturated 2g>
Cholesterol: 58mg
Sodium: 268mg
Carbohydrate: 8g
Fiber: 2g
Protein: 19g
Rosemary Chicken
What you need:
2 to 2-1/2 lbs. Meaty chicken pieces <breasts, thighs and drumsticks>
½ cup dry white wine
2 tablespoons olive oil
4 cloves garlic, minced
4 teaspoons snipped fresh rosemary
1 tablespoon finely shredded lemon peel
¼ teaspoon salt
¼ teaspoon pepper
Fresh rosemary <optional>
How to make it:
Skin chicken; rinse and pat dry with paper towels.
Place chicken in plastic bag set in a shallow dish.
For marinade, in a blender container or food processor bowl combine wine, oil, garlic, snipped rosemary, lemon peel, salt and pepper.
Cover and blend or process about 15 seconds or until well combined; pour over chicken; close bag.
Marinate in the refrigerator for 6 hours or overnight; turning bag occasionally.
Drain chicken, reserving marinade.
Place the chicken, bone side up, on the rack of an uncovered grill directly over medium coals.
Grill for 35-45 minutes or until chicken is tender and no longer pink, turning and brushing once with marinade halfway through grilling.
Discard any remaining marinade.
Transfer chicken to a serving platter.
If desired, garnish with additional rosemary.
Serves 6
Per serving:
Calories: 192
Fat: 10g <saturated 3g>
Cholesterol: 68mg
Sodium: 93mg
Carbohydrate: 0g
Protein: 22g
What you need:
1 lb. Asparagus
½ cup plain yogurt
4 teaspoons grated lemon zest
3 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoons Dijon mustard
½ teaspoon dry mustard
1 garlic clove, minced
¼ teaspoon pepper
How to make it:
Snap the touch bottoms from the asparagus stems.
If the skin seems especially thick, peel the bottom few inches with a vegetable peeler.
In a vegetable steamer, steam the asparagus until just tender when pierced with a sharp knife.
Meanwhile, in a small bowl, whisk together the yogurt, lemon zest, lemon juice, oil, Dijon and dry mustards, garlic and pepper.
Serve the steamed asparagus with the lemon sauce.
Serves 4
Per serving:
Calories: 70
Protein: 3g
Fat: 4g
Carbohydrate: 6g
Cholesterol: 2mg
Sodium: 136mg
Vegetable Fritatta
What you need:
1 cup water
1 cup broccoli florets
½ cup finely chopped carrot
¼ cup sliced green onions
Cooking spray
¾ cup shredded reduced-fat Cheddar or Swiss cheese <3 oz.>
1 <8-oz.> cartons egg substitute
1 tablespoons snipped fresh basil OR 1 teaspoon dried basil, crushed
1 tablespoon Dijon mustard
¼ teaspoon pepper
Tomato slices <optional>
Fresh tarragon <optional>
How to make it:
In a medium saucepan, combine water, broccoli, carrot and green onions.
Bring to boiling; reduce heat, simmer, uncovered, 6-8 minutes or until vegetables are crisp-tender.
Drain well.
Spray a large nonstick skillet with cooking spray.
Spread the cooked vegetables in the bottom of the skillet.
Sprinkle with half of the cheese.
In a medium mixing bowl, stir together the egg product, basil, mustard, and pepper.
Pour over vegetables and cheese in skillet.
Cook over medium heat.
As mixture sets, run a spatula around edge of skillet, lifting egg mixture so the uncooked portion flows underneath.
Continue cooking and lifting the edges until egg mixture is almost set <the surface will be moist>.
Remove from heat.
Cover and let stand for 3-4 minutes or until top is set.
To serve, cut the frittata into wedges.
Sprinkle with the remaining cheese.
If desired, garnish with tomato slices and tarragon.
Serves 8
Per serving:
Calories: 101
Fat: 3g <saturated 1g>
Cholesterol: 6mg
Sodium: 287mg
Carbohydrate: 6g
Spinach Stuffed Flank Steak
What you need:
¼ cup dried tomatoes <not oil packed>
1 <1-lb.> beef flank steak or top round steak, trimmed of fat
1/8 teaspoon salt
1/8 teaspoon pepper
1 <10-oz.> package frozen chopped spinach, thawed and well drained
2 tablespoons grated Parmesan cheese
2 tablespoons snipped fresh basil
How to make it:
In a small bowl, pour enough boiling water over the dried tomatoes to cover.
Soak for 10 minutes; drain.
Snip into small pieces.
Score meat by making shallow diagonal cuts at 1-inch intervals in a diamond pattern on both sides of meat.
Place meat between 2 pieces of plastic wrap.
Working from center to edges, pound with flat side of a meat mallet into a 12x8 inch rectangle.
Remove plastic wrap.
Sprinkle meat with salt and pepper.
Spread the spinach over the meat.
Sprinkle with the softened tomatoes, Parmesan cheese and basil.
Starting from a short side, roll up the meat into a spiral.
Secure with wooden toothpicks at 1-inch intervals, starting ½ inch from one end.
Cut between the toothpicks into eight 1-inch-thick slices.
Place slices, cut sides down, on the unheated rack of a broiler pan.
Broil 3-4 inches from heat to desired doneness, turning once.
<Allow 10-12 minutes for medium-rare or 12-16 minutes for medium.>
Before serving, remove the toothpicks.
Serves 4
Per serving:
Calories: 202
Fat: 9g <saturated 4g>
Cholesterol: 56mg
Sodium: 303mg
Carbohydrate: 5g
Protein: 25g
Beer Braised Rump Roast with Cabbage
What you need:
<1 3-lb.> boneless beef round rump roast
Cooking spray
1-1/2 cups light beer <12 oz.>
1 cup water
1 medium onion, sliced
1 tablespoon brown sugar
1 teaspoon instant beef bouillon granules
1 bay leaf
½ teaspoon dried thyme, crushed
½ teaspoon salt-free seasoning blend
½ teaspoon pepper
1 medium head cabbage, cored
8 medium carrots, bias-sliced into 1-inch pieces
How to make it:
Trim fat from meat.
Spray a 4-quart Dutch oven with cooking spray.
Preheat over medium-high heat.
Brown the meat on all sides.
Add the beer, water, onion, brown sugar, bouillon granules, bay leaf, thyme, seasoning blend, and pepper.
Bring to boiling; reduce heat, simmer, covered, about 1-3/4 hours or until meat is nearly tender.
Cut cabbage into 10 wedges.
Add cabbage and carrots to meat.
Cook, covered, about 20 minutes more or until cabbage and carrots are crisp-tender and meat is very tender.
Remove bay leaf.
Transfer the meat and vegetables to a serving platter, cover and keep warm.
Skim fat from pan juices.
Thinly slice meat; pass meat and vegetables with pan juices.
Serves 10
Per serving:
Calories: 243
Fat: 7g <saturated 2g>
Cholesterol: 86mg
Sodium: 180mg
Carbohydrate: 9g
Fiber: 2g
Protein: 34g
Peppered Steak with Mushroom Sauce
What you need:
6 beef tenderloin steaks or 3 beef top loin steaks, cut 1 inch thick <about 1-1/2 lbs. Total>
1-1/2 teaspoons dried whole green peppercorns, crushed, OR ½ teaspoon coarsely ground black pepper
½ teaspoon dried thyme, crushed
½ teaspoon dried oregano, crushed
¼ teaspoon salt
Cooking spray
1/3 cup water
½ teaspoon instant beef bouillon granules
¾ cup sliced fresh shiitake mushrooms or other fresh mushrooms
¾ cup fat-free milk
2 tablespoons all-purpose flour
½ teaspoon dried thyme, crushed
2/3 cup fat-free or light dairy sour cream
1 tablespoon snipped chives <optional>
How to make it:
Trim any fat from the meat.
Combine peppercorns or pepper, ½ teaspoon thyme, oregano and salt.
Sprinkle both sides of meat with the mixture, pressing into meat.
Spray a large nonstick skillet with cooking spray.
Preheat skillet over medium heat.
Cook meat 10-12 minutes for medium doneness, turning once.
Remove from skillet; cover and keep warm.
Add water and bouillon granules to skillet; bring to boiling.
Add mushrooms; cook about 2 minutes or until tender.
Stir together the milk, flour, and ½ teaspoon thyme; add to skillet.
Cook and stir until thickened and bubbly.
Stir in sour cream; heat through, but do not boil.
To serve, spoon sauce over meat.
If desired, garnish with chives.
Serves 6
Per serving:
Calories: 206
Fat: 7g <saturated 3g>
Cholesterol: 64mg
Sodium: 243mg
Carbohydrate: 9g
Protein: 25g
Beef and Basil Salad
What you need:
1 large tomato, chopped
½ of a medium yellow sweet pepper, cut into thin strips
¼ cup snipped fresh basil
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 clove garlic, minced
8 oz. beef flank steak or lean beef top loin steak
6 cups torn mixed salad greens
Cooking spray
1 clove garlic, minced
¼ teaspoon black pepper
1/8 teaspoon salt
How to make it:
In a medium mixing bowl, stir together tomato, sweet pepper and basil.
In a screw-top jar, combine vinegar, olive oil, and 1 clove garlic.
Cover and shake well.
Pour over vegetable mixture, tossing to coat.
Cover and marinate in the refrigerator for 4 to 24 hours.
Meanwhile, partially freeze meat; trim any fat.
Cut meat into thin bite-size strips.
Arrange mixed greens on 4 salad plates.
Spray an unheated large skillet with cooking spray.
Preheat over medium-high heat.
Add meat and 1 clove garlic.
Cook and stir for 2-3 minutes or until desired doneness.
Sprinkle with black pepper and salt.
Stir in tomato mixture; heat through.
Top each salad with some of the hot meat mixture; serve immediately.
Serves 4
Per serving:
Calories: 153
Fat: 8g <saturated 2g>
Cholesterol: 27mg
Sodium: 114mg
Carbohydrate: 8g
Fiber: 2g
Protein: 13g
Veal Roast with Herb Crust
What you need:
1 <3-lb.> boneless veal leg round roast
¼ cup fine dry breadcrumbs
2 tablespoons water
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon dried basil, crushed
1 teaspoon dried thyme, crushed
½ teaspoon coarsely ground pepper
1 cup beef broth
2 tablespoons all-purpose flour
¼ cup light dairy sour cream
How to make it:
Place meat on a rack in a shallow roasting pan.
In a small mixing bowl, stir together breadcrumbs, water, mustard, lemon juice, basil, thyme and pepper.
Spread mixture over surface of meat.
Insert meat thermometer.
Roast meat at 325F for 2-1/2 to 3 hours or until thermometer reads 160F.
If crust becomes too dry, cover meat loosely with foil after 1-1/2 to 2 hours.
Transfer meat to a warm platter; cover and keep warm.
For sauce, skim fat from pan drippings.
In a small saucepan, stir beef broth into flour; add meat drippings.
Cook and stir until thickened and bubbly.
Cook and stir for 1 minute more.
Stir in the sour cream; heat through, but do not boil.
Serves 10-12
Per serving:
Calories: 200
Fat: 6g <saturated 2g>
Cholesterol: 111mg
Sodium: 214mg
Carbohydrate: 4g
Protein: 31g
Spicy Pork Satay with Peanut Sauce
What you need:
12 oz. pork tenderloin
1/3 cup light soy sauce
2 tablespoons lemon juice
1-1/2 teaspoons chili powder
Peanut Sauce <recipe to follow>
8 green onions, cut into 1-inch pieces
Green onion brushes <optional>
Hot cooked brown or white rice <optional>
How to make it:
Trim fat from meat; cut diagonally into strips about 3 inches long and ¼ inch thick.
In a shallow glass dish, stir together soy sauce, lemon juice, and chili powder; add the meat strips.
Cover and marinate meat in the refrigerator for 1-2 hours, stirring occasionally.
Meanwhile, prepare the Peanut Sauce.
Drain the meat strips, reserving marinade.
On 8 long metal skewers, alternately thread meat strips and green onions, leaving about ¼ inch between pieces.
Grill skewers on the rack of an uncovered grill directly over medium coals for 10-12 minutes or until meat is slightly pink in center, turning and brushing once with marinade halfway through grilling.
*Can also be broiled on a broiler pan sprayed with cooking spray, 4-5 inches from heat for 8-10 minutes, turning and brushing once with marinade halfway through broiling.
Serves meat skewers with Peanut Sauce for dipping.
If desired, garnish with green onion brushes and serve with rice.
Serves 4
Peanut Sauce
2 tablespoons creamy peanut butter
2 tablespoons hot water
4 teaspoons light soy sauce
1 small clove garlic, minced
½ teaspoon sugar
½ teaspoon grated fresh ginger
and ¼ to ½ teaspoon bottled hot pepper sauce
Stir together in small mixing bowl, stir again before serving.
Per serving
Calories: 165
Fat: 7g <saturated 2g>
Cholesterol: 60mg
Sodium: 925mg
Carbohydrate: 5g
Fiber: 1g
Protein: 22g
Lamb Chops and Peppers
What you need:
4 lamb leg sirloin chops, cut ¾ inch thick <about 1-1/4 lbs. Total>
Cooking spray
1 cup julienned green sweet pepper
1 cup julienned zucchini
½ cup thinly sliced leek
1 clove garlic, minced
½ cup dry white wine
1 teaspoon instant beef bouillon granules
1 teaspoon dried basil, crushed
½ teaspoon dried oregano, crushed
1/8 teaspoon black pepper
How to make them:
Trim fat from chops.
Spray a large nonstick skillet with cooking spray; preheat over medium-high heat.
Cook the chops in the skillet about 4 minutes or until browned, turning once.
Remove chops from skillet.
Add the sweet peppers, zucchini, leek, and garlic to the skillet and cook for 3 minutes.
Return chops to skillet.
In a small mixing bowl, stir together wine, bouillon granules, basil, oregano and black pepper; add to skillet.
Bring to boiling; reduce heat, cover and simmer 6-8 minutes or until chops are slightly pink in the center and juices run clear.
Serves 4
Per serving:
Calories: 181
Fat: 6g <saturated 2g>
Cholesterol: 58mg
Sodium: 268mg
Carbohydrate: 8g
Fiber: 2g
Protein: 19g
Rosemary Chicken
What you need:
2 to 2-1/2 lbs. Meaty chicken pieces <breasts, thighs and drumsticks>
½ cup dry white wine
2 tablespoons olive oil
4 cloves garlic, minced
4 teaspoons snipped fresh rosemary
1 tablespoon finely shredded lemon peel
¼ teaspoon salt
¼ teaspoon pepper
Fresh rosemary <optional>
How to make it:
Skin chicken; rinse and pat dry with paper towels.
Place chicken in plastic bag set in a shallow dish.
For marinade, in a blender container or food processor bowl combine wine, oil, garlic, snipped rosemary, lemon peel, salt and pepper.
Cover and blend or process about 15 seconds or until well combined; pour over chicken; close bag.
Marinate in the refrigerator for 6 hours or overnight; turning bag occasionally.
Drain chicken, reserving marinade.
Place the chicken, bone side up, on the rack of an uncovered grill directly over medium coals.
Grill for 35-45 minutes or until chicken is tender and no longer pink, turning and brushing once with marinade halfway through grilling.
Discard any remaining marinade.
Transfer chicken to a serving platter.
If desired, garnish with additional rosemary.
Serves 6
Per serving:
Calories: 192
Fat: 10g <saturated 3g>
Cholesterol: 68mg
Sodium: 93mg
Carbohydrate: 0g
Protein: 22g
Mediterranean Style Chicken
What you need:
1-1/2 to 2 lbs. Meaty chicken pieces, skinned
Cooking spray
1 <14-1/2 oz.> can tomatoes, undrained and cut up
¼ cup dry red wine
1 tablespoon snipped fresh basil OR 1 teaspoon dried basil, crushed
1 teaspoon sugar
1 clove garlic, minced
1 bay leaf
1 tablespoon cold water
2 teaspoons cornstarch
¼ cup sliced pimiento-stuffed green olives or pitted ripe olives
How to make it:
Rinse chicken; pat dry with paper towels.
Spray a large skillet with cooking spray; preheat over medium heat.
Add chicken; cook for 10-15 minutes or until lightly browned, turning to brown evenly.
Add undrained tomatoes, wine, basil, sugar, garlic, and bay leaf.
Bring to boiling; reduce heat, simmer, covered for 30-35 minutes or until chicken is tender and no longer pink.
Remove chicken from skillet; cover, keep warm.
Discard bay leaf.
In a small bowl, stir together the cold water and cornstarch.
Stir into tomato mixture in skillet.
Cook and stir until thickened and bubbly.
Cook and stir for 2 minutes more.
Remove to 4 plates, sprinkle with olives.
Serves 4
Per serving:
Calories: 194
Fat: 7g <saturated 2g>
Cholesterol: 69mg
Sodium: 401mg
Carbohydrate: 8g
Fiber: 1g
Protein: 23g
Honey Ginger Crusted Chicken
What you need:
4 small skinless, boneless chicken breast halves <about 12 oz. total>
Cooking spray
1 tablespoon honey
1 tablespoon orange juice
¼ teaspoon ground ginger
¼ teaspoon ground pepper
Dash ground red pepper
¾ cup cornflakes, crushed <about 1/3 cup>
½ teaspoon dried parsley flakes
How to make it:
Rinse chicken; pat dry with paper towels.
Spray a shallow baking pan with cooking spray; place chicken in pan.
In a small bowl, combine honey, orange juice, ginger, black pepper and red pepper.
Brush honey mixture over chicken.
Combine the cornflakes and parsley flakes.
Sprinkle mixture over chicken to coat.
Bake, uncovered, at 350F for 18-20 minutes or until chicken is tender and no longer pink.
Serves 4
Per serving:
Calories: 127
Fat: 3g <saturated 1g>
Cholesterol: 45mg
Sodium: 94mg
Carbohydrate: 8g
Protein: 17g
Asparagus Stuffed Turkey Rolls
What you need:
4 turkey breast tenderloin steaks <about 1 lb. Total>
15 asparagus spears
Cooking spray
2/3 cup reduced-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons orange juice
¼ teaspoon salt-free seasoning blend
1/8 teaspoon pepper
1 tablespoon water
2 teaspoons cornstarch
Slivered orange or lemon peel
How to make it:
Rinse turkey; pat dry with paper towels.
Place each turkey steak between 2 pieces of plastic wrap; pound lightly with the flat side of a meat mallet to 14-inch thickness; remove plastic wrap.
Trim asparagus spears, breaking off woody ends.
Arrange 4 asparagus spears across the short end of each turkey piece.
Roll up turkey; secure with wooden toothpicks, if necessary.
Spray a large nonstick skillet with cooking spray.
Cook turkey rolls over medium heat until browned on all sides.
Add chicken broth, lemon juice, orange juice, seasoning blend and pepper.
Bring to boiling; reduce heat, simmer, covered for 6-8 minutes or until turkey is tender and no longer pink.
Transfer the turkey to a serving platter; discard toothpicks; keep warm.
In a small bowl, stir together the water and cornstarch; add to liquid in skillet.
Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.
Spoon over turkey; sprinkle with slivered orange or lemon peel.
Serves 4
Per serving:
Calories: 137
Fat: 3g <saturated 1g>
Cholesterol: 50mg
Sodium: 154mg
Carbohydrate: 4g
Fiber: 1g
Protein: 23g
Turkey with Tomatillo Guacamole
What you need:
1 <2- to 3- lb.> fresh or frozen turkey breast portion
2 teaspoons ground coriander
½ teaspoon onion powder
¼ teaspoon chili powder
Dash ground red pepper
1 tablespoon butter
1 tablespoon lemon juice
1 recipe Tomatillo Guacamole <recipe to follow>
How to make it:
Thaw turkey, if frozen.
Rinse turkey; pat dry with paper towels; remove skin and excess fat from turkey.
In a small saucepan, cook the coriander, onion powder, chili powder and red pepper in butter for 1 minute.
Remove from heat; stir in lemon juice.
Spread spice mixture on all sides of turkey.
Insert a meat thermometer into the thickest portion of the breast, not touching bone <if present>.
In a covered grill arrange medium-hot coals around a drip pan.
Test for medium heat above a drip pan.
Place turkey on the grill rack over drip pan, but not over coals.
Lower the grill hood.
Grill for 1-1/4 to 1-3/4 hours or until thermometer registers 170F.
Add more coals as needed.
Serve turkey with Tomatillo Guacamole.
Serves 8
Tomatillo Guacamole
½ small avocado, seeded, peeled and chopped <about ½ cup>
1 plum tomato, chopped
1 tablespoon canned diced green chili peppers
2 teaspoons lemon juice
1/8 teaspoon garlic salt.
Mix together, cover and refrigerate until needed.
Per serving:
Calories: 156
Fat: 6g <saturated 1g>
Cholesterol: 50mg
Sodium: 157mg
Carbohydrate: 3g
Protein: 22g
Spinach Stuffed Turkey Breast
What you need:
1 <2-1/2 to 3-1/2 lb.> fresh or frozen turkey breast half with bone
1 <10-oz.> package frozen chopped spinach, thawed
4 oz. reduced-fat cream cheese, softened
3 tablespoons grated Parmesan cheese
2 tablespoons water
1 teaspoon dried basil, crushed
¼ teaspoon ground nutmeg
¼ teaspoon pepper
How to make it:
Thaw turkey, if frozen.
Rinse turkey; pat dry with paper towels.
Drain spinach thoroughly and squeeze out excess liquid.
Place spinach in food processor bowl with cream cheese, Parmesan cheese, water, basil, nutmeg and pepper.
Cover and process until well combined.
With a small sharp knife, loosen the breast skin from turkey and pull skin back, leaving skin attached along 1 side.
Spread the spinach mixture over exposed portion of meat; pull skin back over filling.
Secure skin with wooden toothpicks along sides of breast.
Place turkey, skin side up, on a rack in a shallow roasting pan.
Insert a meat thermometer into center of breast, below stuffing and not touching bone.
Cover turkey loosely with foil.
Roast at 325F for 2-1/2 to 3 hours or until the thermometer registers 170F.
Remove foil for the last 30 minutes of roasting.
Serves 8
Per serving:
Calories: 170
Fat: 6g <saturated 3g>
Cholesterol: 62mg
Sodium: 176mg
Carbohydrate: 3g
Fiber: 1g
Protein: 25g
Grilled Tuna with Rosemary
What you need:
1 lb. fresh or frozen tuna, cut 1 inch thick
2 teaspoons olive oil
2 teaspoons lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper
2 cloves garlic, minced
2 teaspoons snipped fresh rosemary OR 1 teaspoon dried rosemary, crushed
1 tablespoon capers, drained and slightly crushed
Fresh rosemary <optional>
How to make it:
Thaw fish, if frozen.
Rinse fish; pat dry with paper towels; cut into 4 serving-size pieces.
Brush both sides of fish with oil and lemon juice; sprinkle with salt and pepper.
Rub garlic and snipped or dried rosemary onto fish.
Grill fish on the rack of an uncovered grill directly over medium coals for 8-12 minutes or just until fish begins to flake easily when tested with a fork, gently turning halfway through grilling.
OR – broil fish on the unheated rack of a broiler pan 4 inches from the heat for 8-12 minutes, gently turning halfway through broiling.>
To serve, top the fish with capers.
Serves 4
Per serving:
Calories: 164
Fat: 3g <saturated 0g>
Cholesterol: 19mg
Sodium: 484mg
Carbohydrate: 1g
Protein: 32g
Grilled Rosemary Trout with Lemon Butter
What you need:
4 teaspoons butter, softened
1 tablespoon finely chopped shallot or onion
1 teaspoon finely shredded lemon peel
2 fresh rainbow trout, pan dressed and boned <8-10 oz. each>
1 tablespoon snipped fresh rosemary
1 tablespoon lemon juice
2 teaspoons olive oil
2 medium tomatoes, halved crosswise
1 tablespoon snipped fresh parsley
How to make it:
In a small bowl, stir together the butter, half the shallot or onion, and lemon peel; sprinkle with salt and coarsely ground pepper; set aside.
Rinse fish; pat dry with paper towels; spread each fish open and place skin sides down.
Rub the remaining shallot or onion and the rosemary onto fish.
Sprinkle with additional salt and pepper and drizzle with lemon juice and olive oil.
Grill fish, skin sides down, on the greased rack of an uncovered grill directly over medium coals for 6-8 minutes or just until fish begins to flake easily when tested with a fork.
Meanwhile, place tomatoes, cut sides up, on grill rack; dot each with ¼ teaspoon of the butter mixture.
Grill tomatoes about 5 minutes or until heated through.
Remove fish and tomatoes from grill.
Cut each fish in half lengthwise.
In a small saucepan melt the remaining butter mixture; serve with fish and tomatoes.
Sprinkle fish with parsley.
Serves 4
Per serving:
Calories: 206
Fat: 10g <saturated 3g>
Cholesterol: 75mg
Sodium: 109mg
Carbohydrate: 4g
Fiber: 1g
Protein: 24g
Cod with Lemon Cream Sauce
What you need:
1 lb. fresh or frozen cod, ½ to ¾ inch thick
1-1/2 cups water
1 tablespoon lemon juice
½ cup finely chopped carrot
½ cup finely chopped onion
½ cup fat-free milk
1 teaspoon cornstarch
1 teaspoon snipped fresh dill OR ¼ teaspoon dried dillweed
½ teaspoon instant chicken bouillon granules
How to make it:
Thaw fish fillets, if frozen.
Rinse fish; pat dry with paper towels.
In a 12-inch skillet combine water and lemon juice; bring to boiling.
Add fish; reduce heat, simmer, covered, just until fish begins to flake easily with a fork <allow 4-6 minutes per ½-inch thickness of fish>.
Remove fish from skillet and keep warm.
In a small covered saucepan, cook the carrot and onion in a small amount of boiling water about 3 minutes or until crisp-tender; drain well.
In a small bowl, stir together milk, cornstarch, dill and bouillon granules.
Stir into vegetables in saucepan.
Cook and stir until thickened and bubbly.
Cook and stir 2 minutes more.
Serve the vegetable sauce over fish.
If desired, serve with hot cooked noodles.
Serves 4
Per serving:
Calories: 114
Fat: 1g <saturated 0g>
Cholesterol: 45mg
Sodium: 199mg
Carbohydrate: 5g
Fiber: 1g
Protein: 20g
Sweet Pepper Stuffed Sole
What you need:
4 4-oz. fresh or frozen sole fillets, ¼ to ½ inch thick
2 small red, yellow and/or green sweet peppers, cut into thin bite-size strips
4 green onions, halved lengthwise and cut into 3-inch-long pieces
2 teaspoons margarine
1/3 cup dry white wine
¼ teaspoon dried fines herbes, crushed
1/8 teaspoon salt <optional>
1/8 teaspoon black pepper
1 tablespoon cold water
2 teaspoons cornstarch
Hot cooked wild rice and/or brown rice <optional>
How to make it:
Thaw fish, if frozen.
Rinse fish; pat dry with paper towels; set aside.
In a medium covered saucepan, cook the sweet peppers and green onions in a small amount of boiling water for 3 minutes; drain well.
Dot each fish fillet with ½ teaspoon margarine.
Place one-fourth of the pepper mixture across the center of each fillet.
Starting from a short side, roll up the fish fillets; secure with wooden toothpicks.
Place fish, seam sides down, in a shallow baking dish.
Stir together the wine, fines herbes, salt, and black pepper; drizzle over fish.
Bake, covered, at 350F for 25-30 minutes or just until fish begins to flake easily with a fork.
Transfer fish to a serving platter; keep warm.
For sauce, measure pan juices; add enough water to measure ¾ cup.
In a small saucepan, combine the 1 tablespoon cold water and the cornstarch; stir in pan juices.
Cook and stir over medium heat until thickened and bubbly.
Cook and stir for 2 minutes more.
If desired, serve the fish on top of rice; spoon the sauce over fish.
Serves 4
Per serving:
Calories: 148
Fat: 3g <saturated 1g>
Cholesterol: 60mg
Sodium: 184
Carbohydrate: 4g
Protein: 22g
Chilled Lobster with Curry Dressing
What you need:
2 fresh or frozen medium rock lobster tails <about 5 oz. each>
6 cups water
2 tablespoons light mayonnaise
2 tablespoons light dairy sour cream
1 tablespoon snipped fresh parsley
1 teaspoons lime juice or lemon juice
¼ to ½ teaspoon curry powder
1 to 2 drops bottled hot pepper sauce
Leaf lettuce <optional>
Tomato wedges <optional>
Cucumber strips <optional>
How to make it:
Thaw lobster, if frozen.
Rinse lobster; pat dry with paper towels.
In a large saucepan bring the water to boiling.
Add lobster tails; return to boiling.
Reduce heat; simmer, uncovered, for 6-10 minutes or until shells turn bright red and meat is opaque; drain; cover and chill for 2 to 24 hours.
For dressing, in a small mixing bowl stir together the mayonnaise, sour cream, parsley, lime or lemon juice, curry powder and hot pepper sauce.
Cover and chill until serving time.
To serve, if desired, line 2 plates with leaf lettuce.
Arrange the tomato wedges and cucumber strips on plates.
Place lobster tails on a cutting surface, shell sides down.
With kitchen shears, cut along both sides of the tail and remove the membrane to expose the meat.
Cut meat lengthwise.
Place 1 lobster tail on each plate.
Serve with chilled dressing.
Serves 2
Per serving:
Calories: 155
Fat: 7g <saturated 2g>
Cholesterol: 63mg
Sodium: 453mg
Carbohydrate: 4g
Protein: 18g
Gingered Shrimp Soup
What you need:
8 oz. fresh or frozen, peeled and deveined shrimp
3 cups reduced-sodium chicken broth
1 ½ cups water
¼ cup rice wine or dry sherry
1 tablespoon reduced-sodium soy sauce
2 cloves garlic, minced
1 teaspoon grated fresh ginger
½ teaspoon toasted sesame oil
¼ teaspoon pepper
4 oz. firm tofu, cubed
1 cup fresh pea pods, halved crosswise OR 3 oz. pkg. Frozen pea pods, halved crosswise
¾ cup thinly bias-sliced carrots
¼ cup thinly sliced green onions
How to make it:
Thaw shrimp, if frozen; halve lengthwise.
Rinse shrimp, pat dry with paper towels; set aside.
In a large saucepan combine the broth, water, rice wine or sherry, soy sauce, garlic, ginger, sesame oil, and pepper; bring to boiling.
Stir in the shrimp, tofu, fresh pea pods <if using>, carrots and green onions.
Return to boiling; reduce heat; simmer, uncovered, for 1-3 minutes or until shrimp turns opaque.
Stir in frozen pea pods <if using>; heat through.
Serves 4
Per serving:
Calories: 155
Fat: 4g <saturated 1g>
Cholesterol: 87mg
Sodium: 736mg
Carbohydrate: 9g
Fiber: 2g
Protein: 17g
What you need:
1-1/2 to 2 lbs. Meaty chicken pieces, skinned
Cooking spray
1 <14-1/2 oz.> can tomatoes, undrained and cut up
¼ cup dry red wine
1 tablespoon snipped fresh basil OR 1 teaspoon dried basil, crushed
1 teaspoon sugar
1 clove garlic, minced
1 bay leaf
1 tablespoon cold water
2 teaspoons cornstarch
¼ cup sliced pimiento-stuffed green olives or pitted ripe olives
How to make it:
Rinse chicken; pat dry with paper towels.
Spray a large skillet with cooking spray; preheat over medium heat.
Add chicken; cook for 10-15 minutes or until lightly browned, turning to brown evenly.
Add undrained tomatoes, wine, basil, sugar, garlic, and bay leaf.
Bring to boiling; reduce heat, simmer, covered for 30-35 minutes or until chicken is tender and no longer pink.
Remove chicken from skillet; cover, keep warm.
Discard bay leaf.
In a small bowl, stir together the cold water and cornstarch.
Stir into tomato mixture in skillet.
Cook and stir until thickened and bubbly.
Cook and stir for 2 minutes more.
Remove to 4 plates, sprinkle with olives.
Serves 4
Per serving:
Calories: 194
Fat: 7g <saturated 2g>
Cholesterol: 69mg
Sodium: 401mg
Carbohydrate: 8g
Fiber: 1g
Protein: 23g
Honey Ginger Crusted Chicken
What you need:
4 small skinless, boneless chicken breast halves <about 12 oz. total>
Cooking spray
1 tablespoon honey
1 tablespoon orange juice
¼ teaspoon ground ginger
¼ teaspoon ground pepper
Dash ground red pepper
¾ cup cornflakes, crushed <about 1/3 cup>
½ teaspoon dried parsley flakes
How to make it:
Rinse chicken; pat dry with paper towels.
Spray a shallow baking pan with cooking spray; place chicken in pan.
In a small bowl, combine honey, orange juice, ginger, black pepper and red pepper.
Brush honey mixture over chicken.
Combine the cornflakes and parsley flakes.
Sprinkle mixture over chicken to coat.
Bake, uncovered, at 350F for 18-20 minutes or until chicken is tender and no longer pink.
Serves 4
Per serving:
Calories: 127
Fat: 3g <saturated 1g>
Cholesterol: 45mg
Sodium: 94mg
Carbohydrate: 8g
Protein: 17g
Asparagus Stuffed Turkey Rolls
What you need:
4 turkey breast tenderloin steaks <about 1 lb. Total>
15 asparagus spears
Cooking spray
2/3 cup reduced-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons orange juice
¼ teaspoon salt-free seasoning blend
1/8 teaspoon pepper
1 tablespoon water
2 teaspoons cornstarch
Slivered orange or lemon peel
How to make it:
Rinse turkey; pat dry with paper towels.
Place each turkey steak between 2 pieces of plastic wrap; pound lightly with the flat side of a meat mallet to 14-inch thickness; remove plastic wrap.
Trim asparagus spears, breaking off woody ends.
Arrange 4 asparagus spears across the short end of each turkey piece.
Roll up turkey; secure with wooden toothpicks, if necessary.
Spray a large nonstick skillet with cooking spray.
Cook turkey rolls over medium heat until browned on all sides.
Add chicken broth, lemon juice, orange juice, seasoning blend and pepper.
Bring to boiling; reduce heat, simmer, covered for 6-8 minutes or until turkey is tender and no longer pink.
Transfer the turkey to a serving platter; discard toothpicks; keep warm.
In a small bowl, stir together the water and cornstarch; add to liquid in skillet.
Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.
Spoon over turkey; sprinkle with slivered orange or lemon peel.
Serves 4
Per serving:
Calories: 137
Fat: 3g <saturated 1g>
Cholesterol: 50mg
Sodium: 154mg
Carbohydrate: 4g
Fiber: 1g
Protein: 23g
Turkey with Tomatillo Guacamole
What you need:
1 <2- to 3- lb.> fresh or frozen turkey breast portion
2 teaspoons ground coriander
½ teaspoon onion powder
¼ teaspoon chili powder
Dash ground red pepper
1 tablespoon butter
1 tablespoon lemon juice
1 recipe Tomatillo Guacamole <recipe to follow>
How to make it:
Thaw turkey, if frozen.
Rinse turkey; pat dry with paper towels; remove skin and excess fat from turkey.
In a small saucepan, cook the coriander, onion powder, chili powder and red pepper in butter for 1 minute.
Remove from heat; stir in lemon juice.
Spread spice mixture on all sides of turkey.
Insert a meat thermometer into the thickest portion of the breast, not touching bone <if present>.
In a covered grill arrange medium-hot coals around a drip pan.
Test for medium heat above a drip pan.
Place turkey on the grill rack over drip pan, but not over coals.
Lower the grill hood.
Grill for 1-1/4 to 1-3/4 hours or until thermometer registers 170F.
Add more coals as needed.
Serve turkey with Tomatillo Guacamole.
Serves 8
Tomatillo Guacamole
½ small avocado, seeded, peeled and chopped <about ½ cup>
1 plum tomato, chopped
1 tablespoon canned diced green chili peppers
2 teaspoons lemon juice
1/8 teaspoon garlic salt.
Mix together, cover and refrigerate until needed.
Per serving:
Calories: 156
Fat: 6g <saturated 1g>
Cholesterol: 50mg
Sodium: 157mg
Carbohydrate: 3g
Protein: 22g
Spinach Stuffed Turkey Breast
What you need:
1 <2-1/2 to 3-1/2 lb.> fresh or frozen turkey breast half with bone
1 <10-oz.> package frozen chopped spinach, thawed
4 oz. reduced-fat cream cheese, softened
3 tablespoons grated Parmesan cheese
2 tablespoons water
1 teaspoon dried basil, crushed
¼ teaspoon ground nutmeg
¼ teaspoon pepper
How to make it:
Thaw turkey, if frozen.
Rinse turkey; pat dry with paper towels.
Drain spinach thoroughly and squeeze out excess liquid.
Place spinach in food processor bowl with cream cheese, Parmesan cheese, water, basil, nutmeg and pepper.
Cover and process until well combined.
With a small sharp knife, loosen the breast skin from turkey and pull skin back, leaving skin attached along 1 side.
Spread the spinach mixture over exposed portion of meat; pull skin back over filling.
Secure skin with wooden toothpicks along sides of breast.
Place turkey, skin side up, on a rack in a shallow roasting pan.
Insert a meat thermometer into center of breast, below stuffing and not touching bone.
Cover turkey loosely with foil.
Roast at 325F for 2-1/2 to 3 hours or until the thermometer registers 170F.
Remove foil for the last 30 minutes of roasting.
Serves 8
Per serving:
Calories: 170
Fat: 6g <saturated 3g>
Cholesterol: 62mg
Sodium: 176mg
Carbohydrate: 3g
Fiber: 1g
Protein: 25g
Grilled Tuna with Rosemary
What you need:
1 lb. fresh or frozen tuna, cut 1 inch thick
2 teaspoons olive oil
2 teaspoons lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper
2 cloves garlic, minced
2 teaspoons snipped fresh rosemary OR 1 teaspoon dried rosemary, crushed
1 tablespoon capers, drained and slightly crushed
Fresh rosemary <optional>
How to make it:
Thaw fish, if frozen.
Rinse fish; pat dry with paper towels; cut into 4 serving-size pieces.
Brush both sides of fish with oil and lemon juice; sprinkle with salt and pepper.
Rub garlic and snipped or dried rosemary onto fish.
Grill fish on the rack of an uncovered grill directly over medium coals for 8-12 minutes or just until fish begins to flake easily when tested with a fork, gently turning halfway through grilling.
OR – broil fish on the unheated rack of a broiler pan 4 inches from the heat for 8-12 minutes, gently turning halfway through broiling.>
To serve, top the fish with capers.
Serves 4
Per serving:
Calories: 164
Fat: 3g <saturated 0g>
Cholesterol: 19mg
Sodium: 484mg
Carbohydrate: 1g
Protein: 32g
Grilled Rosemary Trout with Lemon Butter
What you need:
4 teaspoons butter, softened
1 tablespoon finely chopped shallot or onion
1 teaspoon finely shredded lemon peel
2 fresh rainbow trout, pan dressed and boned <8-10 oz. each>
1 tablespoon snipped fresh rosemary
1 tablespoon lemon juice
2 teaspoons olive oil
2 medium tomatoes, halved crosswise
1 tablespoon snipped fresh parsley
How to make it:
In a small bowl, stir together the butter, half the shallot or onion, and lemon peel; sprinkle with salt and coarsely ground pepper; set aside.
Rinse fish; pat dry with paper towels; spread each fish open and place skin sides down.
Rub the remaining shallot or onion and the rosemary onto fish.
Sprinkle with additional salt and pepper and drizzle with lemon juice and olive oil.
Grill fish, skin sides down, on the greased rack of an uncovered grill directly over medium coals for 6-8 minutes or just until fish begins to flake easily when tested with a fork.
Meanwhile, place tomatoes, cut sides up, on grill rack; dot each with ¼ teaspoon of the butter mixture.
Grill tomatoes about 5 minutes or until heated through.
Remove fish and tomatoes from grill.
Cut each fish in half lengthwise.
In a small saucepan melt the remaining butter mixture; serve with fish and tomatoes.
Sprinkle fish with parsley.
Serves 4
Per serving:
Calories: 206
Fat: 10g <saturated 3g>
Cholesterol: 75mg
Sodium: 109mg
Carbohydrate: 4g
Fiber: 1g
Protein: 24g
Cod with Lemon Cream Sauce
What you need:
1 lb. fresh or frozen cod, ½ to ¾ inch thick
1-1/2 cups water
1 tablespoon lemon juice
½ cup finely chopped carrot
½ cup finely chopped onion
½ cup fat-free milk
1 teaspoon cornstarch
1 teaspoon snipped fresh dill OR ¼ teaspoon dried dillweed
½ teaspoon instant chicken bouillon granules
How to make it:
Thaw fish fillets, if frozen.
Rinse fish; pat dry with paper towels.
In a 12-inch skillet combine water and lemon juice; bring to boiling.
Add fish; reduce heat, simmer, covered, just until fish begins to flake easily with a fork <allow 4-6 minutes per ½-inch thickness of fish>.
Remove fish from skillet and keep warm.
In a small covered saucepan, cook the carrot and onion in a small amount of boiling water about 3 minutes or until crisp-tender; drain well.
In a small bowl, stir together milk, cornstarch, dill and bouillon granules.
Stir into vegetables in saucepan.
Cook and stir until thickened and bubbly.
Cook and stir 2 minutes more.
Serve the vegetable sauce over fish.
If desired, serve with hot cooked noodles.
Serves 4
Per serving:
Calories: 114
Fat: 1g <saturated 0g>
Cholesterol: 45mg
Sodium: 199mg
Carbohydrate: 5g
Fiber: 1g
Protein: 20g
Sweet Pepper Stuffed Sole
What you need:
4 4-oz. fresh or frozen sole fillets, ¼ to ½ inch thick
2 small red, yellow and/or green sweet peppers, cut into thin bite-size strips
4 green onions, halved lengthwise and cut into 3-inch-long pieces
2 teaspoons margarine
1/3 cup dry white wine
¼ teaspoon dried fines herbes, crushed
1/8 teaspoon salt <optional>
1/8 teaspoon black pepper
1 tablespoon cold water
2 teaspoons cornstarch
Hot cooked wild rice and/or brown rice <optional>
How to make it:
Thaw fish, if frozen.
Rinse fish; pat dry with paper towels; set aside.
In a medium covered saucepan, cook the sweet peppers and green onions in a small amount of boiling water for 3 minutes; drain well.
Dot each fish fillet with ½ teaspoon margarine.
Place one-fourth of the pepper mixture across the center of each fillet.
Starting from a short side, roll up the fish fillets; secure with wooden toothpicks.
Place fish, seam sides down, in a shallow baking dish.
Stir together the wine, fines herbes, salt, and black pepper; drizzle over fish.
Bake, covered, at 350F for 25-30 minutes or just until fish begins to flake easily with a fork.
Transfer fish to a serving platter; keep warm.
For sauce, measure pan juices; add enough water to measure ¾ cup.
In a small saucepan, combine the 1 tablespoon cold water and the cornstarch; stir in pan juices.
Cook and stir over medium heat until thickened and bubbly.
Cook and stir for 2 minutes more.
If desired, serve the fish on top of rice; spoon the sauce over fish.
Serves 4
Per serving:
Calories: 148
Fat: 3g <saturated 1g>
Cholesterol: 60mg
Sodium: 184
Carbohydrate: 4g
Protein: 22g
Chilled Lobster with Curry Dressing
What you need:
2 fresh or frozen medium rock lobster tails <about 5 oz. each>
6 cups water
2 tablespoons light mayonnaise
2 tablespoons light dairy sour cream
1 tablespoon snipped fresh parsley
1 teaspoons lime juice or lemon juice
¼ to ½ teaspoon curry powder
1 to 2 drops bottled hot pepper sauce
Leaf lettuce <optional>
Tomato wedges <optional>
Cucumber strips <optional>
How to make it:
Thaw lobster, if frozen.
Rinse lobster; pat dry with paper towels.
In a large saucepan bring the water to boiling.
Add lobster tails; return to boiling.
Reduce heat; simmer, uncovered, for 6-10 minutes or until shells turn bright red and meat is opaque; drain; cover and chill for 2 to 24 hours.
For dressing, in a small mixing bowl stir together the mayonnaise, sour cream, parsley, lime or lemon juice, curry powder and hot pepper sauce.
Cover and chill until serving time.
To serve, if desired, line 2 plates with leaf lettuce.
Arrange the tomato wedges and cucumber strips on plates.
Place lobster tails on a cutting surface, shell sides down.
With kitchen shears, cut along both sides of the tail and remove the membrane to expose the meat.
Cut meat lengthwise.
Place 1 lobster tail on each plate.
Serve with chilled dressing.
Serves 2
Per serving:
Calories: 155
Fat: 7g <saturated 2g>
Cholesterol: 63mg
Sodium: 453mg
Carbohydrate: 4g
Protein: 18g
Gingered Shrimp Soup
What you need:
8 oz. fresh or frozen, peeled and deveined shrimp
3 cups reduced-sodium chicken broth
1 ½ cups water
¼ cup rice wine or dry sherry
1 tablespoon reduced-sodium soy sauce
2 cloves garlic, minced
1 teaspoon grated fresh ginger
½ teaspoon toasted sesame oil
¼ teaspoon pepper
4 oz. firm tofu, cubed
1 cup fresh pea pods, halved crosswise OR 3 oz. pkg. Frozen pea pods, halved crosswise
¾ cup thinly bias-sliced carrots
¼ cup thinly sliced green onions
How to make it:
Thaw shrimp, if frozen; halve lengthwise.
Rinse shrimp, pat dry with paper towels; set aside.
In a large saucepan combine the broth, water, rice wine or sherry, soy sauce, garlic, ginger, sesame oil, and pepper; bring to boiling.
Stir in the shrimp, tofu, fresh pea pods <if using>, carrots and green onions.
Return to boiling; reduce heat; simmer, uncovered, for 1-3 minutes or until shrimp turns opaque.
Stir in frozen pea pods <if using>; heat through.
Serves 4
Per serving:
Calories: 155
Fat: 4g <saturated 1g>
Cholesterol: 87mg
Sodium: 736mg
Carbohydrate: 9g
Fiber: 2g
Protein: 17g
Pan Grilled Salmon with Pineapple Salsa
What you need:
1 cup chopped fresh pineapple
2 tablespoons chopped fresh cilantro
2 tablespoons finely chopped red onion
1 tablespoon rice vinegar
1/8 teaspoon ground red pepper
4 <6-oz.> fillets <about ½-inch thick>
½ teaspoon salt
Cooking spray
How to make it:
Combine first 5 ingredients in a bowl; toss well, and set aside.
Sprinkle fish with salt.
Place a grill pan or large nonstick skillet over medium-high heat until hot.
Coat pan with cooking spray; add fish, and cook 4 minutes on each side until medium-rare or desired degree of doneness.
Serve with pineapple salsa.
Serves 4
Per serving:
Calories: 294
Protein: 36.4g
Fat: 13.2g <saturated 3.1g>
Carbohydrate: 5.6g
Cholesterol: 87mg
Sodium: 375mg
Salmon Patties
What yo8u need:
1 <14.75-oz.> can pink salmon
½ cup egg substitute
½ cup crushed saltine crackers <about 14 crackers>
1/3 cup thinly sliced green onions
1 tablespoon lemon juice
¼ teaspoon salt
¼ teaspoon pepper
Cooking spray
Lemon wedges <optional>
How to make it:
Drain salmon; discard skin and bones, if desired.
Combine salmon, egg substitute, and next 5 ingredients in a bowl; stir mixture well.
Divide mixture into 4 equal portions, shaping each into a ¾-inch-thick patty.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
Add patties; cook 3 minutes on each side or until lightly browned.
Serve with lemon wedges, if desired.
Serves 4
Per serving:
Calories: 182
Protein: 19.5g
Fat: 7.8g <saturated 1.9g>
Carbohydrate: 9g
Cholesterol: 51mg
Sodium: 696mg
Lamb Chops with Tomato and Onion
What you need:
4 <4-oz.> lamb loin chops
¼ teaspoon salt
¼ teaspoon dried basil
¼ teaspoon pepper
4 <1/4-inch-thick> slices tomato
4 <1/8-inch-thick> slices onion
Cooking spray
Basil sprigs <optional>
How to make it:
Trim fat from chops.
Combine salt, basil and pepper; sprinkle half of basil mixture evenly over tomato and onion.
Rub lamb chops with remaining basil mixture.
Place a grill pan or large nonstick skillet over medium-high heat until hot.
Coat with cooking spray; add lamb.
Cook 8 minutes, turn, and cook an additional 4 minutes.
Add tomato and onion; cook 2 minutes; turn vegetables only, continue cooking for 2 minutes or until desired degree of doneness.
Serves 2
Per serving:
Calories: 232
Protein: 28.2g
Fat: 9g <saturated 3.2g>
Fiber: 1.9g
Cholesterol: 85mg
Carbohydrate: 9g
Sodium: 372mg
Chinese Barbecued Pork
What you need:
1 <1-1/2 lb.> pork tenderloin
1/8 teaspoon salt
Cooking spray
2 tablespoons hoisin sauce
2 tablespoons ketchup
2 tablespoons low-sodium soy sauce
1-1/2 teaspoons minced peeled fresh ginger
1 teaspoon chili garlic sauce
2 garlic cloves, minced, OR 2 teaspoons bottled minced garlic
Chopped cilantro <optional>
How to make it:
Preheat oven to 425F.
Trim fat from pork; sprinkle pork with salt.
Coat a large skillet with cooking spray; place over medium-high heat until hot.
Add pork; cook 8 minutes or until pork is browned, turning occasionally.
Place pork in a baking dish.
Combine hoisin sauce and next 5 ingredients in a small bowl; stir well.
Spread hoisin sauce mixture over tenderloin
Insert meat thermometer into thickest portion of tenderloin.
Bake at 425F for 15 minutes or until thermometer registers 160F.
Place tenderloin on a platter, and let stand 5 minutes.
Cut tenderloin into slices.
Garnish with cilantro if desired.
Serves 6
Per serving:
Calories: 153
Protein: 23g
Fat: 4g <saturated 1.4g>
Carbohydrate: 5g
Cholesterol: 63mg
Sodium: 477mg
Mediterranean Spice Rubbed Flank Steak
What you need:
1 pound flank steak
1 tablespoon stone-ground mustard
1 tablespoon water
½ teaspoon lemon juice
1 small garlic clove, minced OR ½ teaspoon bottled minced garlic
1-1/2 tablespoons ground coriander
1 teaspoon dried thyme
1 teaspoon ground ginger
½ teaspoon pepper
½ teaspoon ground cumin
1/8 teaspoon ground nutmeg
Cooking spray
How to make it:
Preheat broiler.
Trim fat from steak.
Combine mustard, water, lemon juice and garlic; rub over steak.
Combine coriander and next 5 ingredients; pat into mustard mixture on steak.
Cover and chill 10 minutes.
Place steak on a broiler pan coated with cooking spray; broil 8 minutes or until desired degree of doneness <do not turn>.
Cut steak diagonally across grain into thin slices.
Serves 4
Per serving:
Calories: 205
Protein: 24.4g
Fat: 9.5g <saturated 3.9g>
Carbohydrate: 3.5g
Fiber: 2.2g
Cholesterol: 59mg
Sodium: 133mg
Chicken and Caper-Tomato Salsa
What you need:
¾ cup chunky salsa
1/3 cup diced plum tomato
1/3 cup diced zucchini
2 tablespoons chopped ripe olives
2 teaspoons capers
4 <4-oz.> skinless, boneless chicken breast halves
2 tablespoons Italian-seasoned breadcrumbs
2 teaspoons olive oil
2 tablespoons water
Ripe and green olives <optional>
How to make it:
Combine first 5 ingredients in a bowl; stir well, and set aside.
Sprinkle chicken with breadcrumbs.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken; cook 2 minutes on each side or until browned.
Reduce heat to low; add 2 tablespoons water.
Cover and cook 8 minutes or until chicken is done.
Serve with tomato mixture.
Garnish with ripe and green olives, if desired.
Serves 4
Per serving:
Calories: 179
Protein: 27.6g
Fat: 4.4g <saturated 0.8g>
Carbohydrate: 6g
Fiber: 1.3g
Cholesterol: 66mg
Sodium: 449mg
Peppercorn Crusted Pork Loin Roast
What you need:
1 <2-1/2 lb.> lean boned pork loin roast
3 tablespoons Dijon mustard
1 tablespoon low-fat buttermilk
2 cups fresh whole-wheat breadcrumbs
2 tablespoons cracked pepper
2 teaspoons mixed peppercorns, crushed
2 teaspoons chopped fresh thyme
¼ teaspoon salt
Cooking spray
Creamy Peppercorn Sauce <recipe to follow>
Thyme sprigs <optional>
How to make it:
Preheat oven to 325F.
Trim fat from roast.
Combine mustard and buttermilk; spread mixture over roast.
Combine breadcrumbs, pepper, peppercorns, thyme and salt in a bowl; press breadcrumb mixture evenly onto roast.
Place roast on a broiler pan coated with cooking spray.
Insert meat thermometer into thickest part of roast.
Bake at 325F for 2 hours or until meat thermometer registers 160F <pork will be slightly pink in the center>.
Let roast stand 10 minutes before slicing.
Serves with Creamy Peppercorn Sauce.
Garnish with thyme sprigs, if desired.
Serves 10
Creamy Peppercorn Sauce
¾ cup low-fat buttermilk
1/3 cup fat-free sour cream
3 tablespoons grated Parmesan cheese
3 tablespoons light mayonnaise
1-1/2 tablespoons lemon juice
1-1/2 teaspoons mixed peppercorns, crushed
¼ teaspoon salt
Combine all ingredients in a small bowl; stir well.
Per serving:
Calories: 241
Protein: 26.7g
Fat: 10.1g <saturated 3.4g>
Carbohydrate: 10g
Cholesterol: 70mg
Sodium: 478mg
Herbed Pot Roast
What you need:
1 <4-1/2 lb.> lean, boned rump roast
½ cup dry red wine
½ cup no-salt-added tomato sauce
¼ cup white vinegar
1 tablespoon spicy hot mustard
1 teaspoon dried thyme
¼ teaspoon dried oregano
¼ teaspoon ground red pepper
2 shallots, minced
1 bay leaf
How to make it:
Trim fat from roast.
Combine roast and remaining ingredients in a large heavy-duty zip-top plastic bag.
Seal bag, and marinate in refrigerator 8 hours, turning bag occasionally.
Preheat oven to 350F.
Place roast and marinade in a large ovenproof Dutch oven.
Cover and bake at 350F for 2-1/2 hours or until tender.
Remove roast from pan; discard cooking liquid.
Place roast on a serving platter; let stand 10 minutes before slicing.
Serves 15
Per serving:
Calories: 188
Protein: 31.2g
Fat: 5.5g <saturated 2g>
Carbohydrate: 1.2g
Cholesterol: 78mg
Sodium: 83mg
Oven Fried Pork Chops
What you need:
4 <6-oz.> lean center-cut loin pork chops
2 tablespoons pineapple juice
1 tablespoon low-sodium soy sauce
¼ teaspoon ground ginger
1/8 teaspoon garlic powder
1 large egg white, lightly beaten
1/3 cup dry breadcrumbs
¼ teaspoon dried Italian seasoning
¼ teaspoon paprika
Dash garlic powder
Cooking spray
How to make them:
Preheat oven to 350F.
Trim fat from chops.
Combine juice and next 4 ingredients in a bowl; stir well.
Combine breadcrumbs, Italian seasoning, paprika, and dash garlic powder in a shallow dish; stir well.
Dip chops in juice mixture, and dredge in breadcrumb mixture.
Place chops on a broiler pan coated with cooking spray.
Bake at 350F for 50 minutes or until tender, turning after 25 minutes.
Serves 4
Per serving:
Calories: 227
Protein: 27g
Fat: 8.8g <saturated 2.7g>
Carbohydrate: 7.6g
Cholesterol: 72mg
Sodium: 248mg
Sesame Asparagus
What you need:
1-1/4 pounds asparagus spears
2 tablespoons rice vinegar
1 tablespoon water
1 teaspoon dark sesame oil
1 teaspoon lemon juice
1-1/2 teaspoons sesame seeds
How to make it:
Snap off rough ends of asparagus.
Steam asparagus, covered, 4 minutes or until crisp-tender.
Place asparagus in large, shallow dish.
Combine vinegar, water, oil and juice; stir well.
Pour over asparagus; toss gently to coat.
Sprinkle with sesame seeds.
Serves 6
Per serving:
Calories: 25
Protein: 2.1g
Fat: 1.3g <saturated 0.2g>
Carbohydrate: 2.5g
Fiber: 1.3g
Cholesterol: 0mg
Sodium: 2mg
Lemon Broccoli
What you need:
1-1/2 pounds broccoli
1 teaspoon grated lemon rind
1/8 teaspoon salt
1/8 teaspoon pepper
Lemon rind curls <optional>
How to make it:
Trim of large leaves of broccoli; remove tough ends of lower stalks; cut into spears.
Steam broccoli spears, covered, 5 minutes or until crisp-tender.
Place broccoli spears on a platter; sprinkle with grated lemon rind, salt and pepper.
Garnish with lemon rind curls, if desired.
Serves 6
Per serving:
Calories: 25
Protein: 2.7g
Fat: 0.3g <saturated 0.1g>
Carbohydrate: 4.6g
Fiber: 2.3g
Cholesterol: 0mg
Sodium: 72mg
Chunky Chicken Noodle Soup
What you need:
4 cups water
8 <6-oz.> skinned chicken breast halves
¾ teaspoon poultry seasoning
¼ teaspoon dried thyme
3 celery leaves
2 cups water
2 cups uncooked yolk-free egg noodles
½ cup sliced celery
½ cup sliced carrot
1/3 cup sliced green onions
2 tablespoons minced fresh parsley
1-1/2 teaspoons chicken-flavoured bouillon granules
½ teaspoon coarsely ground pepper
1 bay leaf
Additional coarsely ground pepper
How to make it:
Combine first 5 ingredients in a large Dutch oven; bring to a boil.
Cover, reduce heat, and simmer 45 minutes or until chicken is tender.
Remove chicken with a slotted spoon; let cool slightly.
Remove bones from chicken, and discard.
Coarsely chop chicken; set aside.
Skim fat from broth; strain broth through a double layer of cheesecloth; discard solids.
Combine broth, 2 cups water, and next 8 ingredients in pan.
Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally.
Add chicken, bring to a boil.
Reduce heat, simmer 5 minutes, stirring occasionally.
Discard bay leaf.
Sprinkle each serving with additional pepper, if desired.
Serves 12
Per serving:
Calories: 145
Protein: 20.9g
Fat: 3.1g <saturated 0.7g>
Carbohydrate: 6.7g
Cholesterol: 52mg
Sodium: 193mg
Ginger Cookies
What you need:
6 tablespoons stick margarine, softened
2/3 cup sugar
¼ cup molasses
1 large egg
2 cups all-purpose flour
2 teaspoons baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
½ teaspoon ground mace
3 tablespoons sugar
Cooking spray
How to make them:
Cream margarine; gradually add 2/3 cup sugar, beating at medium speed of a mixer until light and fluffy.
Add molasses and egg, and beat well.
Combine flour and next 4 ingredients; gradually add to creamed mixture, stirring until well blended.
Divide dough in half; wrap each portion in plastic wrap, and freeze for 30 minutes.
Preheat oven to 350F.
Shape each portion of dough into 26 1-inch balls; roll in remaining 3 tablespoons sugar.
Place balls 2 inches apart on baking sheets coated with cooking spray.
Bake at 350F for 12 minutes or until lightly browned.
Remove from baking sheets; let cool completely on wire racks.
Store in an airtight container.
Makes 52 cookies
Per serving:
Calories: 46
Protein: 0.6g
Fat: 1.5g <saturated 0.3g>
Carbohydrate: 7.7g
Cholesterol: 4mg
Sodium: 49mg
Country Steak with Gravy
What you need:
1 ½ lbs. Boneless top round steak <1/2 inch thick>
1 <12-oz.> jar fat-free savory beef gravy
2 tablespoons tomato paste
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon pepper
½ teaspoons dried thyme
Cooking spray
How to make it:
Trim fat from steak; cut steak into 6 equal portions.
Combine gravy and next 5 ingredients in a small bowl; stir well.
Layer gravy mixture and steak in a 4-quart electric slow cooker coated with cooking spray, beginning and ending with gravy mixture.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 6 hours or until steak is tender.
Serves 6
Per serving:
Calories: 170
Protein: 28.1g
Fat: 3.8g <saturated 1.3g>
Carbohydrate: 4.2g
Cholesterol: 65mg
Sodium: 587mg
Lemon Pepper Turkey Breast
What you need:
1 5-lb. Bone-in turkey breast, skinned and cut in half
2 teaspoons lemon pepper
2 tablespoons all-purpose flour
3 tablespoons water
How to make it:
Sprinkle turkey evenly with lemon pepper.
Place turkey breast halves, meaty side down, in a 5- to 6 ½-quart electric slow cooker.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 7 hours or until turkey is tender.
Remove turkey to a platter, reserving cooking liquid in slow cooker.
Set turkey aside, keep warm.
Combine flour and water in a medium saucepan, stirring with a whisk until well blended.
Gradually add reserved cooking liquid, stirring constantly.
Bring to a boil over medium-high heat, stirring constantly.
Reduce heat, and simmer 4 minutes or until thick, stirring occasionally.
Serve turkey with gravy.
Serves 11
Per serving:
Calories: 120
Protein: 25.7g
Fat: 0.7g <saturated 0.2g>
Carbohydrate: 1.2g
Cholesterol: 71mg
Sodium: 128mg
Asian Pork Loin
What you need:
1 2-lb. Lean boneless center-cut pork loin roast
¾ cup orange juice
¼ cup low-salt soy sauce
1 tablespoon grated peeled fresh ginger
1 tablespoon minced fresh garlic
2 teaspoons crushed red pepper
1 teaspoon five spice powder
¼ teaspoon salt
2 tablespoons cornstarch
2 tablespoons water
How to make it:
Trim fat from roast.
Combine orange juice and next 6 ingredients in a large zip-top plastic bag.
Add pork; seal bag, and marinate in refrigerator 8 to 24 hours.
Place pork and marinade in a 4-½ quart electric slow cooker.
Cover with a lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 7 hours.
Remove pork from cooker; let stand 10 minutes before slicing.
Pour cooking liquid into a 4-cup glass measure or bowl; let stand 5 minutes.
Skim fat from surface of liquid.
Combine cornstarch and water in a small bowl; stir until well blended.
Add cornstarch mixture to cooking liquid; stir well.
Microwave on high 3 minutes or until slightly thick, stirring after 1-½ minutes.
Slice pork, serve with sauce.
Serves 7
Per serving:
Calories: 217
Protein: 26.6g
Fat: 8.6g <saturated 3.1g>
Carbohydrate: 6.5g
Cholesterol: 74mg
Sodium: 491mg
What you need:
1 cup chopped fresh pineapple
2 tablespoons chopped fresh cilantro
2 tablespoons finely chopped red onion
1 tablespoon rice vinegar
1/8 teaspoon ground red pepper
4 <6-oz.> fillets <about ½-inch thick>
½ teaspoon salt
Cooking spray
How to make it:
Combine first 5 ingredients in a bowl; toss well, and set aside.
Sprinkle fish with salt.
Place a grill pan or large nonstick skillet over medium-high heat until hot.
Coat pan with cooking spray; add fish, and cook 4 minutes on each side until medium-rare or desired degree of doneness.
Serve with pineapple salsa.
Serves 4
Per serving:
Calories: 294
Protein: 36.4g
Fat: 13.2g <saturated 3.1g>
Carbohydrate: 5.6g
Cholesterol: 87mg
Sodium: 375mg
Salmon Patties
What yo8u need:
1 <14.75-oz.> can pink salmon
½ cup egg substitute
½ cup crushed saltine crackers <about 14 crackers>
1/3 cup thinly sliced green onions
1 tablespoon lemon juice
¼ teaspoon salt
¼ teaspoon pepper
Cooking spray
Lemon wedges <optional>
How to make it:
Drain salmon; discard skin and bones, if desired.
Combine salmon, egg substitute, and next 5 ingredients in a bowl; stir mixture well.
Divide mixture into 4 equal portions, shaping each into a ¾-inch-thick patty.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
Add patties; cook 3 minutes on each side or until lightly browned.
Serve with lemon wedges, if desired.
Serves 4
Per serving:
Calories: 182
Protein: 19.5g
Fat: 7.8g <saturated 1.9g>
Carbohydrate: 9g
Cholesterol: 51mg
Sodium: 696mg
Lamb Chops with Tomato and Onion
What you need:
4 <4-oz.> lamb loin chops
¼ teaspoon salt
¼ teaspoon dried basil
¼ teaspoon pepper
4 <1/4-inch-thick> slices tomato
4 <1/8-inch-thick> slices onion
Cooking spray
Basil sprigs <optional>
How to make it:
Trim fat from chops.
Combine salt, basil and pepper; sprinkle half of basil mixture evenly over tomato and onion.
Rub lamb chops with remaining basil mixture.
Place a grill pan or large nonstick skillet over medium-high heat until hot.
Coat with cooking spray; add lamb.
Cook 8 minutes, turn, and cook an additional 4 minutes.
Add tomato and onion; cook 2 minutes; turn vegetables only, continue cooking for 2 minutes or until desired degree of doneness.
Serves 2
Per serving:
Calories: 232
Protein: 28.2g
Fat: 9g <saturated 3.2g>
Fiber: 1.9g
Cholesterol: 85mg
Carbohydrate: 9g
Sodium: 372mg
Chinese Barbecued Pork
What you need:
1 <1-1/2 lb.> pork tenderloin
1/8 teaspoon salt
Cooking spray
2 tablespoons hoisin sauce
2 tablespoons ketchup
2 tablespoons low-sodium soy sauce
1-1/2 teaspoons minced peeled fresh ginger
1 teaspoon chili garlic sauce
2 garlic cloves, minced, OR 2 teaspoons bottled minced garlic
Chopped cilantro <optional>
How to make it:
Preheat oven to 425F.
Trim fat from pork; sprinkle pork with salt.
Coat a large skillet with cooking spray; place over medium-high heat until hot.
Add pork; cook 8 minutes or until pork is browned, turning occasionally.
Place pork in a baking dish.
Combine hoisin sauce and next 5 ingredients in a small bowl; stir well.
Spread hoisin sauce mixture over tenderloin
Insert meat thermometer into thickest portion of tenderloin.
Bake at 425F for 15 minutes or until thermometer registers 160F.
Place tenderloin on a platter, and let stand 5 minutes.
Cut tenderloin into slices.
Garnish with cilantro if desired.
Serves 6
Per serving:
Calories: 153
Protein: 23g
Fat: 4g <saturated 1.4g>
Carbohydrate: 5g
Cholesterol: 63mg
Sodium: 477mg
Mediterranean Spice Rubbed Flank Steak
What you need:
1 pound flank steak
1 tablespoon stone-ground mustard
1 tablespoon water
½ teaspoon lemon juice
1 small garlic clove, minced OR ½ teaspoon bottled minced garlic
1-1/2 tablespoons ground coriander
1 teaspoon dried thyme
1 teaspoon ground ginger
½ teaspoon pepper
½ teaspoon ground cumin
1/8 teaspoon ground nutmeg
Cooking spray
How to make it:
Preheat broiler.
Trim fat from steak.
Combine mustard, water, lemon juice and garlic; rub over steak.
Combine coriander and next 5 ingredients; pat into mustard mixture on steak.
Cover and chill 10 minutes.
Place steak on a broiler pan coated with cooking spray; broil 8 minutes or until desired degree of doneness <do not turn>.
Cut steak diagonally across grain into thin slices.
Serves 4
Per serving:
Calories: 205
Protein: 24.4g
Fat: 9.5g <saturated 3.9g>
Carbohydrate: 3.5g
Fiber: 2.2g
Cholesterol: 59mg
Sodium: 133mg
Chicken and Caper-Tomato Salsa
What you need:
¾ cup chunky salsa
1/3 cup diced plum tomato
1/3 cup diced zucchini
2 tablespoons chopped ripe olives
2 teaspoons capers
4 <4-oz.> skinless, boneless chicken breast halves
2 tablespoons Italian-seasoned breadcrumbs
2 teaspoons olive oil
2 tablespoons water
Ripe and green olives <optional>
How to make it:
Combine first 5 ingredients in a bowl; stir well, and set aside.
Sprinkle chicken with breadcrumbs.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken; cook 2 minutes on each side or until browned.
Reduce heat to low; add 2 tablespoons water.
Cover and cook 8 minutes or until chicken is done.
Serve with tomato mixture.
Garnish with ripe and green olives, if desired.
Serves 4
Per serving:
Calories: 179
Protein: 27.6g
Fat: 4.4g <saturated 0.8g>
Carbohydrate: 6g
Fiber: 1.3g
Cholesterol: 66mg
Sodium: 449mg
Peppercorn Crusted Pork Loin Roast
What you need:
1 <2-1/2 lb.> lean boned pork loin roast
3 tablespoons Dijon mustard
1 tablespoon low-fat buttermilk
2 cups fresh whole-wheat breadcrumbs
2 tablespoons cracked pepper
2 teaspoons mixed peppercorns, crushed
2 teaspoons chopped fresh thyme
¼ teaspoon salt
Cooking spray
Creamy Peppercorn Sauce <recipe to follow>
Thyme sprigs <optional>
How to make it:
Preheat oven to 325F.
Trim fat from roast.
Combine mustard and buttermilk; spread mixture over roast.
Combine breadcrumbs, pepper, peppercorns, thyme and salt in a bowl; press breadcrumb mixture evenly onto roast.
Place roast on a broiler pan coated with cooking spray.
Insert meat thermometer into thickest part of roast.
Bake at 325F for 2 hours or until meat thermometer registers 160F <pork will be slightly pink in the center>.
Let roast stand 10 minutes before slicing.
Serves with Creamy Peppercorn Sauce.
Garnish with thyme sprigs, if desired.
Serves 10
Creamy Peppercorn Sauce
¾ cup low-fat buttermilk
1/3 cup fat-free sour cream
3 tablespoons grated Parmesan cheese
3 tablespoons light mayonnaise
1-1/2 tablespoons lemon juice
1-1/2 teaspoons mixed peppercorns, crushed
¼ teaspoon salt
Combine all ingredients in a small bowl; stir well.
Per serving:
Calories: 241
Protein: 26.7g
Fat: 10.1g <saturated 3.4g>
Carbohydrate: 10g
Cholesterol: 70mg
Sodium: 478mg
Herbed Pot Roast
What you need:
1 <4-1/2 lb.> lean, boned rump roast
½ cup dry red wine
½ cup no-salt-added tomato sauce
¼ cup white vinegar
1 tablespoon spicy hot mustard
1 teaspoon dried thyme
¼ teaspoon dried oregano
¼ teaspoon ground red pepper
2 shallots, minced
1 bay leaf
How to make it:
Trim fat from roast.
Combine roast and remaining ingredients in a large heavy-duty zip-top plastic bag.
Seal bag, and marinate in refrigerator 8 hours, turning bag occasionally.
Preheat oven to 350F.
Place roast and marinade in a large ovenproof Dutch oven.
Cover and bake at 350F for 2-1/2 hours or until tender.
Remove roast from pan; discard cooking liquid.
Place roast on a serving platter; let stand 10 minutes before slicing.
Serves 15
Per serving:
Calories: 188
Protein: 31.2g
Fat: 5.5g <saturated 2g>
Carbohydrate: 1.2g
Cholesterol: 78mg
Sodium: 83mg
Oven Fried Pork Chops
What you need:
4 <6-oz.> lean center-cut loin pork chops
2 tablespoons pineapple juice
1 tablespoon low-sodium soy sauce
¼ teaspoon ground ginger
1/8 teaspoon garlic powder
1 large egg white, lightly beaten
1/3 cup dry breadcrumbs
¼ teaspoon dried Italian seasoning
¼ teaspoon paprika
Dash garlic powder
Cooking spray
How to make them:
Preheat oven to 350F.
Trim fat from chops.
Combine juice and next 4 ingredients in a bowl; stir well.
Combine breadcrumbs, Italian seasoning, paprika, and dash garlic powder in a shallow dish; stir well.
Dip chops in juice mixture, and dredge in breadcrumb mixture.
Place chops on a broiler pan coated with cooking spray.
Bake at 350F for 50 minutes or until tender, turning after 25 minutes.
Serves 4
Per serving:
Calories: 227
Protein: 27g
Fat: 8.8g <saturated 2.7g>
Carbohydrate: 7.6g
Cholesterol: 72mg
Sodium: 248mg
Sesame Asparagus
What you need:
1-1/4 pounds asparagus spears
2 tablespoons rice vinegar
1 tablespoon water
1 teaspoon dark sesame oil
1 teaspoon lemon juice
1-1/2 teaspoons sesame seeds
How to make it:
Snap off rough ends of asparagus.
Steam asparagus, covered, 4 minutes or until crisp-tender.
Place asparagus in large, shallow dish.
Combine vinegar, water, oil and juice; stir well.
Pour over asparagus; toss gently to coat.
Sprinkle with sesame seeds.
Serves 6
Per serving:
Calories: 25
Protein: 2.1g
Fat: 1.3g <saturated 0.2g>
Carbohydrate: 2.5g
Fiber: 1.3g
Cholesterol: 0mg
Sodium: 2mg
Lemon Broccoli
What you need:
1-1/2 pounds broccoli
1 teaspoon grated lemon rind
1/8 teaspoon salt
1/8 teaspoon pepper
Lemon rind curls <optional>
How to make it:
Trim of large leaves of broccoli; remove tough ends of lower stalks; cut into spears.
Steam broccoli spears, covered, 5 minutes or until crisp-tender.
Place broccoli spears on a platter; sprinkle with grated lemon rind, salt and pepper.
Garnish with lemon rind curls, if desired.
Serves 6
Per serving:
Calories: 25
Protein: 2.7g
Fat: 0.3g <saturated 0.1g>
Carbohydrate: 4.6g
Fiber: 2.3g
Cholesterol: 0mg
Sodium: 72mg
Chunky Chicken Noodle Soup
What you need:
4 cups water
8 <6-oz.> skinned chicken breast halves
¾ teaspoon poultry seasoning
¼ teaspoon dried thyme
3 celery leaves
2 cups water
2 cups uncooked yolk-free egg noodles
½ cup sliced celery
½ cup sliced carrot
1/3 cup sliced green onions
2 tablespoons minced fresh parsley
1-1/2 teaspoons chicken-flavoured bouillon granules
½ teaspoon coarsely ground pepper
1 bay leaf
Additional coarsely ground pepper
How to make it:
Combine first 5 ingredients in a large Dutch oven; bring to a boil.
Cover, reduce heat, and simmer 45 minutes or until chicken is tender.
Remove chicken with a slotted spoon; let cool slightly.
Remove bones from chicken, and discard.
Coarsely chop chicken; set aside.
Skim fat from broth; strain broth through a double layer of cheesecloth; discard solids.
Combine broth, 2 cups water, and next 8 ingredients in pan.
Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally.
Add chicken, bring to a boil.
Reduce heat, simmer 5 minutes, stirring occasionally.
Discard bay leaf.
Sprinkle each serving with additional pepper, if desired.
Serves 12
Per serving:
Calories: 145
Protein: 20.9g
Fat: 3.1g <saturated 0.7g>
Carbohydrate: 6.7g
Cholesterol: 52mg
Sodium: 193mg
Ginger Cookies
What you need:
6 tablespoons stick margarine, softened
2/3 cup sugar
¼ cup molasses
1 large egg
2 cups all-purpose flour
2 teaspoons baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
½ teaspoon ground mace
3 tablespoons sugar
Cooking spray
How to make them:
Cream margarine; gradually add 2/3 cup sugar, beating at medium speed of a mixer until light and fluffy.
Add molasses and egg, and beat well.
Combine flour and next 4 ingredients; gradually add to creamed mixture, stirring until well blended.
Divide dough in half; wrap each portion in plastic wrap, and freeze for 30 minutes.
Preheat oven to 350F.
Shape each portion of dough into 26 1-inch balls; roll in remaining 3 tablespoons sugar.
Place balls 2 inches apart on baking sheets coated with cooking spray.
Bake at 350F for 12 minutes or until lightly browned.
Remove from baking sheets; let cool completely on wire racks.
Store in an airtight container.
Makes 52 cookies
Per serving:
Calories: 46
Protein: 0.6g
Fat: 1.5g <saturated 0.3g>
Carbohydrate: 7.7g
Cholesterol: 4mg
Sodium: 49mg
Country Steak with Gravy
What you need:
1 ½ lbs. Boneless top round steak <1/2 inch thick>
1 <12-oz.> jar fat-free savory beef gravy
2 tablespoons tomato paste
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon pepper
½ teaspoons dried thyme
Cooking spray
How to make it:
Trim fat from steak; cut steak into 6 equal portions.
Combine gravy and next 5 ingredients in a small bowl; stir well.
Layer gravy mixture and steak in a 4-quart electric slow cooker coated with cooking spray, beginning and ending with gravy mixture.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 6 hours or until steak is tender.
Serves 6
Per serving:
Calories: 170
Protein: 28.1g
Fat: 3.8g <saturated 1.3g>
Carbohydrate: 4.2g
Cholesterol: 65mg
Sodium: 587mg
Lemon Pepper Turkey Breast
What you need:
1 5-lb. Bone-in turkey breast, skinned and cut in half
2 teaspoons lemon pepper
2 tablespoons all-purpose flour
3 tablespoons water
How to make it:
Sprinkle turkey evenly with lemon pepper.
Place turkey breast halves, meaty side down, in a 5- to 6 ½-quart electric slow cooker.
Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 7 hours or until turkey is tender.
Remove turkey to a platter, reserving cooking liquid in slow cooker.
Set turkey aside, keep warm.
Combine flour and water in a medium saucepan, stirring with a whisk until well blended.
Gradually add reserved cooking liquid, stirring constantly.
Bring to a boil over medium-high heat, stirring constantly.
Reduce heat, and simmer 4 minutes or until thick, stirring occasionally.
Serve turkey with gravy.
Serves 11
Per serving:
Calories: 120
Protein: 25.7g
Fat: 0.7g <saturated 0.2g>
Carbohydrate: 1.2g
Cholesterol: 71mg
Sodium: 128mg
Asian Pork Loin
What you need:
1 2-lb. Lean boneless center-cut pork loin roast
¾ cup orange juice
¼ cup low-salt soy sauce
1 tablespoon grated peeled fresh ginger
1 tablespoon minced fresh garlic
2 teaspoons crushed red pepper
1 teaspoon five spice powder
¼ teaspoon salt
2 tablespoons cornstarch
2 tablespoons water
How to make it:
Trim fat from roast.
Combine orange juice and next 6 ingredients in a large zip-top plastic bag.
Add pork; seal bag, and marinate in refrigerator 8 to 24 hours.
Place pork and marinade in a 4-½ quart electric slow cooker.
Cover with a lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 7 hours.
Remove pork from cooker; let stand 10 minutes before slicing.
Pour cooking liquid into a 4-cup glass measure or bowl; let stand 5 minutes.
Skim fat from surface of liquid.
Combine cornstarch and water in a small bowl; stir until well blended.
Add cornstarch mixture to cooking liquid; stir well.
Microwave on high 3 minutes or until slightly thick, stirring after 1-½ minutes.
Slice pork, serve with sauce.
Serves 7
Per serving:
Calories: 217
Protein: 26.6g
Fat: 8.6g <saturated 3.1g>
Carbohydrate: 6.5g
Cholesterol: 74mg
Sodium: 491mg
oops, got carried away, those weren't low-carb
: bump :
been lookin' for some recipes. I need to get back on the wagon. or is it off the wagon? I can never recall which it is...
been lookin' for some recipes. I need to get back on the wagon. or is it off the wagon? I can never recall which it is...
On, if you are referring to being on a nutrition schedule.
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