Phase 1 recipes *DO NOT POST* (See1st entry plz)

I must say all of these recipes look amazing I can not wait to try them next week, yes after Easter Holiday. Thanks

Do not post on this thread. It is for info.

Thanks for sharing all of these recipes! Definitely going to give some of them (a lot of them) a try!

I'm loving Kalyn's Kitchen too! Thanks for sharing.

I've got to try the tofu ice cream first.

Lasagna Stuffed Spaghetti Squash
Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes Servings: 4

You get all of your favourite lasagna flavours without all of the carbs when it is served stuffed in spaghetti squash!


ingredients

For the roasted spaghetti squash:
2 small spaghetti squash, cut in half and seeded
1 tablespoon oil
salt and pepper to taste
For the lasagna meat sauce:
1 pound ground turkey
1 tablespoon oil
1 onion, diced
2 cloves garlic, chopped
1/2 teaspoon red pepper flakes
1/2 teaspoon fennel seeds, crushed
1 (15 ounce) can crushed tomatoes
1 tablespoon tomato paste (optional)
1 teaspoon Italian seasoning or oregano
1 bay leaf
1/2 teaspoon paprika
1 tablespoon balsamic vinegar
salt and pepper to taste
1 tablespoon basil, chopped
For the lasagna stuffed spaghetti squash:
1 cup low fat cottage cheese or ricotta
1 tablespoon basil, chopped
1 cup partially skim mozzarella, shredded

directions

For the roasted spaghetti squash:
Brush the inner flesh of the spaghetti squash with oil, season with salt and pepper and roast, skin side up, in a preheated 400F oven until tender, about 30 minutes.
For the lasagna meat sauce:
Meanwhile, cook the turkey, about 8-10 minutes, and set aside.
Heat the oil in a large pan over medium heat, add the onion and cook until tender, about 5-7 minutes.
Add the garlic, red pepper flakes, and fennel and cook until fragrant, about a minute.
Add the turkey, tomatoes, tomato paste, Italian seasoning, bay leaf, paprika, balsamic vinegar, salt and pepper, bring to a boil, reduce the heat and simmer until the spaghetti squash is cooked and then mix in the basil and remove from heat.
For the lasagna stuffed spaghetti squash:
Fluff up some of the inside of each spaghetti squash half, divide the mixture of the cottage cheese and basil between them followed by the sauce and the cheese.
Broil in the oven until the cheese has melted and turned a light golden brown, about 2-3 minutes.


Option: Use ground beef or Italian sausage instead of ground turkey.
Option: Instead of making the sauce from scratch, use your favourite marinara or other tomato sauce.
Option: Add one 2 inch piece of parmesan rind to the sauce while it simmers.
Nutrition Facts: Calories 513, Fat 25g (Saturated 7g, Trans 0), Cholesterol 138mg, Sodium 761mg, Carbs 26g (Fibre 4g, Sugars 8g), Protein 50g

Creamy Kale Spaghetti Squash

1/4th of recipe (about 1 2/3 cups): 296 calories, 5.5g fat, 660mg sodium, 25g carbs, 5g fiber, 8g sugars, 34g protein -- PointsPlus® value 7*

Confession time: There's no actual pasta in this dish. But a bowlful of this veggie-loaded, chicken-studded entrée will obliterate spaghetti cravings!

Ingredients:
1 spaghetti squash (about 4.5 lbs.)
1 lb. raw boneless skinless chicken breast, cut into bite-sized pieces
1/4 tsp. each salt and black pepper
4 cups chopped kale
3 tbsp. finely chopped pouched sun-dried tomatoes
2 tsp. chopped garlic
2 tbsp. reduced-fat Parmesan-style grated topping
6 wedges The Laughing Cow Light Creamy Swiss cheese

Directions:
Preheat oven to 400 degrees.

Microwave squash for 3 - 4 minutes, until soft enough to cut. Halve lengthwise; scoop out and discard seeds.

Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes.

While squash cools, bring a large skillet sprayed with nonstick spray to medium-high heat. Season chicken with pepper and 1/8 tsp. salt, and add to the skillet. Cook and stir until chicken is cooked through, about 8 minutes. Transfer chicken to a large bowl, and cover to keep warm.

Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed. Transfer 5 cups to a large bowl, and cover to keep warm. Reserve any extra squash for another time.

Clean skillet. Re-spray and bring to medium-high heat. Add kale, sun-dried tomatoes, and garlic. Add 1/2 cup water. Cover and cook until kale is tender, about 5 minutes.

Remove lid, and reduce heat to low. Add Parm-style topping and cheese wedges, breaking the cheese wedges into pieces. Add chicken and remaining 1/8 tsp. salt. Cook and stir until cheese has melted and coated veggies and chicken, about 3 minutes.

Add cheesy chicken and veggies to the spaghetti squash, mix well, and serve!

MAKES 4 SERVINGS

Edited by: KIERAE at: 10/25/2013 (13:33)

Flax tortillas: realsustenance.com/flax-tortillas-gl
ut
engrainstarcheggcornsoynut-free/

Loving Kalyns Kitchen - love love love it! Thanks for sharing.

BLOGS:

Kalyn's Kitchen - wonderful blogger who has been doing SB for a few years now.

kalynskitchen.blogspot.com/2006/01/i
nd
ex-of-south-beach-diet-phase-one.html

BREAD SUBSTITUTE AKA Cleochatra's Oopsie Rolls:



Cleochatra's Best Ever Revol-Oopsie Rolls


3 large eggs
1 pkg Splenda
dash of salt
pinch of cream of tartar
3 ounces cream cheese (not Tbsp!) Do not soften!

Preheat oven to 300 degrees.

Separate the eggs and add Splenda, salt, and cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store them in a bread sack or a ziplock bag to keep them from drying out. Much better after they have been stored overnight.


Per Roll: 87 Calories; 7g Fat; 4g Protein; .66g Carbohydrate; 0g Dietary Fiber

---------------

Cleo has recipes and suggests using these to replace hamburger buns, to use as a pizza base, etc.

Her blog is Atkins/low carb focused but some good ideas come from it.

cleochatra.blogspot.com/2007/10/better-t
ha
n-ever-best-yet-revolution.html



-----------------------

Another great sub:

You Won't Believe it's Cauliflower Pizza Crust

1 cup cooked, riced cauliflower*
1 egg
1 cup mozzarella cheese
1/2tsp fennel
1 tsp oregano
2 tsp parsley

pizza sauce
toppings (make sure meats are cooked)
mozzarella cheese


Preheat oven to 450 degrees farenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler (grill for the Europeans) at high heat just until cheese is melted **.



Notes:

*I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)

** You can try re-baking the pizza at 450 once you add toppings if desired, but the crust is not quite as crusty. There is a minimal difference, so see what works best for you.

Makes 4, 1-slice servings. Can be doubled for a larger pizza (double nutritional information).

Nutritional Information for the entire crust:

calories: 434
fat: 25 g
carbohydrates: 8 (net), 13 if counting all
fiber: 5 g
protein: 41 g

For one serving: 109 calories, 7 grams fat, 2 net carbs, 1.5 grams fiber, 10 grams protein.


---------------

I can't believe they're cauliflower breadsticks!


A batch of Cauliflower pizza dough (mixed but not baked)
mozzarella cheese
garlic salt

Preheat oven to 350 degrees Fahrenheit.

In a greased 9X3 loaf pan, press about 1-1/2" deep cauliflower pizza dough. If any is left, use for pizza.

Bake at 350 for 20-30 minutes, or until set. With a spatula loosen the dough around the edges and remove the square of dough to a greased cookie sheet.

With a pizza cutter, slice strips through the set dough. Separate slightly. Sprinkle with garlic salt and/or extra mozzarella cheese. Bake at 450 degrees until the top browns.


Once the oven is preheated to 450 degrees, it is easy to pop in a couple of pizza crusts as well.

Serve with marinara sauce (optional).

------------------------------------

Taco Shells

from Zucchini :
1 large zucchini, shredded
2 eggs
2 cups cheese


Preheat oven to 450 degrees F.

Grease 2 cookie sheets.

Cut ends from zucchini. Shred. Mix with egg and cheese. Using a 1/3 cup measuring cup, make 6-8� circles on greased cookie sheet(s). Bake at 450 degrees for 12 minutes. Loosen and flip the circles. Bake for another 5 minutes at 450 degrees.
Take hot patties and wrap around a rolling pin. When cool enough to handle and with form, let cool on a rack for 6-8 hours in a cool oven. (To hold the shape, if you have those stackable racks, you can inset the edges through the racks of a cooling rack or your oven and allow them to hang down. They may curl slightly. Don't panic! They should be still pliable enough the next day to open without breaking).

Makes about 6 shells.

Nutritional Information

Zucchini shells (2 shells per serving)

Calories: 151
Carbohydrates: 1
Fiber: 0
Net Carbohydrates: 1
Protein: 10
Fat: 13


***the issue with these is the fat...we are suppose to be using lowfat/fat free cheese versus full fat (fat free does not melt properly so I wouldn't try it). Also our serving sixe of cheese is one ounce (ie 1/4 cup shredded) and most folks can't lose weight if they eat more than 2 servings of cheese (and not daily). 2 shells = over 5 ounces of cheese. So do keep that in mind! I know I did make this and the pizza recipe out of cauliflower but did find the cheese to be an issue with the scale.

DESSERT RECIPES:



Mocha Tofu Ice Cream
This is so good! You can't even tell it's soy!

-1 12 oz carton of soft silken tofu
-1/2 C sugar free soymilk
-1/4 C cocoa powder
-1/2 C splenda
-2 tsp instant coffee
-1 Tbs vanilla extract
-pinch of salt

Add all ingredients to a big plastic bowl with lid. Blend all ingredients with an electric mixer. Put in freezer for about 20 min then break up ice and blend again. Repeat 10 min later. When ready to serve let stand 5-10 min to soften. Enjoy!
--------------------------------

Daily Dish
Chilled Espresso Custard (Phase 1)

Makes 4 servings


Ingredients
1 1/2 cups 1 percent milk
2 eggs, beaten
3 tablespoons sugar substitute
2 teaspoons espresso powder or instant decaffeinated coffee 1 teaspoon vanilla extract
Ground cinnamon, for garnish
Lemon twists, for garnish

Instructions
In a medium bowl, whisk together the milk, eggs, sugar substitute, espresso powder or coffee, and vanilla extract until well-blended. Pour into four 6-ounce custard cups or ramekins and place in a 10-inch skillet.

Fill the skillet with water to 1/2 inch from the tops of the custard cups. Bring the water to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 minutes. Remove the cups from the skillet, cover with plastic wrap touching the surface of the pudding, and refrigerate for 3 hours, or until chilled. Garnish with the cinnamon and lemon twists.


Nutritional Information:
110 calories
3.5 total fat (1.5 g sat)
110 mg cholesterol
13 g carbohydrate
6 g protein
0 g fiber
80 mg sodium
------------------------------------

Basic Ricotta Creme Dessert (using sugar-free syrup)



1/2 cup low fat or part-skim ricotta cheese
1 tablespoons Da Vinci sugar free syrup, any flavor



Mix, chill, and serve.



Variations:

Top with toasted, chopped nuts.

Add a bit of flavoring or extract in a flavor that complements the syrup flavor.

Add a packet of Splenda for more sweetness.

In Phase 2, can add a teaspoon or two of Jell-O sugar-free pudding mix in a flavor that complements the syrup flavor.

----------------------------------------

Peanut Butter-Caramel Ricotta Creme (using sugar-free syrup)
Two servings.

1 cup part-skim or low fat ricotta cheese
1 tablespoon natural peanut butter (sugar free)
2 tablespoons Da Vinci Gourmet sugar free caramel syrup
1 tablespoon fat free milk (if needed for consistency)
1 packet Splenda (or more to taste)


Blend ingredients well in a small bowl or cup until mixture is smooth and thick.

----------------------------------------

jell-O Fluff

Makes four servings.



1 package sugar-free Jell-O (any flavor, 4-serving size)

1 cup low fat cottage cheese

1 teaspoon vanilla extract



Prepare the Jell-O as directed on package. Cool in fridge but take it out before it sets. When cool, blend with the cottage cheese. (Use countertop blender or hand blender.) Blend until smooth. Pour into serving-size containers, cover, and chill until set.



Experiment with flavors. This is especially good with cherry Jell-O. If you use orange Jell-O, it tastes like a Dreamsicle.

---------------------------
Cherry Fluff

A variation of above recipe. Two servings. From a forum.



1/2 cup low fat cottage cheese
1/2 cup part-skim ricotta cheese
1 package (4-serving size) sugar-free cherry-flavor Jell-O



Prepare Jell-O according to package directions. Chill until cooled but not set.

Put all in a blender and blend until smooth. Pour into two small containers with lid. Chill until set.

----------------------
Cottage Cheese Jell-O Dessert

1 large carton (1 lb 8 oz) low fat cottage cheese
1 package sugar-free Jell-O (use dry, not prepared)

Mix the dry, powdered Jell-O with the cottage cheese and serve.
-------------------------------------

Maple-Nut Ricotta Creme
One serving.

1/2 cup low fat or part-skim ricotta cheese
1/4 teaspoon maple flavoring
1/4 teaspoon vanilla extract
1 packet Splenda
1 or 2 tablespoons toasted, chopped pecans or walnuts (optional)
Sprinkle of cinnamon (optional)

Blend first four ingredients and put in dessert cup. Sprinkle with some cinnamon, if desired, and chill. Top with chopped pecans or walnuts, if using, just before serving.

-----------------------
Lemon Poppy Seed Ricotta Creme
One serving.

1/2 cup low fat or part-skim ricotta cheese
1/2 teaspoon fresh lemon juice
1/2 teaspoon poppy seeds
1 packet Splenda

Mix, chill, and serve. Amounts can be adjusted to taste.

-------------------------
Banana Bread Whip Ricotta Creme

Two servings
1 cup low fat or part-skim ricotta cheese
1/2 teaspoon banana flavoring
2 packets Splenda
1/4 cup walnut pieces (can use English walnuts or black walnuts) toasted if desired

Mix ricotta cheese, flavoring, and sweetener by hand or with blender. Stir in walnut pieces (or sprinkle on top just before serving). Chill and serve.

---------------------------
Baked Ricotta Cheesecake for Two

1 cup part-skim ricotta cheese
2 eggs
2 to 4 packets Splenda (to your taste, some like it sweeter than others)
1 teaspoon pure vanilla extract

Preheat oven to 325 degrees F. Mix ricotta, vanilla, and Splenda. Add the eggs, beat well, and pour into a small baking dish or two custard cups (spray with cooking spray first). Bake until done, about 15-20 minutes.

Variation: Double recipe, using 2 cups ricotta, 4 eggs, 1/2 cup Splenda granular or Whey Low granular, 2 teaspoons vanilla, and bake in 8x8 glass dish, bake about 30 minutes.

------------------------
Microwaved Cocoa Ricotta Dessert

Two servings.
1 cup low-fat ricotta cheese
2 to 3 teaspoons baking cocoa powder
1 tablespoon water
2 to 3 packets of sugar substitute (or to taste)

Place water and cocoa in a microwaveable bowl. Microwave until cocoa melts. Add ricotta cheese and sugar substitute. Mix and microwave until slightly warm.
Can use granular sweetener instead of packets. Could also add a little vanilla extract.

------------------------
Baked Mexican Mocha Cheese Cake

Two servings.

2 eggs
1 cup low fat or part-skim ricotta cheese
1/2 cup low fat cottage cheese
2 Splenda packets
1 tablespoon cocoa powder
1/4 teaspoon cinnamon2 tablespoons Da Vinci Kahuli Caffe sugar free syrup

Preheat oven to 350 degrees. Spray baking dish or custard cups. Beat eggs with fork, add cheeses, and stir. Add Splenda, cocoa, cinnamon, and syrup. Mix well and pour into small baking dish or 2 custard cups. Bake for about 30 to 45 minutes, depending on size of baking dish.

---------------------
Baked Chocolate Ricotta and Cottage Cheese

1 cup low fat or part-skim ricotta cheese
1/2 cup low fat cottage cheese
1 egg
8 packets Splenda (or other sweetener)
1/2 tablespoon cocoa powder
1 tablespoon sugar-free chocolate syrup*

Put these ingredients into a blender and blend thoroughly. Pour into oven safe dish and bake on 400 degrees for 15-20 minutes. Top with sf cool whip.

*Use real chocolate syrup, not the thin chocolate flavored kind. I use Walden Farms brand. Or you can make your own syrup.

-------------------------------------

Spicy Ricotta Creme
Two servings.
1 cup part-skim or low fat ricotta cheese
1/2 teaspoon cinnamon
1/4 to 1/2 teaspoon ginger
Dash of nutmeg (or to taste)
1/2 teaspoon pure vanilla extract
2 packets Splenda
Toasted pecan halves (optional)

Mix all ingredients, put in two dessert dishes, and chill before serving, if desired. Top with the toasted pecan halves if using.
Spice variation: 1 teaspoon pumpkin pie spice, 1/8 teaspoon nutmeg, 1/4 teaspoon cinnamon.

---------------------------

Peanut Butter Ricotta Creme

One serving. Vary the ingredient amounts to your taste.

1/2 cup low fat or part-skim ricotta cheese
1 teaspoon to 1 tablespoon natural peanut butter
1 or 2 packets Splenda
1/4 to 1/2 teaspoon pure vanilla extract
Dash of cinnamon (optional)
Mix as desired, put in dessert dish, chill, and serve. Sprinkle with cinnamon, if desired, before serving.


----------------------------
Peanut Butter-Chocolate Ricotta Creme
Two servings.

1 cup low fat or part-skim ricotta cheese
1/2 teaspoon vanilla extract
2 or 3 packets Splenda
1/2 to 1 tablespoon natural peanut butter
1/2 to 1 tablespoon baking cocoa (or 1 to 2 tablespoons sugar-free chocolate syrup)

Mix as desired, put in 2 serving dishes, chill, and serve. If using chocolate syrup, you can pour on top instead of mixing in, if desired.

--------------------------
Chocolate-Coconut Ricotta Creme

Two servings. Tastes like an Almond Joy!

1 cup ricotta cheese
2 teaspoons good baking cocoa (such as Ghirardelli)
3 packets Splenda
1/2 teaspoon coconut flavoring
Sliced, toasted almonds (optional)

Mix and chill. Top with almonds before serving.

--------------------------
Chocolate-Orange Ricotta Creme
Two servings.

1 cup low fat or part skim ricotta cheese
1 tablespoon baking cocoa
1 packet Splenda
Orange SF Jell-O powder
Mix, chill, and serve.

This is from a forum, and the poster didn't say how much Jell-O powder to use, but I'd guess about a tablespoon per serving.

-----------------------------------

Mocha Ricotta Creme II

Two servings.

1 cup part-skim or low fat ricotta cheese
2 packets Splenda
1 heaping teaspoon cocoa powder (about 2 level teaspoons)
1 teaspoon instant coffee
1 tablespoon sugar-free chocolate syrup*
1 tablespoon vanilla extract
1 tablespoon fat-free half & half

Mix all ingredients well using a spoon. Chill before serving. Consistency will be soft.

You can put it in the freezer for about 30 minutes or so to chill fast.
*Use real, thick chocolate syrup, such as Walden Farms or Atkins, not the thin flavored kind like Da Vinci.
------------------------------

Orange-Lime Ricotta Crème

One serving.



1/2 cup low fat or part skim ricotta cheese

1 tablespoon fresh lime juice (about 1/2 lime) using some of the pulp

1/8 teaspoon vanilla extract

1 or 2 drops orange extract

1 or 2 packets Splenda (to your taste)



Mix, chill if desired, and serve.

Key Lime Ricotta Creme
One serving.

1/2 cup low fat or part-skim ricotta cheese
1 or 2 tablespoons bottled Key Lime juice (to your taste)
*2 packets Splenda
1/2 to 1 teaspoon pure vanilla extract (optional)
Cinnamon to taste (optional)

Mix, chill if desired, and serve.

*Note: I use Nellie and Joe's Famous Key West Lime Juice.
------------------------------

Vanilla Ricotta Cream

1 1/2 cups part-skim ricotta cheese
1 teaspoon vanilla extract
2 tablespoons Equal® Spoonful*

1. Beat ricotta cheese, vanilla and Equal® in mixing bowl on medium speed of mixer until light and fluffy.
2. Cover and refrigerate until ready to use.
3. Use as a spread on scones or as a topping for fruit.

Makes 12 servings.

* May substitute 3 packets Equal sweetener

Nutrition Information Per Serving:
calories 22, protein 2 g, carbohydrate 1 g, fat 1 g, cholesterol 5 mg, sodium 19 mg.

--------------------------

Almond Ricotta Creme

Serves/Makes: 1

Ready In: 30 minutes

Ingredients:

1/2 cup part-skim ricotta cheese
1/4 teaspoon almond extract
1 package sugar substitute
1 teaspoon slivered toasted almonds


Directions:
Mix together the ricotta, almond extract, and sugar substitute in a dessert bowl. Serve chilled and sprinkled with toasted almonds.

Nutritional Information: 192 calories 11 total fat (6 g sat) 38 mg cholesterol 8 g carbohydrate 15 g protein 0 g fiber 155 mg sodium
-----------------------------------

Mocha Ricotta Creme
(Another one from the South Beach Diet email newsletter.)

Serves 1

This delicious creation is a chocolaty variation of the South Beach Diet® classic dessert — the Ricotta Crème. Like the original, it's a rich and satisfying dessert that is sure to be a big hit!

Ingredients

1/2 cup part-skim ricotta cheese
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package sugar substitute
A dash of espresso powder (or instant decaf coffee)

Instructions

Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder.

Nutritional Information:
180 calories
9 g total fat (6 g saturated fat)
38 mg cholesterol
8 g carbohydrate
14 g protein
0 g fiber
155 mg sodium
------------------------------

Cinnamon Ricotta Creme - South Beach Diet Recipe (Phase 1)

1 cup ricotta cheese
1 tsp vanilla extract
1 tsp cinnamon
2 pkts Splenda

Blend in the blender until smooth. Chill.

--------------------------------------

Lemon Peel Ricotta Creme Recipe - South Beach Diet Phase 1


Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:

* 1/2 c part-skim ricotta cheese
* 1/4 tsp grated lemon peel
* 1/4 tsp vanilla extract
* 1 pkg sugar substitute

Preparation:
Mix together the ricotta cheese1, lemon peel, vanilla extract2, and sugar substitute3. Serve chilled.

Yield: 1 serving

Per Serving: 178 cal, 14 g pro, 7 g carb, 10 g fat, 6 g sat. fat, 38 mg chol, 0 g fiber, 155 mg sodium

-----------------------------------

Pumpkin Spice Ricotta Creme
Yields: 2 servings

INGREDIENTS:
1 cup part-skim ricotta cheese
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
1/4 teaspoon ground nutmeg
1/2 teaspoon ground dried ginger
2 (1 gram) packets sugar substitute

DIRECTIONS:
1. Mix together all the ingredients and chill. Scoop into dessert bowls or hollowed-out mini-pumpkins and serve.
----------------------------------

Jelled Ricotta Pudding
(Makes 4 servings, recipe shared by Janet Davis and tested by Kalyn.)

1 pkg sugar-free Jello, any flavor that appeals to you
(this recipe is for 4-serving size package, double it for larger box of Jello.)
1 cup boiling water
2/3 cup ricotta cheese
1/2 cup cold water

Put ricotta cheese into bowl and stir with fork or wisk until it's slightly softened. Have four glass dishes (slightly over 1/2 cup each) ready on counter to pour the hot Jello mixture into.

Put powdered Jello from package into large glass measuring cup, pour in boiling water and wisk for 1-2 minutes, until all Jello is dissolved in the water. Stir in ricotta, then cold water and mix together. Pour into glass bowls and place in refrigerator to set. I waited about 2 hours until the mixture was partly firm, then covered it with cling wrap.

Serve cold, from individual dishes.

-----------------------------------

Peanut Butter Cookies - Phase I


1 Cup Natural Peanut Butter
1/2 Cup Splenda
1/2 TSP Vanilla Extract
1 Egg



Pre-heat oven to 350

Combine all ingredients in a bowl, and mix well.

Shape into small cookies - about 1/2 inch balls and flatten slightly. Should make approx 16

Bake for 7-10 mins, depending on your oven.. I'd start checking after 5 if you shape them into smaller balls

These can be frozen, just microwave!

*NOTES*
-You can use the bottom of a glass to dip in splenda and flatten the cookies before baking, like you would with regular PB cookies

- this is a nut serving

Calories average out to be 100-150 depending on type of peanut butter used and amount of cookies you make.
----------------------------------

Chocolate Meringue Kisses
From the 5/16 Daily Dish: Don't be afraid to use a pastry-bag — once you get the hang of it, it's really easy. These cookies will keep for a week, tightly covered. Wait to sandwich the cookies together until just before serving.

Ingredients
2 egg whites, at room temperature
1/4 teaspoon cream of tartar
1/2 cup sugar substitute
2 tablespoons unsweetened cocoa powder, lumps removed
1/2 teaspoon vanilla extract
Light whipped topping (1 tablespoon per sandwich)

Instructions
Tip: Make sure your bowl is completely dry and clean of grease or the whites will not whip up enough.

Preheat oven to 250°F. Place egg whites and cream of tartar in a clean bowl or electric mixer fitted with whisk attachment. Whisk at highest spped until whites form soft peaks that hold their shape when you lift the whisk. Add the sugar substitute, 1 tablespoon at a time; whisk until whites turn glossy and form stiff peaks that hold their shape. Do not underbeat. Whisk in cocoa and vanilla until blended.

Line a baking sheet with parchment paper. Fit a large star nozzle into a pastry bag. Fill pastry bag with meringue. Pipe 20 meringue kisses onto prepared sheets. Bake 30 minutes, until crisp and dry. Turn oven off, let cookies cool in oven for 30 minutes. Remove from baking sheet. Sandwich pairs of cooled cookies together with whipped topping.

Makes 10 cookies.

Nutritional Information:
19 calories
1 total fat (1 g sat)
0 mg cholesterol
2 g carbohydrate
1 g protein
0 g fiber
11 mg sodium

---------------------------------

Silky Peanut Butter Pie (crustless)

Prep Time: 15 min
Total Time: 4 hr 15 min
Makes: 8 servings (188 calories each)

1 envelope KNOX Unflavored Gelatin
1/4 cup cold skim milk
3/4 cup skim milk, heated to boiling
3/4 cup creamy peanut butter
1/2 cup Splenda
2 cups low-fat cottage cheese

SPRINKLE gelatin over 1/4 cup of the milk in blender; let stand 2 min. or until gelatin is softened. Meanwhile, heat remaining 3/4 cup milk in microwave. Add to gelatin mixture in blender; cover. Blend on low speed until gelatin is completely dissolved.

Add cottage cheese and blend until smooth. Add Splenda and blend, then add peanut butter. Blend on high speed until smooth.

Spray your pie pan (or individual servings) with nonstick spray and pour mixture into pan.
REFRIGERATE 3 hours or until set.
----------------------------------
TIP: If you like your pie more sweet, add 1 tablespoon of SF flavored syrup to mix when adding Splenda.

Remember, for Phase 1 this is one nut serving.
This is rich in protein and makes a filling, satisfying breakfast alternative!!

--------------------------------------

Frozen Yogurt Pops
adapted a recipe off Martha Stewart's recipes.

3 small cartons of FF plain yogurt
1 regular size block of FF/LF cream cheese
2-3 tsp of fresh lemon juice
1 tbsp of Splenda
1 package SF gelatin (your flavor choice)

Put all ingredients in food processor and go at it till smooth and well blended.
Pour into small containers in 1/2 cup amounts and freeze.
----------------------------------

Peanut Butter Cheesecake Cupcakes - All Phases

Ingredients:

8 oz. LF/FF Cream Cheese [softened]
1 large Egg
1 & 1/2 Tablespoons Vanilla Extract
4 packets Splenda (or other granular artificial sweetener)
4 Tablespoons All Natural Peanut Butter

Directions:

Mix all ingredients and blend for about 5 minutes.
Line muffin pan with muffin cups
Fill with mixture
Bake at 350 for about 20 minutes.

Makes 6.
Per serving (6) - 140 calories, 2.4 grams of carbohydrate

**These are also great for breakfasts on the go.. freeze and defrost very well**

**I don't think each one is quite a full nut serving, but to be safe I'd just count it as one anyway**

--------------------------------------

Grasshopper Ricotta

1/2 C SBD-friendly Ricotta Cheese
1 1/2 T Cocoa Powder
1 1/2 T Splenda
1/4 t Mint Extract

Mix everything together and enjoy!! One serving

Also good with almond extract - experiment!
------------------------------------

Peanut Butter Cup - Phase I and onward
2 tablespoons natural peanut butter (peanuts and salt only)
2 tablespoons of Cool Whip Free
1 sugar free fudge pop

Put the pop in the microwave for 10 secs so it is easily removed from the stick. Mix with other ingredients and ENJOY! 1 serving.

Remember the PB counts towards the 2 tbs per day that you are allowed to have.

----------------------------------

Bean Cake (the original)

1 15 oz. can black beans (drained & rinsed)
1 cup eggbeaters (or 4 eggs)
1 cup Splenda
3 Tbsp. baking cocoa
1 tsp. baking powder
2Tbsp oil
1 tea Vanilla.

mix all in blender - pour into 8x8 glass pan sprayed with Pam.
Bake at 350 degrees for 35-40 minutes.

Chocolate Bean Cake

1 15 oz. can black beans (drained & rinsed)
4 large eggs separated
1/2 cup Splenda
3 Tbsp. baking cocoa
2 Tb strong brewed coffee or 1 Tb instant espresso powder or coffee dissolved in 1 Tb hot water
1 tsp. baking powder
2Tbsp Smart Beat spread or canola oil
1 tsp Vanilla
2 Tb chopped walnuts or hazelnuts (filberts)-optional

Preheat oven to 350.

Prepare an 8x8 baking pan by spraying it with Pam. (I place a square of parchment in the bottom of the pan and spray it with Pam to make it easier to remove the cake)

Blend the egg yolks, Splenda, baking powder, Smart Beat spread (or oil), vanilla extract, coffee and cocoa in a blender or with a stick blender. Add the rinsed and drained beans and puree until smooth. Transfer the bean mixture to a bowl if using a blender. Whip the egg whites with a pinch of salt in a separate bowl with a hand mixer until stiff peaks form. Mix in 1/3 of the egg whites into the bean mixture with a spatula to lighten the bean mixture. Fold in the remaining egg whites in two portions with a spatula. It's ok if some white streaks remain in the batter. Pour the batter into 8x8 glass pan sprayed with Pam. Sprinkle the top with chopped walnuts or hazelnuts if desired. Tap the pan on the counter a couple of times to release any air pockets. Bake at 350 degrees for 35-40 minutes, until a toothpick inserted in the center comes out clean. Allow to cool 10 minutes before slicing.

Makes 16 2"x2" servings.

*Note: Variations…
Chocolate peanut butter: add 2 Tb Natural peanut butter (no sugar added-smooth or chunky) to the bean mixture. Sprinkle the top with chopped peanuts if desired.

Chocolate hazelnut: Add 1 Tb sugar-free hazelnut syrup or 1/4 tsp hazelnut extract to the bean mixture. Sprinkle the top with chopped hazelnuts if desired.

*Note: coffee enhances the flavor of chocolate and makes it more chocolately, you dont taste the coffee.
----------------------------------------

VEGAN RECIPES:


Tandoori Tofu

http://www.eatingwell.com/recipes/tandoo
ri_tofu.html
From EatingWell: May/June 2010

A tandoori-inspired spice rub and smokiness from the grill flavor these tofu “steaks.� While you’re there, grill some vegetables, too, to serve alongside. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice.

6 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 2 teaspoons paprika
* 1 teaspoon salt, divided
* 1/2 teaspoon ground cumin
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground turmeric
* 3 tablespoons extra-virgin olive oil
* 1 tablespoon minced garlic
* 1 tablespoon lime juice
* 2 14-ounce packages extra-firm or firm water-packed tofu, drained
* 2/3 cup nonfat plain yogurt
* 6 tablespoons sliced scallions or chopped fresh cilantro for garnish

Preparation

1. Preheat grill to medium-high.
2. Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
3. Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)
4. Oil the grill rack (see Tip). Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
5. Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro), if desired.

Nutrition

Per serving : 13 g Fat; 2 g Sat; 7 g Mono; 1 mg Cholesterol; 173 g Carbohydrates; 12 g Protein; 2 g Fiber; 419 mg Sodium; 224 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 medium-fat meat, 1 1/2 fat
Tips & Notes

* Kitchen Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
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--

Coconut curry with tofu “scallops”

for the tofu scallops:

1 package extra firm tofu

1 tablespoon soy sauce or tamari

1 tablespoon vegetable broth

1 tablespoon sesame oil

Cut a block of tofu in half and slice each half into two pieces, so it’s half as thick as the original block. Using a small cookie cutter or coffee scoop (I used the lid from my non-stick cooking spray can), cut eight rounds. Cut a # pattern into the top and bottom of each round. Marinate the rounds for a half hour or more in the soy sauce and broth, turning once.

Fry the tofu in the sesame oil on medium-high heat until they are golden brown, about 3 minutes each side.

for the coconut curry:

1 clove garlic, minced

1 teaspoon minced ginger

3 green onions

1 tablespoon sesame oil

1/4 teaspoon red chili paste (or more if you like heat)

1 can coconut milk

2 tablespoons mild curry powder

1/2 teaspoon salt

1/2 cup vegetable broth

1 cup spinach, tightly packed

1 tomato, cut into quarters

Heat the oil in a pan over low heat. Chop up the white parts of the green onions and reserve the greens for garnish. Add the onion, garlic, and ginger to the pan and saute for 5 minutes.

Add the red chili paste to the vegetables, smashing it with a spoon to break it up. Add the coconut milk, salt, and curry powder, and stir.

In a food processor, puree the spinach and tomato in the broth. Add the pureed spinach mixture to the coconut milk mixture, and simmer until thickened.

To serve, divide the curry into four plates or wide bowls. Add the tofu scallops then garnish with some green onions. Makes two servings.

-------------------------------------

Spicy tofu and zucchini with lemongrass, lime and basil
serves 2

Ingredients:
10 ounces extra-firm tofu, cubed
1 medium zucchini, cut into 1/2-inch half-rounds
2 tablespoons vegetable oil
1 habanero chile, seeded and thinly sliced
1 4-inch piece lemongrass, minced
1 medium shallot, thinly sliced
1/2 cup low-sodium chicken broth
2 tablespoons fish sauce
juice of 1/2 lime
8-10 basil leaves, thinly sliced

Instructions:
1. Cut the tofu into bite-size cubes. Cut the zucchini in half lengthwise, then slice the halves crosswise into 1/4-inch half-rounds. Prep the remaining ingredients.

2. Heat the oil in a large non-stick skillet over high heat. When it’s almost smoking, add the tofu and zucchini. Shake the pan briefly, then leave the tofu and zucchini alone to brown well, 1-2 minutes.

3. Add the habanero, lemongrass and shallot. Cook, stirring occasionally, until the zucchini is soft, 1-2 more minutes.

4. Add the chicken broth, fish sauce and lime juice and cook until the broth thickens, 1-2 more minutes. Stir in the basil.
----------------------------------------
--

Daily Dish
Tofu Cacciatore

Tofu is a chameleon — it's an extremely versatile ingredient because it takes on the flavors of the foods it's cooked with. So it's ideal, whether you're whipping up an Italian dish, a nouveau American creation, a Mexican meal, or any other cuisine. Need some inspiration? Here is a recipe that takes advantage of tofu's versatility!

Tofu Cacciatore (Phase 1)

Serves 2

Description
Cacciatore means "hunter-style." But if you're not a hunter, take some solace after a hard day's hunt (work) with tofu instead of pheasant or hare.

Ingredients
1/2 pound firm light tofu, cut into 1/2-inch slices
1/4 medium onion, sliced
1/4 red bell pepper, sliced
1/4 green bell pepper, sliced
1 tablespoon white wine
1/2 large clove garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 pinch of allspice
1/2 can (14 ounces) stewed tomatoes, drained
1 teaspoon tomato paste
Sprig rosemary, for garnish

Instructions
Cover a 17x11-inch baking sheet with paper towels. Place the tofu in a single layer on the towels. Cover the tofu with paper towels and pat down on the tofu until dry. Remove and discard all the paper towels and place the tofu back on the baking sheet.

Preheat the oven to 350°F.

Heat a large skillet coated with olive oil cooking spray over medium heat. Add the onion and bell peppers and cook, stirring frequently, for 5 minutes. Add the wine, garlic, basil, oregano, and allspice and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil and allow to simmer for 15 minutes.

Heat another large skillet coated with olive oil cooking spray over medium heat. Add the tofu and sauté for 3 minutes or until lightly browned on both sides. Place the browned tofu slices in a 13x9-inch baking dish and cover with the tomato sauce.

Bake for 1 hour, or until cooked through. Garnish with the rosemary.

Recipe from The South Beach Diet Cookbook.

Nutritional Information
120 calories
1 g total fat (0 g sat)
0 mg cholesterol
19 g carbohydrate
10 g protein
3 g fiber
540 mg sodium
----------------------------------------
----

Cumin-spiked Tofu Recipe

It is important to let the marinating tofu do its thing (at the very least) for a few hours - preferably overnight. This is technically not vegan due to the yogurt so its lactoveg.

12 ounces extra-firm organic tofu

1 teaspoon ground cumin
1 tablespoon garam masala spice blend
6 medium cloves garlic, crushed then chopped
3 tablespoons olive oil
1/4 teaspoon fine grain sea salt
1 tablespoon lemon juice, freshly squeezed
1 7 or 8-ounce container of Greek yogurt

Unwrap the tofu. Dry it off by patting and pressing with a few paper towels. Cut the tofu into slabs roughly the size of a business card, with the thickness of a pencil.

In a wide, shallow rimmed dish (a tart pan or pie dish works great) whisk together all the remaining ingredients. Place the tofu in the marinade in a single layer and gently coat the tofu with the yogurt. Cover and refrigerate for (at least) a few hours. I sometimes leave it marinating for a few days, cooking the tofu when needed.

In a grill pan, or on a grill, cook the tofu (retaining some of the yogurt slather on each piece) over medium heat until the tofu is cooked through and the surface of the tofu has nice color. Flip once along the way. If the pan/grill is too hot the outside of the tofu will overcook before the inside is hot, so be mindful of this.


Serves about 4.

----------------------------------------

Asparagus and Tofu Stir Fry w/ Cashews

Ingredients:

* 1 lb of asparagus, stems removed, cut into 3 inch pieces
* 12 oz. of extra firm tofu, quartered and cut into thin slices
* 6 scallions, sliced
* 2 red or orange peppers, sliced into skinny strips
* 2 cloves of garlic, minced
*
* 1 tbsp of canola oil
* 1/3 cup of roasted, cashews

* For the Sauce: 3 tbsp reduced sodium soy sauce
* 2 tbsp of arrowroot
* 1 1/2 cups water or veggie stock
* 1 tbsp of grated ginger
* 1 tsp of sesame oil
* Pinch of red pepper flakes


Serves 4.
Directions
In a small bowl, combine soy sauce and cornstarch. Stir in remaining sauce ingredients; set aside.

In a wok or large skillet, heat oil. Add in garlic, scallions and tofu and cook for two minutes or so. Stir in asparagus and peppers and cook until vegetables are just tender.

Give the sauce mixture a stir and pour it over the vegetables and stir until it is thickened and bubbly. Toss in cashews. Reduce heat, cover, and cook for 1 minute or until cashews are heated through.

-----------------------------------

Broccoli and Tofu Stir-Fry

For Stir-Fry:

1-2 teaspoons oil, for sauteeing

300g extra-firm tofu, cubed

3 cups broccoli

1/2 cup sliced bell peppers

1 carrot, thinly sliced

1/2 medium onion, chopped

1 serrano pepper, minced (seeded, if desired)

1 large garlic clove, minced



For Sauce:

4 teaspoons red miso

4 teaspoons unseasoned rice vinegar

1 tablespoon toasted sesame oil

1 tablespoon agave nectar (sub in sf sweetener of choice)

freshly ground black pepper

Combine all ingredients for the sauce in a small bowl. Mix well and set aside.

Heat oil in a large skillet. Saute tofu until browned and crisp on all sides. Transfer to a dish and keep warm.

Add vegetables to the skillet and stir-fry. Add a tablespoon or two of water, if needed, to allow the vegetables to steam a bit. Cook until tender-crisp. Add tofu to the vegetable mixture. Pour sauce over top and mix to combine.



Serves 3.

-------------------------------------

Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce
(Makes 2-4 servings, depending on what else you serve with it. Recipe adapted from How to Cook Everything Vegetarian.)

14 oz. extra firm organic tofu
2 T peanut oil (use more or less, depending on your pan)
2 tsp. finely minced garlic
2 tsp. finely grated ginger root
1 cup scallions, sliced into 2 inch pieces (This is about 1 bunch green onions. Keep white parts separate from green parts.)
3 T low sodium vegetable stock
1 1/2 T soy sauce (I used Tamari)
1 tsp. black sesame seeds (optional)


Remove tofu from package and drain in a colander in the sink for a few minutes. Then cut tofu into slices about 3/4 - 1 inch thick. Put each slice between two paper towels and press down on it so most of the liquid is absorbed into the towel, then cut tofu into square cubes.

Put wok or heavy frying pan on stove and preheat pan until it feels hot when you hold your hand over it. Add oil and heat until shimmering. Then add garlic and ginger, cook about 10 seconds, and quickly add tofu cubes and white pieces of green onion. Cook, stirring occasionally, until the tofu is quite browned.

When tofu is well browned, add the stock and cook, stirring, until it is mostly evaporated. Add the green parts of green onions and cook about 30 seconds. Add soy sauce and stir to distribute. Turn off heat, put tofu and onions on a serving plate and sprinkle with black sesame seeds. (The sesame seeds will be more flavorful if you toast them for 1-2 minutes in a dry pan, but it's not essential.) Serve hot.
-----------------------------------

DIPS, APPETIZERS, SNACKS RECIPES:


www.thekitchn.com/thekitchn/h
ors-doeuv
res/easy-appetizer-roasted-ed
amame
-with-sea-salt-and-cracked-pepper-139397



Roasted Edamame with Sea Salt and Cracked Black Pepper

Makes roughly 2 cups



16 ounces frozen shelled edamame

2 teaspoons extra-virgin olive oil

1 teaspoon sea salt

1/2 teaspoon freshly-cracked black pepper

(or 1-2 teaspoons alternate seasoning)

If you have time, thaw the edamame for an hour or so before baking in a strainer over a bowl (to catch the melting liquid). This will reduce the roasting time.

Preheat the oven to 375°F.

Pour the edamame in a strainer and run under warm water for a few seconds to melt any ice crystals. Spread the edamame on a clean dish towel and pat gently with another dish towel to dry them as much as possible.

In a mixing bowl, toss the edamame with the olive oil, salt, and pepper (or other seasonings). Taste one of the edamame and add more seasonings if desired.

Spread the edamame in a single layer on a sheet pan and roast for 30-40 minutes. Stir every 10 minutes and watch for the edamame to begin puffing and turning golden-brown. Their color will also darken, the exterior will be dry, and you'll hear them "singing" as steam escapes from inside the bean.

Remove the pan from the oven and transfer the roasted edamame to a serving bowl. They are best if eaten within a few hours of roasting.




----------------------------------------
----------------------

www.thekitchn.com/thekitchn/hors-doe
uv
res/recipe-cherry-tomato-bites-124738

----------------------------------------
----------
Simply the Pesto
PER SERVING (1/4th of recipe, about 2 tbsp.): 68 calories, 5g fat, 228mg sodium, 3g carbs, 0.25g fiber, 0.5g sugars, 3g protein -- PointsPlus™ value 2*

Ingredients:
1 cup fresh basil leaves
1/4 cup fat-free ricotta cheese
2 tbsp. reduced-fat Parmesan-style grated topping
2 tbsp. pine nuts
1 tsp. olive oil
1 tsp. chopped garlic
1/4 tsp. salt, or more to taste
1/4 tsp. black pepper, or more to taste

Directions:
Place all ingredients in a small blender or food processor, and blend/process until a smooth paste forms. If you like, add additional salt and pepper to taste. Refrigerate until ready to serve!
MAKES 4 SERVINGS

---------------------------------
Muhammara

- 2.2 pounds red bell peppers, about 5 medium-large ones, firm and unwrinkled
- 1 1/3 cups walnut halves
- 1 cup shelled cashews (unsalted)
- 2 teaspoons whole cumin seeds
- 1/2 teaspoon smoked salt (or regular salt + smoked paprika)
- 1/4 teaspoon ground chile powder or more, to taste
- 2 cloves garlic, peeled, germ removed if any
- 2 teaspoons walnut or olive oil
- 1 tablespoon lemon juice
- 2 tablespoons pomegranate molasses (substitute balsamic vinegar)

Makes about 2 cups (the recipe can be halved, but it freezes so well I don't see why you would) ; muhammara is best made a day ahead.

Roast, peel, and deseed the bell peppers using your favorite method. Let cool completely.

Toast the walnuts, cashews, and cumin seeds in a dry skillet until fragrant. Let cool.

In the bowl of a food processor or blender, combine the flesh of the bell peppers with the rest of the ingredients, from walnuts to pomegranate molasses, and purée until smooth, scraping the sides of the bowl regularly. Taste, adjust the seasoning, and refrigerate until ready to serve*.

Assemble cucumber canapés by spreading muhammara onto rounds of unpeeled cucumber (one teaspoon per round), or serve with fresh pitas.

* What you won't use immediately you can freeze in a freezer-safe container. Place a piece of plastic wrap directly over the surface of the muhammara (to prevent the formation of water crystals), close the container tightly, and freeze. To thaw, just pop back in the fridge the night before.

---------------------------------

Roasted Eggplant Basil Spread (P1)

2 medium eggplants
1 1/3 cup basil, fresh, packed
20 medium olives, green, pitted
2 large garlic cloves, coarsely chopped
1 tsp table salt

Directions:
1.Heat oven to 375ºF. Cut eggplant in half lengthwise. Place eggplant halves, cut-side down, on a baking sheet coated with cooking spray. Roast until eggplant is soft, about 35 to 40 minutes. Cool to room temperature.

With a spoon, scrape flesh from eggplant into a food processor or blender. Add basil, olives, garlic and salt; blend until coarsely puréed. Allow to sit for at least 30 minutes before serving. Use as a dip for fresh raw vegetables or spread on pita in phase 2

----------------------------------------
--------
Feta-Mint Dip with Yogurt

1 cup plain low-fat yogurt
1/2 cup mayonnaise
2 1/2 ounces low-fat feta cheese, crumbled (1/2 cup)
1/4 cup chopped fresh mint leaves
2 medium scallions, roughly chopped
2 teaspoons juice from 1 lemon

Place yogurt in a fine-mesh strainer or cheese-cloth lined colander set over bowl. Cover with plastic wrap and refrigerate 8 to 24 hours; discard liquid in bowl.
Process all ingredients in food processor until smooth and creamy, about 30 seconds. Refrigerate for at least one hour to allow flavors to blend.
Serve cold with crudités. (Raw vegetables of your choice)

----------------------------------

White Bean and Artichoke Dip
(Makes about 2 cups of dip)



1 can (15 oz.) canellini beans
1 can (14 oz.) artichoke hearts (I used artichoke bottoms which have hearts only, no leaves)
1 small clove garlic, chopped (about one tsp. chopped garlic)
2 T fresh lemon juice
2 T extra virgin olive oil, plus more for drizzling on top
3 T freshly grated parmesan cheese
1 tsp. finely chopped fresh rosemary (I used frozen rosemary, if you only have dried rosemary be sure it's completely crushed)
salt and fresh ground black pepper to taste
sweet paprika, for garnish


Drain beans into colander and rinse well, until no foam remains. Let drain at least 5 minutes. Drain artichokes. In food processor, combine beans, artichokes, garlic, and lemon juice and blend until fairly smooth. Keep food processor motor running and add the olive oil in a stream. Add parmesan, and finely chopped fresh rosemary and pulse about 10 times to blend. Season dip to taste with salt and fresh ground pepper.

Place dip in a serving bowl, sprinkle with a small amount of paprika and drizzle over a small amount of olive.
-----------------------------------

Roasted Garlic, Pepper and White Bean Dip
(makes ~ 2 C)

1 head garlic
1 roasted red pepper, from a jar, or made at home
1 can white beans, drained and rinsed (I used navy)
1 teaspoon lemon zest
salt and freshly ground black pepper

Remove the outer papery skin from garlic but keep the cloves together. Wrap in aluminum foil and bake at 375F for 45 minutes. Allow to cool enough to handle. Push the garlic out of the cloves and into a food processor, add pepper, zest and beans. Taste for salt and pepper.

-----------------------

Marinated Cherry Tomatoes

INGREDIENTS

* 10 cherry, grape, or small heirloom tomatoes (or mix thereof)
* 2 teaspoons dried oregano
* 2 teaspoons balsamic vinegar
* 1 tablespoon olive oil
* 1/4 teaspoon salt
* 1 pinch ground black pepper
DIRECTIONS

1. Halve tomatoes and toss with oregano, oil, vinegar, salt, and pepper. Let sit for a minute or two to let flavors develop. Enjoy.
A perfect Phase 1 snack!

------------------------

White Bean Dip for Veggies - South Beach Diet Recipe (Phase 1)

15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper

2 T finely chopped black olives
2 T finely chopped parsley



1. Place first 6 ingredients in a food processor and process until smooth. Add a few teaspoons of water if the mixture seems too thick.

2. Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip. Serve with leaves of belgian endive, celery sticks, or veggies of your choice.

-----------------------------------

Warm Crab and Spinach Spread

1 8 oz cream cheese sub (dairy free)
1/2 c FF sour cream
2 tbsp mayo
3/4 c FF cheddar cheese grated
2 cloves garlic minced
3/4 c finely chpped spinach (if frozen - strain well)
1 can crab meat, drained and rinsed

Mix all together and fold in crab last. Top with a little cheese and green onion. Bake 350 for 30 minutes. or until bubbly . let set and enjoy.
--------------------------------

Bean Dip with Browned Garlic

Overcooking the garlic makes it taste bitter, so watch it! Phase 1 with veggies, Phase 2 with Pita chips.

1 tablespoon olive oil
4 garlic cloves, minced
2 tablespoons fresh lemon juice
1 tablespoon tahini (sesame seed paste)
1 tablespoon water
1 teaspoon minced fresh rosemary
1/4 teaspoon salt
1/4 teaspoon pepper
1 (19-ounce) can cannellini beans or other white beans, drained

Heat oil in a small nonstick skillet over medium heat. Add garlic; saute 1 minute or until lightly browned. Place garlic mixture, lemon juice, and remaining ingredients in a blender; process until smooth. Serve with toasted veggies.

Yield: 1 1/2 cups (serving size: 1 tablespoon)

CALORIES 27 (33% from fat); FAT 1g (satfat 0.1g, monofat 0.5g, polyfat 0.2g); PROTEIN 1.3g; CARBOHYDRATE 3.6g; FIBER 0.6g; CHOLESTEROL 0.0mg; IRON 0.5mg; SODIUM 26mg; CALCIUM 8mg;

_________________

Garlic-Feta cheese Spread

4 oz. low fat feta cheese
8 oz. light cream cheese, softened (or the non-dairy substitute)
1/3 cup light mayonnaise
1 clove garlic, minced
1/4 tsp dried basil
1/4 tsp dried oregano
1/8 tsp dried dillweed
1/8 tsp dried thyme

Mix well and refrigerate.
---------------------------------------

Walnut Dip

1/3 cup walnuts
1 large bunch of cilantro, leaves and stems intact
1 garlic clove, peeled
1/4 cup extra-virgin olive oil
3 tablespoons reduced fat sour cream
2 teaspoons fresh lemon juice
1/4 teaspoon salt

Heat oven or toaster oven to 275 degrees F. Spread walnuts on baking tray and bake until fragrant and lightly browned, about 10 minutes. Cool slightly, about 3 minutes.

Chop cilantro, garlic, and walnuts in a food processor, about 25 seconds. With machine running, add oil in a steady stream. Add sour cream, lemon juice, and salt. Pulse a few times to combine. Serve or refrigerate until needed.

Makes 8 (2 1/2 - tablespoon) servings

Per Serving: 100 calories, 10 g fat, 1.5 g saturated fat, 1 g protein, 1 g carbohydrate, 0 g dietary, 80 mg sodium
---------------------------------

Guilt Free Hummus

1 1/2 cups cooked or canned chickpeas, rinsed
1/4 cup nonfat plain yogurt
1 tbs chopped fresh parsley
1 tsp. minced garlic
1/4 tsp. ground cumin
1/2 tsp. ground cayenne pepper
1/4 cup fresh - squeezed lemon juice
GARNISH: Chopped fresh parsley

In a food processor combine the chickpeas, yogurt, parsley, garlic, cumin, cayenne pepper and lemon juice. Process until well blended.
-------------------------------

Roasted Eggplant, tomato, and red pepper dip

Take two whole Asian or one split medium Italian eggplant, two whole medium tomatoes, and one large or two small whole red peppers and roast for 30 to 40 minutes in a medium oven until vegetables are soft and blackened. Meanwhile, chop two cloves of raw garlic and blend with 1/3 cup lemon juice, 1/3 cup olive oil and 1 1/2tsp of salt til garlic is completely pureed. Scrape the roasted eggplant out of its skin and add to blender; blend until creamy. Remove the skins from the peppers and dice finely; finely dice tomato as well. (My tomatoes and peppers still had quite a bit of moisture so I reduced them in a thick bottomed pan before stirring into the eggplant.) Add chopped peppers and tomatoes to eggplant and stir to distribute evenly. Let sit at least a couple of hours; best next day. Taste for flavor balance before serving. My batch made slightly more than one cup of dip.
--------------------------------------

Roasted Vegetable Spread

1 red bell pepper, sliced thin
1 medium onion, sliced thin
1 small zucchini, sliced thin
4 cloves garlic, peeled and crushed
1 tablespoon olive oil
8 oz. LF/FF cream cheese
1 1/2 teaspoon dried parsley
Salt
Pepper


Preheat oven to 400F. Place bell pepper, onion, zucchini and garlic into a large bowl with the olive oil. Toss to coat. Spread evenly on baking sheet and roast, tossing occasionally, until they are soft and begin to turn brown around the edges, approximately 30 minutes. Cool completely.

Place vegetables in food processor with cream cheese. Process until combined and spreadable - enough to leave some little chunks of vegetables in the mix. Taste and then season with salt, pepper and dried parsley if needed.

I spread this on celery
-------------------------------------

Sweet Pecans

(2) Egg Whites
(1) lb. Pecan Halves
(2) Tbls. Water
(2) Tbls. Vanilla
(1 1/2) Cups Splenda
(1) Tbls. Salt
(3) Tbls. Cinnamon

Whip the egg whites, water and vanilla until they are foamy (not stiff).Pour over pecans in a large bowl
Add dry ingredients. Stir Well and place in a single layer on a cookie sheet. Bake in 350 degree oven for approximately 45 minutes or until crunchy stirring frequently.
-------------------------------------

Roasted Chickpeas

Pre-heat oven to 400 degrees.
Open 3-15 ounce cans of garbanzo beans (chick peas) and dump into a colander.
Rinse well with cold water.
Drizzle with olive or canola oil, tossing until well coated.
Add about a teaspoon of pickling salt (larger grains) and spices to taste. I use chili powder, coriander powder, red pepper flakes, cumin and black pepper because we are hot food nuts!
Mix well and spread on a baking sheet.
Roast for about 30-40 minutes, tossing frequently for even baking.
Remove and set aside to cool.

Be careful! These can be addictive!

--------------------------------

Easy Roasted Red Pepper Hummus

INGREDIENTS:
2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil

DIRECTIONS:
1. In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.
---------------------------------

Garlicky Eggplant Dip
Prep 10 min cook time 1 hour

1/4 cup extra virgin olive oil
1 large onion, coarsely chopped
4 garlic cloves, lightly smashed and peeled
1/4 tsp crushed red pepper flakes, or more to taste
2 pound eggplant, coarsely chopped
1/4 tsp salt
freshly ground black pepper
1/4 cup fresh lemon juice

Heat oil in a large saucepan over medium heat. Add onion, garlic and pepper flakes; reduce heat to medium low and cook until vegetables are softened, 5-7 minutes. Stir in eggplant, salt, and a pinch of black pepper. Cover and cook, stirring occasionally, until eggplant is very soft, 25-30 minutes. Transfer eggplant mixture to a large bowl and allow to cool for 15 minuts.

When cooled, process eggplant in a food processor or in batches in the blender until smooth, 1-2 minutes, adding lemon juice during the final 30 seconds of processing. Serve at room temperature with assorted vegetables or pita for dipping

Makes 2 cups

Nutrition
per tablespoon: 25 cal, 2g fat, 2g carb, 1g fiber, 20mg sodium.
_____________________

Red Pepper Hummus

Ingredients

1 red bell pepper
2 1/2 tablespoons fresh lemon juice
1 tablespoon tahini (sesame seed paste)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 teaspoon ground cumin
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 garlic clove, quartered
Preparation
Preheat broiler.

Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel.

Place bell pepper and remaining ingredients in a food processor; process until smooth.
Yield

6 servings (serving size: 1/3 cup)
Nutritional Information

CALORIES 94(29% from fat); FAT 3g (sat 0.2g,mono 1.1g,poly 1.6g); PROTEIN 3.7g; CHOLESTEROL 0.0mg; CALCIUM 30mg; SODIUM 209mg; FIBER 3.7g; IRON 1.3mg; CARBOHYDRATE 14.1g

-----------------------------------

Lemony Chickpea Dip

Ingredients

1/3 cup fat-free sour cream
1/4 cup water
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/2 teaspoon hot paprika
1/2 teaspoon hot sauce
1/4 teaspoon salt
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
2 garlic cloves, peeled
2 tablespoons chopped fresh cilantro

Preparation
Combine all ingredients except cilantro in a food processor; process until smooth. Transfer chickpea mixture to a bowl. Stir in cilantro.

Yield

1 1/2 cups (serving size: 2 tablespoons dip)
Nutritional Information

CALORIES 40(38% from fat); FAT 1.7g (sat 0.2g,mono 1g,poly 0.4g); PROTEIN 1.3g; CHOLESTEROL 0.0mg; CALCIUM 15mg; SODIUM 115mg; FIBER 1.2g; IRON 0.4mg; CARBOHYDRATE 5.3g
----------------------------------

Baked Jicama Fries

2 cups jicama
3 tbsp olive oil
chili powder, as much as you want for spiciness (i used 2 tbsp)
1 tbsp cumin
1 tsp white pepper

Preheat oven to 425 degrees.
Slice the jicama as thin as possible. mix oil, chili powder, cumin and white
pepper in a large mixing bowl. add jicama and toss until jicama is covered.

Place the jicama on a baking sheet in one layer. Bake in oven until browned at the edges. Remove from oven. Using a paper towel dab off any excess oil
(don't dab too hard or you'll also remove all the spices). Let cool and set about 15 minutes.



serves 2 (the Jicama shrinks considerably in cooking)
Nutritional Information: 266 cals; 22 g fat; 18 g carbs; 10 g fiber; 2.5 g
--------------------------

Baba Ghannouj or Lebanese Eggplant Dip
1 large eggplant
2 cloves garlic
1 tsp salt
1/4 cup or less tahini (sesame seed paste)
1/4 cup lemon juice

Slice eggplant in half lengthwise. Place skin side up on aluminum lined baking sheet. Broil until skin is charred black and pulp inside is soft (15 to 30 minutes). Scrape out eggplant and place in bowl. let cool in frig for several hours.
Place garlic in food processor and process. Add eggplant, salt & tahini. Slowly add lemon juice. Taste and add more lemon juice or salt to taste.
Serve garnished with parsley and paprika.
Serves 6
----------------------------------------
-----

Zucchini Puffs (Phase I)

2 medium zucchini
1/3 cup grated Parmesan cheese
1/3 cup mayonnaise
1/2 teaspoon basil (you could also use garlic powder, lemon pepper, or other herbs/spices)

Slice zucchini into 1/4" rounds. In a small bowl, combine remaining ingredients. Spread each slice with a thin layer of mayonnaise mixture. Broil for about 60 seconds or until tops are golden brown.
Makes 36.

Approximately 1/2 gram of carbohydrate each
----------------------------

Turkey Pepperoni Chips
Serving size is 17 pieces

Microwave one serving of turkey pepperoni (laying them all flat and not overlapping) on a dish for one minute or til crisp (1:15 in my microwave)... These are really good with a wedge of Laughing Cow Light Cheese!

They are quite crisp, just spread a bit of the cheese on them (don't cook the cheese...)

------------------------------

White Bean Spread with Fennel
Use as a sandwich spread on sliced lunchmeat and rolled up or as a dip for vegetables.

2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/4 cup finely chopped fennel bulb
2 tablespoons finely chopped fennel fronds
1 tablespoon finely chopped red onion

Combine first 5 ingredients in a food processor, and pulse 5 times or until the beans are coarsely chopped. Combine bean mixture and remaining ingredients in a small bowl.

Yield: 5 servings (serving size: 1/4 cup)

CALORIES 130 (16% from fat); FAT 2.3g (sat 0.4g,mono 0.0g,poly 0.1g); PROTEIN 6.8g; CHOLESTEROL 2mg; CALCIUM 72mg; SODIUM 172mg; FIBER 4.6g; IRON 2.9mg; CARBOHYDRATE 21.3g

Cooking Light, NOVEMBER 2001

-----------------------------------

Chilled Shrimp with Remoulade
Total 1 hour
12 servings (appetizer)

Remoulade:

1 cup mayonnaise (SB approved)
1/4 cup Dijon mustard
2 tbsp prepared horseradish
2 tbsp chopped parsley
1 small shallot, minced
1 garlic clove, minced
1 tbsp white wine vinegar
1 tsp fresh lemon juice
1 tsp hot sauce
1/2 tsp paprika
1/4 tsp cayenne pepper
1/4 tsp garlic powder
Salt

Shrimp:
1 gallon water
1/2 cup kosher salt
1/4 cup sweet paprika
1 tsp cayenne pepper
1 tsp garlic powder
1/4 cup fresh lemon juice
4 bay leaves
1 small onion, sliced 1/4 inch thick
1 head of garlic, halved crosswise
1 large thyme sprig
1 tbsp black peppercorns
1 tbsp ground coriander
24 jumbo shrimp, shells cut down the back and deveined
6 cups baby arugula leaves or mache


Make the Remoulade: Combine all of the remoulade ingredients in a medium bowl and stir well.

Prepare the Shrimp: In a large pot, combine all of the ingredients except the shrimp and the arugula and bring to a boil. Cover and simmer the shrimp over moderate heat for 5 minutes. Uncover, add the shrimp and bring back to a simmer. Cover, remove the pot from the heat and let stand until the shrimp are just cooked through, about 10 minutes.

With a slotted spoon, transfer the cooked shrimp to a large rimmed baking sheet and let cool to room temperature. Cover with plastic wrap and refrigerate the shrimp until chilled.

Peel the shrimp, line a platter with the arugula and top with the shrimp. Serve with the remoulade sauce.

You can make ahead the sauce and refrigerate for up to 3 days. Cooked shrimp can be refrigerated overnight and peeled shortly before serving

----------------------------------

Baked Artichoke Dip Recipe

Sometimes silken tofu can be hard to find. No worries, I've had success using medium firm regular tofu as well - just stay clear of the firm and extra-firm varieties. For some added nutritional punch and color quickly saute a couple handfuls of spinach in a bit of olive oil - toss it in the food processor with the artichokes, tofu, and garlic.

2 (14-ounce) cans water-packed artichokes, well drained
4 ounces organic silken tofu
3 large cloves garlic
1/3 cup Parmesan cheese, freshly grated
2/3 cup plain (or Greek) yogurt (low fat/ff)
1/4 teaspoon fine grain sea salt, or more to taste
pinch of cayenne pepper

more Parmesan to sprinkle on top

Preheat oven to 350F degrees. In a blender or food processor puree the artichokes, tofu, and garlic. In a separate medium bowl whisk together the parmesan cheese, yogurt, salt, and cayenne. Stir in the artichoke puree and pour mixture into a medium-sized baking dish (or multiple smaller dishes). Sprinkle the top with more Parmesan. Bake uncovered until heated through and the cheese on the top starts to brown, about 45 minutes.

Makes 2-3 cups of artichoke dip.

-----------------------------------

Edamole - yields 6 servings (p1/p2

* 3/4 cup frozen shelled edamame, thawed
* 3 tablespoons water
* 2 tablespoons avocado or olive oil
* 1 tablespoon fresh lemon juice
* 1/4 teaspoon kosher salt
* 1/4 teaspoon hot pepper sauce
* 1 garlic clove, halved

- Combine all ingredients in a food processor. Process until smooth. Cover and chill.

------------------------------

Spicy Texas Pecans

2 tablespoons unsalted butter
3 cups pecan halves
1/4 cup SPLENDA® Sugar Blend for Baking
1 teaspoon paprika
1 tablespoon ground cumin
1/4 cup apple cider vinegar
salt (optional)
2 teaspoons pure Chile powder

What you do:
1 Preheat oven to 325 degrees F.
2 Melt the butter in a large skillet over high heat.
3 Add pecans and sauté until lightly browned, about 3 minutes.
4 Add the SPLENDA® Sugar Blend for Baking and cook until caramelized, about 3-5 minutes, stirring constantly.
5 Stir in the paprika, chili powder and cumin. Add the vinegar and cook until all the liquid has evaporated; season with salt (optional).
6 Spread the pecans on a cookie sheet and bake in the oven until crisp, about 3 minutes.


**************** ALSO ****************************



Sweet and Crunchy Nuts


3/4 cup pecan halves
3/4 cup walnut halves
1/2 cup whole blanched almonds
1 egg white, lightly beaten
1/3 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 teaspoon ground cinnamon

What you do:
1 Preheat oven to 300 degrees F. Spray a 15- x 10- x 1-inch pan with cooking spray.
2 Combine pecans, walnuts, and almonds in a mixing bowl; add egg white, tossing to coat.
3 Combine SPLENDA® Granulated Sweetener and cinnamon; sprinkle over nuts, tossing to coat. Spread mixture evenly in prepared pan.
4 Bake 30 minutes or until nuts are toasted, stirring every 10 minutes. Cool on waxed paper. Store in an airtight tin.

-----------------------------------

Jicama Appetizer

Prep Time: 10 Minutes
Ready In: 10 Minutes
Yields: 4 servings


INGREDIENTS:

1 jicama, peeled and cut into bite-sized pieces
2 tablespoons fresh lime juice
2 tablespoons chili powder


DIRECTIONS:
1. Arrange the jicama on a platter. Sprinkle the lime juice and chili powder over the jicama. Serve immediately.

------------------------------------

Goat Cheese Olive Balls

250 grams of soft goat cheese
1/4 cup of finely chopped kalamata olives
1/2 teaspoon of red pepper flakes
1 teaspooon of very finely chopped fresh rosemary
1/2 teaspoon of sea salt
1/4 teaspoon of freshly cracked black pepper

2 teaspoons of freshly cracked mixed peppercorns for coating

In a small bowl, mash together the goat cheese, olives, red pepper flakes, rosemary, salt and black pepper. Roll into 1 inch balls. Sprinkle with a bit of the mixed peppercorns, rolling the ball around on the palm of your hand to coat. Chill for 30 minutes. Serve with thin crackers or simply consume as is.


Makes 16 - 20 spicy balls.

--------------------------

Skinny Dippin'!


Ingredients:
One 10-oz. package frozen chopped spinach, thawed and drained very well
One 14-oz. can artichoke hearts (packed in water), drained very well and chopped
One 8-oz. container fat-free cream cheese, room temperature
Half an 8-oz. can water chestnuts, drained and chopped
1/4 cup fat-free sour cream
1/4 cup fat-free mayonnaise
1/4 cup reduced-fat parmesan-style grated topping, divided
3 tbsp. minced shallots
2 cloves garlic, minced
1/4 tsp. salt
1/8 tsp. cayenne pepper

Directions:
If you want to serve this dish hot, preheat oven to 350 degrees.

In a large bowl, combine cream cheese, sour cream, mayo, and 3 tbsp. of the parm-style top ping. Add the salt and cayenne pepper, and then stir until smooth.

In a pan sprayed with nonstick spray, cook the shallots and garlic over medium heat until soft (1 - 2 minutes). Set aside.

To the large bowl, add spinach, artichoke hearts, water chestnuts and garlic/shallot mixture. Stir well.

If serving dip cold, top with the remaining tbsp. of parm-style topping. If you want to serve the dip hot, transfer to a casserole dish, top with the remaining parm, and then bake for 30 minutes (or until bubbly).

MAKES 8 SERVINGS


Serving Size: 1/3 cup (1/8th of recipe)
Calories: 91
Fat: 1.5g
Sodium: 584mg
Carbs: 11g
Fiber: 2g
Sugars: 3.5g
Protein: 7g

POINTS® value 2*

-------------------------------------

CAPONATA
Hands-on time: 25 minutes
Time to table: 1 hour
Makes 5 cups

1 tablespoon olive oil (reduced from 5 tablespoons, just not needed!)
1 large onion, diced
4 or more garlic cloves, chopped
1 anchovy, mashed (optional but wonderful)
1 large globe eggplant, tip and tail trimmed, skin on, cut into very small dice (the smaller it is, the easier it will be to spread on bread or crackers)

2 large fresh tomatoes, diced small
3 tablespoons red wine vinegar
2 tablespoons capers
Salt & pepper to taste

OPTIONAL
Kalamata olives (can be added with the tomato)
Fresh basil (can be stirred in after caponata is cooked and cooled)
Toasted pine nuts (these are traditionally used to sprinkle on top)

In a large pot or Dutch oven, heat the oil til shimmery on MEDIUM HIGH. Add the onion, garlic, anchovy and eggplant as they're prepped, stirring to coat with fat each time. Cook, stirring often, until eggplant has softened and become slightly brown, about 15 minutes. Add the tomato, vinegar and capers. Cover and let cook until eggplant and onion are very tender, about 15 minutes. Season to taste. Serve warm, at room temperature or refrigerate and serve cold.

NUTRITION ESTIMATE
Per 1/4 cup: 25 Cal; 1g Protein; 1g Tot Fat; 0g Sat Fat; 4g Carb; 2g Fiber; 35mg Sodium; 0mg Cholesterol; Weight Watchers 0 points
------------------------------------

Smoked Salmon Spread
recipe courtesy Ina Garten

8 ounces ff cream cheese, at room temperature
1/2 cup ff sour cream
1 tablespoon freshly squeezed lemon juice
1 tablespoon minced fresh dill
1 teaspoon prepared horseradish, drained
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 pound (4 ounces) smoked salmon, minced (most smoked items have sugar - look for the one with sugar at the end of the ingredient list. Avoid brown sugar cured, etc)

Cream the cheese in an electric mixer fitted with a paddle attachment until just smooth. Add the sour cream, lemon juice, dill, horseradish, salt, and pepper, and mix. Add the smoked salmon and mix well. Chill and serve with celery sticks or cucumber slices.
------------------------------

Cilantro Zucchini Hummus
6 cups zucchini, peeled and chopped
1/4 c tahini
1/4 c fresh lemon juice
1/4 c fresh lime juice
1/4 c olive oil
3 cloves garlic, chopped
1 tsp salt
3/4 tsp cumin
3/4 tsp smoked paprika
1/4 c fresh cilantro, chopped

Add all ingredients, except cilantro, into a blender or food processor. Process until creamy and smooth. Stir in cilantro. Serve and enjoy!
------------------------------
Recipe courtesy of:
Fatfree Vegan Kitchen
Roasted Eggplant-Almond Dip

1 large eggplant
1/4 cup almonds
1/4 teaspoon mustard seed
1/2 onion, minced
1 small chile, seeded and chopped
1 teaspoon ginger root, minced
2 cloves roasted garlic
2 tablespoons plain soy yogurt
juice of half a lemon
cayenne pepper, to taste
salt, to taste

Preheat oven to 425F. Wash the eggplant and prick it all over with a fork. Place it in a pan and roast it until completely collapsed and charred-looking on top, about 45 minutes. (You can also cook it on a grill, turning regularly, until charred all over and soft.) Remove from oven and set aside to cool.
Once the eggplant is cool, scoop out the flesh and put it into a medium-sized bowl. If there are lots of large seeds, separate and discard them. Mash the flesh with a fork until a coarse puree is formed.
Heat a small frying pan and add the almonds and mustard seeds. Toast them for about 2 minutes or until the seeds begin to pop. Add the onion, chile, and ginger and cook on medium for a few more minutes. Transfer to a small blender, add the garlic, lemon juice, soy yogurt, and two tablespoons of water, and puree.

Add the almond puree to the eggplant. Season to taste with cayenne and salt. Serve with raw vegetables or bread such as pitas or naan.

Makes 4 appetizer-sized servings. Per serving: 100 Calories (kcal); 5g Total Fat; (42% calories from fat); 4g Protein; 12g Carbohydrate; 0mg Cholesterol; 8mg Sodium;

Edited by: KIERAE at: 10/31/2011 (16:00)

SOUP RECIPES:


Middle Eastern Lamb Stew

http://www.eatingwell.com/recipes/middle
_eastern_lamb_stew.html
From EatingWell: January/February 2008

This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb leg—it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.

8 servings, about 1 cup each | Active Time: 40 minutes | Total Time: 4 1/4-6 3/4 hours
Ingredients

* 1 1/2 pounds boneless lamb stew meat, (shoulder cut) or 2 1/2 pounds lamb shoulder chops, deboned, trimmed and cut into 1-inch chunks
* 1 tablespoon olive oil, or canola oil
* 4 teaspoons ground cumin
* 1 tablespoon ground coriander
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 1 large or 2 medium onions, chopped
* 1 28-ounce can diced tomatoes
* 3/4 cup reduced-sodium chicken broth
* 4 cloves garlic, minced
* 1 15- or 19-ounce can chickpeas, rinsed
* 6 ounces baby spinach

Preparation

1. Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
2. Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
3. Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.

Nutrition

Per serving : 319 Calories; 15 g Fat; 5 g Sat; 6 g Mono; 92 mg Cholesterol; 15 g Carbohydrates; 30 g Protein; 5 g Fiber; 494 mg Sodium; 238 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 3 lean meat
Tips & Notes

* Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day.

----------------------------------------
--

Chickpea and Lentil Soup (p1)
Source: Quick from Scratch - Soups and Salads
Active Time: 15 Minutes
Total Time: 45 Minutes Serves 4


INGREDIENTS
2 tablespoons butter
1 onion, chopped
2 ribs celery, chopped
1/2 teaspoon ground ginger
1/4 teaspoon turmeric
1/8 teaspoon ground cinnamon
1 3/4 teaspoons salt
1/4 teaspoon fresh-ground black pepper
1 cup lentils
6 1/2 cups water
1 3/4 cups canned crushed tomatoes in thick puree (one 15-ounce can)
1 2/3 cups drained and rinsed canned chickpeas (one 15-ounce can)
1/3 cup chopped cilantro or parsley

DIRECTIONS
In a large pot, melt the butter over moderately low heat. Add the onion and celery and cook, stirring occasionally, until the vegetables start to soften, about 10 minutes. Stir in the ginger, turmeric, cinnamon, salt, pepper, and lentils.

Add the water and tomatoes to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 25 to 30 minutes. Add the chickpeas and simmer 5 minutes longer. Stir in the cilantro or parsley.

Variations: *Add one-and-a-half cups of diced leftover cooked lamb with the chickpeas. *Add two cups of shredded cabbage and an additional half cup of water along with the tomatoes.
*Use saffron instead of the turmeric.


Nutrition Information
Serves 4 - Facts Per Serving:
Calories: 393 Fat. Total: 8g Carbohydrates, Total: 64g
Cholesterol: 16mg Sodium: 1379mg Protein: 21g
Fiber: 22g % Cal. from Fat: 18% Fat, Saturated: 0g

-----------------------------------

SUPER QUICK AND EASY SOUP.

this is good and so easy to throw together.

Chicken broth
frozen chopped spinach
can of chicken, drained.


very satisfying! i love soup! you can add anything to it, too. Happy souping!

------------------------------------

Black Bean and Ham Soup Recipe
(serves 4)

1 cup dried black beans
2 tablespoons olive oil
1 onion, diced
1 large carrot, diced (omit for phase1)
1 stalk celery, diced
salt and pepper
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon curry powder
1 ham hock (can sub in diced ham)

1 green onion, diced
plain yogurt



Soak the beans over night in 3 cups water, or if you are like me, bring the beans and water to a boil. Boil for 2 minutes, turn off the heat and let sit for an hour.

Discard bean soaking liquid and set beans aside. In your soup pot heat olive oil to medium low. Sweat onions, celery and carrot for 5 minutes or until onions translucent. Add spices, as well as a big pinch of salt and grinding of pepper, add beans, ham hock and 5 cups of water. Bring to a simmer, uncovered and simmer for 90 minutes, stirring occasioanlly.

Remove ham hock and allow to cool enough to handle. Using an immersion blender blend until the texture is thick. Discard the fat and bones from the ham, chop up and add back to soup. Stir in green onion, reserving some for garnish. Taste and correct for seasoning. The salt levels will vary depending on your ham.

Serve topped with yogurt and green onion.
-------------------------------------

Escarole and White Bean Soup
Serves 4 as a Main Course

Ingredients:

2 Tablespoons olive oil
1 large Onion, diced (about 2 cups)
1 Lemon, juiced
2 Garlic cloves, minced
1 California Bay leaf
1 sprig fresh Rosemary, stem removed and leaves roughly chopped
1 Parmesan rind
10 cups Chicken broth
1 large bunch of Escarole, washed and cut into big strips
4 cups cooked White beans
Salt
Pepper

Freshly grated Parmesan

Directions:

In a large stockpot over medium heat, add oil, onion, and garlic. Saute the vegetables until they are tender, about five minutes. Add lemon juice, garlic, bay leaf, rosemary, Parmesan rind, and chicken broth to the pot. Bring liquid to a gentle simmer, cover pot with a lid, and cook for 25 minutes. Next, use a fork to pull any softened cheese off the Parmesan rind into the soup. Discard the remaining rind and the bay leaf. Add the beans and escarole to the pot, cover, and continue to simmer the soup for 10 minutes until the escarole is wilted and tender. Turn off the heat, and taste the soup adding salt and pepper as necessary. Serve the soup with lots of freshly grated Parmesan cheese on top.
------------------------------------

Indian Spiced Cauliflower Soup
(makes 3-4 servings)
Adapted from How to Cook Everything Vegetarian

2T canola oil
1t garam masala
1t cumin seeds
1 onion, sliced
1 clove garlic, minced
1 head cauliflower, broken into small florets
salt and pepper
1/2C white wine
3C vegetable or chicken stock
1C yogourt
cilantro for garnish(optional)

Heat a soup pot to medium and add oil to pan. Add garama masala and cumin and stir for 30 seconds. Add garlic, onion, and cauliflower plus a good pinch of salt and some pepper. Stir regularly until onions are soft - about 10 minutes. Add wine and cook down for a minute or two. Add stock, cover, and bring to a simmer. Cook until cauliflower is very tender, 15-20 minutes. Cool slightly and put through blender. Return to pot on low heat and whisk in yogourt. Taste and correct for seasoning. Serve topped with cilantro and pepper.

--------------------------------------

Triple Tomato Soup
Prep: 20 minutes
Cook: 45 minutes

Triple Tomato Soup
Ingredients

* 1 large onion, sliced
* 1 Tbsp. butter or olive oil
* 1 28-oz. can whole tomatoes
* 3/4 cup dried tomatoes (not oil packed)
* 1/2 of 6-ounce can no-salt-added tomato paste
* 1 14-oz. can reduced-sodium chicken broth or vegetable broth
* 1/2 cup sliced celery (1 stalk)
* 2 Tbsp. snipped fresh parsley or cilantro
* 2 to 3 tsp. lime juice or lemon juice
* Dairy sour cream
* Fresh Italian (flat-leaf) parsley

Directions

1. In 4-quart Dutch oven cook onion in hot butter, covered, over medium-low heat for 10 minutes or until tender. Add undrained whole tomatoes, 1/2 cup of the dried tomatoes, tomato paste, broth, celery, and parsley. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes; cool. Meanwhile, in microwave-safe bowl cover remaining dried tomatoes with water. Microcook on high (100% power) for 1 minute. Cool. Drain. Snip into pieces; set aside.

2. In blender, blend half of the tomato mixture at a time until smooth. Return to saucepan; add lime juice, heat through. Top with sour cream, snipped dried tomatoes, and parsley. Makes 4 side-dish servings
Nutrition Facts

* Calories 128,
* Total Fat (g) 4,
* Saturated Fat (g) 2,
* Monounsaturated Fat (g) 1,
* Polyunsaturated Fat (g) 0,
* Cholesterol (mg) 8,
* Sodium (mg) 786,
* Carbohydrate (g) 22,
* Total Sugar (g) 14,
* Fiber (g) 5,
* Protein (g) 6,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 56,
* Calcium (DV%) 10,
* Iron (DV%) 21,
* Percent Daily Values are based on a 2,000 calorie diet
----------------------------------------
------

Chicken & Spinach Soup with Fresh Pesto
From EatingWell: September/October 2009

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.

5 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
* 1/2 cup carrot or diced red bell pepper(use pepper)
* 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
* 1 large clove garlic, minced
* 5 cups reduced-sodium chicken broth
* 1 1/2 teaspoons dried marjoram
* 6 ounces baby spinach, coarsely chopped
* 1 15-ounce can cannellini beans or great northern beans, rinsed
* 1/4 cup grated Parmesan cheese
* 1/3 cup lightly packed fresh basil leaves
* Freshly ground pepper to taste
* 3/4 cup herbed multigrain croutons for garnish (optional) (OMIT)

*

*

*

Preparation

1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3. Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4. Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

Nutrition

Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium

1/2 Carbohydrate Serving
----------------------------------------
----

Rosemary-Mushroom Chicken Soup

Two types of mushrooms add an earthy flavor to a hearty chicken soup prepared in the slow cooker.
Prep Time: 20 Min
Total Time: 8 Hr 20 Min
Makes: 8 servings (1 1/3 cups each)

INGREDIENTS:
2 1/2 lb boneless skinless chicken thighs, cut into 1 1/2-inch pieces
6 oz fresh portabella mushroom caps, cut in half lengthwise then sliced crosswise (about 3 cups)
3 cups sliced fresh shiitake mushrooms (about 6 oz)
3 large shallots, sliced (about 1 1/2 cups)
2 cloves garlic, finely chopped
1/4 cup ww flour
1 tablespoon chopped fresh rosemary leaves
1/2 teaspoon salt
1/4 teaspoon pepper
32 oz low sodium chicken broth (4 cups)
3 tablespoons Dijon mustard

DIRECTIONS:
1. Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix chicken, portabella and shiitake mushrooms, shallots and garlic. Add flour, rosemary, salt and pepper; toss until chicken and vegetables are coated. Stir in broth and mustard until well mixed.
2. Cover; cook on Low heat setting 8 to 10 hours. Stir well before serving.

NUTRITION INFORMATION:
1 Serving: Calories 290 (Calories from Fat 110); Total Fat 12g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 800mg; Total Carbohydrate 13g (Dietary Fiber 1g, Sugars 2g); Protein 33g Percent Daily Value*: Vitamin A 10%; Vitamin C 2%; Calcium 6%; Iron 20% Exchanges: 1/2 Starch; 0 Other Carbohydrate; 1 Vegetable; 4 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

Portabella mushroom caps tend to be quite large, so than's why we recommend cutting them in half and then again crosswise to create bite-size pieces.
To quicken prep time, look for packaged sliced mushrooms in your grocer's produce section.

---------------------------------------

Swiss Chard, Chicken, and red lentil soup

www.dailyunadventuresincooking.com/2009/
09
/swiss-chard-chicken-and-red-lentil-so
up.html
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South Beach Tom Yum Soup
5-6 c chicken stock
1 stalk lemongrass
1 inch fresh ginger, grated
2-3 small cloves garlic, minced
1 1/2 c sliced mushrooms (I used cremini)
1 red bell pepper, sliced (slices cut in half so they're not too long)
1/4 c thinly sliced green onions, white and green parts divided
1 Tbsp fish sauce
1 Tbsp Sriracha
2 cans light coconut milk
1 lb cleaned, shelled shrimp
1/4 c chopped fresh cilantro

First, prepare the lemongrass: remove the tough outer leaves, trim off the root end, and then thinly slice just the ivory-colored part. Take the thin slices and either pulse them in a blender or food processor, or do what I did, and have your Rugrat mash them well in a molcajete. The lemongrass should end up looking like little bitty threads.

When the lemongrass is prepared, put the chicken stock into a large stockpot or dutch oven over medium heat. I used about a box and a half of chicken stock (about 6 cups). To the chicken stock, add the lemongrass, ginger, garlic, mushrooms, bell peppers, and the white parts of the green onions. Add the fish sauce and Sriracha, and then let it simmer for about 5-7 minutes, until the veggies are tender and the flavors have had a good chance to combine. Add in one can of coconut milk and taste the soup. Mine was very strong at this point, so I added another can of coconut milk to mellow out the flavor a little bit. If you need a bit more salt, add another shake or two of fish sauce. Bring the soup back up to a simmer and add in the shrimp. Let the shrimp cook about 2-3 minutes (if your shrimp are on the small side; 4-5 minutes if you've got bigger ones), until they're opaque, pink, and curled up. Take the soup off the heat, stir in the green parts of the green onions and the chopped cilantro, and serve.

Note: You could add some fresh shredded basil to this and it would be wonderful

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Egg Drop Soup with Tomato and Coriander

(serves one as a meal or four as a delicate starter)

500ml stock (chicken or vegetable)

1 tspn vegetable oil

3 spring onions, white and greens seperated and chopped

1 garlic clove, chopped

4 stalks of coriander, stalks chopped and leaves reserved

1 tblspn soy sauce

2 tomatoes, skinned, seeded and cut into quarters

1 egg, beaten in a jug


* Heat the oil over a medium-high heat and add the spring onion whites. garlic and coriander stalks. Fry for 30 seconds.
* Add the stock and soy sauce to the pan and bring to the boil.
* Add the tomatoes and reduce the heat. Simmer for 4 minutes.
* Turn off the heat and very slowly add the egg in a constant stream stirring in one direction with a fork. The egg will turn into ribbons.
* Serve in a bowl topped with the spring onion greens and coriander.

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Roasted Red Pepper & Red Lentil Soup:

1 -1/2 TBS peanut oil
1/2 yellow onion, finely chopped
1 russet potato, peeled and finely diced
1 tsp of ground cumin
generous pinch of cumin seeds
1/2 tsp of ground coriander
generous pinch (or two) of salt
1 cup vegetable broth
3 cups of water
3/4 cup red lentils, rinsed
7.5 oz jar roasted red peppers
salt to taste
cilantro garnish

Heat the oil in a heavy bottomed sauce pan over medium-low heat. Cook the onion for 3-4 minutes, stirring frequently (avoid browning) . Add the potato, cover, and cook for 4 minutes (stirring to avoid sticking). Add the cumin, cumin seeds, coriander and salt and mix well. Cook for 1-2 minutes. Add the vegetable broth, water, red lentils and bring to a boil. Turn down to a simmer and add the roasted red peppers. Cook for 10-15 minutes, until lentils loose their shape.

Remove the soup from the heat and puree using an immersion blender.

Return to the heat and add salt to your taste.


Serve garnished with cilantro.

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Squash, Chickpea & Red Lentil Stew
(makes 8 servings)

3/4C dried chickpeas
1 medium butternut squash, peeled, seeded and cut into 1-inch cubes
2 large carrots, roughly chopped (leave out for p1)
1 large onion, chopped
1C red lentils
4C chicken or vegetable stock
2T tomato paste
2T ginger, minced
1 1/2T cumin
1t salt
1/4t pepper
1 lime, juiced
1/2 bunch cilantro, chopped

1. Cover chickpeas in cold water by at least 2 inches. Soak overnight and then drain.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, and pepper in your slow cooker.
3. Cook on low until tender - I left mine on for the full 10+ hours since I had a long day.
4. If you are serving it all stir in lime juice (otherwise add when you serve). Serve sprinkled with cilantro.

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Crockpot Recipe for Vegetarian Black Bean and Tomatillo Soup with Lime and Cilantro
(Makes about 6 servings)

1 T olive oil
1 onion, finely chopped
8 tomatillos, chopped in 1/4 inch pieces (about 2 cups chopped tomatillo)
1 T finely minced garlic
1 T dried cilantro (optional)
2 tsp. dried Mexican Oregano
2 tsp. ground cumin
2 cans black beans, rinsed well
2 cans diced tomatoes with juice
4 cups chicken stock
1 cup water
1/2 cup uncooked brown rice (omit for phase 1)
1/2 cup fresh squeezed lime juice (or a bit less if you don't love lime like I do)
1 cup chopped fresh cilantro, plus more for garnish if desired

Chop onions and tomatillos into pieces about 1/4 inch. Heat olive oil in large frying pan, then saute onions and tomatillos about 5 minutes, then add garlic, dried cilantro, Mexican Oregano, and cumin and saute 1-2 minutes more. While vegetables saute, dump beans into a colander placed in the sink and rinse until no more foam appears.

Put tomatillo-onion mixture into large 4-5 quart crockpot. (I used a 5 1/2 quart crock pot, but it was not completely full.) Add beans, tomatoes with juice, chicken stock, water, and brown rice. Cook on high for 4 hours (This could also be cooked on low for 8 hours.) Slow cookers can vary, so check and adjust the cooking time according to how hot your crockpot gets.)

After 4 hours (or 8 hours if using low) turn the crockpot to low setting, and let it cook 15 minutes to lower the temperature, then add the fresh lime juice and cilantro and cook 10 minutes on low. Serve hot, with additional chopped cilantro for garnish if desired.

This recipe could be cooked on the stove. Follow directions above, but put ingredients into medium sized soup pot and add one cup more water. Cook at very low simmer for about one hour, then reduce heat for five minutes, then add lime juice and cilantro and simmer five minutes more.

Serve hot, with additional chopped cilantro if desired.

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Rich Tomato Soup:

* 1 tsp. butter (SB approved)
* 1 tsp. extra-virgin olive oil
* 1 large shallot, minced
* 1 small stalk of celery, diced
* 1 small carrot, diced (omit for phase 1)
* 1/2 tsp. Kosher salt
* freshly ground black pepper
* 1/8 tsp. cayenne pepper
* 1 tbsp. tomato paste (I like Luigi Vitelli brand)
* one 14.5 oz. can of vegetable broth
* one 14.5 oz. can of low-sodium chicken broth
* one 28 oz. can of crushed tomatoes
* leaves from 1 small sprig of fresh thyme, optional

* 1/4 to 1/2 cup of fat-free Half and Half, optional

Melt the butter and olive oil in a large, heavy bottomed soup pot over medium-high heat. Add the shallots, celery and carrots and saute for approximately 4 to 5 minutes or until the shallots are translucent and the celery has begun to soften. Do not allow the vegetables to brown.

Add the Kosher salt, some ground black pepper and 1/8 tsp. of cayenne pepper. Stir to combine. Add the tomato paste and stir well, coating the vegetables with the paste as it melts. Add vegetable broth, chicken broth and crushed tomatoes and stir well to combine. Add the thyme, if using. Raise the heat and allow the soup to just come to the boil, then lower the heat, cover and allow the soup to simmer for 30 minutes or until the carrots have softened, stirring occasionally.

Remove the pan from the heat and, using an immersion blender, puree the soup until smooth. (Alternately, you may use a blender if yours is not anemic like mine.) Return the soup to the stove and add the half and half, if desired. Taste and adjust the seasoning, adding more salt and pepper if desired. Do not allow the soup to boil once the cream has been added, just let it simmer on low. Serve and enjoy!
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Portobello Mushroom Lentil Soup

Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ready In: 50 Minutes
Yields: 8 servings

INGREDIENTS:
2 cups chopped portobello mushrooms
1 green bell pepper, chopped
1 small red onion, chopped
1 tablespoon olive oil
4 cloves garlic, chopped
1 (6 ounce) can tomato paste
6 cups chicken broth
4 teaspoons dried basil, or to taste
1 1/2 cups dried brown lentils,rinsed and drained
salt and pepper to taste
1/4 cup cooking sherry (sub in 1/2 tbsp of vinegar plus water = 1/4 cup))
grated Parmesan cheese


DIRECTIONS:

1. Heat oil in a large pot over medium heat. Add mushrooms, green pepper, onion and garlic, and saute until tender, about 5 minutes. Pour in the chicken broth, and stir in the tomato paste. Bring to a boil, and add the lentils. Reduce heat to low, cover, and simmer for about 15 minutes. Season with basil, salt and pepper. Cover and simmer for another 15 minutes.

2. Ladle into bowls, and top each bowl with 1 tablespoon of sherry and sprinkle with Parmesan cheese to taste.

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Turkey Mushroom Stew
Prep Time: 15 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 15 Minutes
Yields: 10 servings

INGREDIENTS:
1 tablespoon vegetable oil
1 pound ground turkey
garlic powder to taste
Italian seasoning to taste
ground black pepper to taste
2 (28 ounce) cans no-salt-added crushed tomatoes, with liquid
1 (28 ounce) can no-salt-added whole tomatoes, with liquid
1 (15 ounce) can kidney beans
1/2 cup hot pepper sauce
1 large green bell pepper, chopped
1 large onion, chopped
1 pound fresh mushrooms, chopped


DIRECTIONS:

1. Heat the oil in a skillet over medium heat, and cook the turkey until evenly browned. Season with garlic powder, Italian seasoning, and pepper. Drain, and transfer turkey to a large pot.
2. Mix the crushed tomatoes with liquid, whole tomatoes with liquid, kidney beans, and hot sauce into the pot. Stir in the green bell pepper, onion, and mushrooms. Bring the mixture to a boil, reduce heat to low, and season to taste with garlic powder, Italian seasoning, and pepper. Continue cooking 1 hour, stirring occasionally, or to desired consistency. If the stew is too thick, mix in some water.
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Recipe courtesy of:
Fatfree Vegan Kitchen

Spicy Collard and Black-eyed Pea Soup

2 onions, diced
2 ribs celery, diced
1 cup diced green bell pepper
3-4 cloves garlic, minced
2 cups dried black-eyed peas, picked over and rinsed
6 cups water
1 pound collard greens, tough stems removed and greens chopped
1 1/2 teaspoons dried thyme (divided)
1 teaspoon oregano (divided)
1 16-ounce can diced tomatoes (fire-roasted preferred)
2 cups water (or vegetable broth)
1 tablespoon hot sauce
1/4 teaspoon cayenne (to taste)
1/2 teaspoon chipotle pepper (to taste)
1/2 teaspoon smoked Spanish paprika
1 -2 teaspoons salt (to taste)
1 tablespoon double strength tomato paste (or 2 tbsp. regular)
1/4 teaspoon black pepper

Spray a pressure cooker or large pot with a light coating of olive oil. Heat it and add the onions. Sauté for about 5 minutes, until they begin to brown. Add the celery, green pepper, and garlic, and cook, stirring, for 3 more minutes.

Add the black-eyed peas, water, 1 teaspoon of the thyme, and 1/2 teaspoon of oregano.

If using a pressure cooker, seal the cooker and cook for 10 minutes after it reaches high pressure; use a quick-release method to bring down the pressure.

If cooking in a regular pot, cook until peas are tender, about 45-55 minutes.

Once the peas are tender, add all remaining ingredients and cook for at least 25 minutes to allow flavors to develop. Serve with brown rice with additional hot sauce.

Makes at least 6 servings. Each provides 242 Calories (kcal); 1g Total Fat; (4% calories from fat); 16g Protein; 45g Carbohydrate; 0mg Cholesterol; 488mg Sodium; 11g Fiber. Weight Watchers Core/4 Flex Points.

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Vegetable Black Bean Soup


Ingredients:

1 can of Vegetable broth
1 C. V-8 Juice (or tomato juice)
1/2 can of fire roasted crushed tomato (I like Muir Glen)
1 medium-small onion
3 collard green leaves, chopped
2 C. chopped brocolli
1 half of a zucchini squash, chopped
1 can black beans
2 slices turkey bacon (lowfat)
Plenty of fresh dill
1 T. fennel seeds

Spices:
a few shakes of garlic powder
several shakes of Mrs. Dash Original Seasoning
salt and pepper to taste

In a frying pan: begin frying the bacon and turn until done.
While that is cooking, chop the veggies.

In a soup pot:
Saute the chopped onion in a little oil.
Add the vegetable broth and V-8 juice and turn the heat to medium-high.
Add the crushed tomatoes and mix in well.
Add chopped collard greens, brocolli, squash, dill, fennel seeds and spices, cover and let it cook down for about 5 minutes.
Add the turkey bacon
Add the can of black beans (drain the liquid from the can first).
Cover and let cook over a medium-low heat for another 15-20 minutes.

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Shrimp and Cabbage Chowder

From Weight Watchers magazine

Makes 4 servings

1 T. unsalted butter (sub in olive oil)
3 large garlic cloves, finely chopped
2 (15-ounce) cans reduced sodium chicken broth
2 small head Savoy cabbage (1 pound), cored and thinly sliced
1 (15 ounce) can navy or great northern beans, rinsed and drained
¼ t. crushed red pepper or freshly ground black pepper
1 pound large shrimp, peeled and deveined
2 plum tomatoes, diced
½ c. packed basil leaves, thinly sliced

Melt butter in soup pot or Dutch oven over medium-high heat. Add garlic and saute until fragrant, about 20 seconds.
Add broth, cabbage, beans and red pepper; bring to a boil.
Reduce heat to medium, cover and cook until cabbage is tender about 12 minutes.

Stir in shrimp, tomatoes, and basil; cook, stirring until the shrimp is opaque, 2-3 minutes.

Per serving (1 3/4 cups): 250 cal., 5 g fat, 2 g sat fat, 114 mg chol, 759 mg sod, 27 g carb, 7 g fib, 25 g prot, 154 mg calc.
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Daily Dish 1/2/2008
Quick Chicken Gumbo

Makes 2 servings


Ingredients
1 skinless, boneless chicken breast
1 tablespoon olive oil
1/8 teaspoon minced garlic
1/2 medium yellow onion, diced small
1/2 green bell pepper, diced small
Salt and freshly ground pepper
1/3 cup low-sodium, fat-free chicken broth
1/2 (14 1/2–ounce) can stewed tomatoes
1/2 (10-ounce) package frozen cut okra, thawed
1/8 teaspoon hot sauce
1/2 tablespoon Creole or Cajun seasoning, or to taste
1 teaspoon gumbo filé powder (optional)

Instructions
1. Cut raw chicken into strips or cubes.
2. Heat oil in a large nonstick skillet over medium-high heat until hot. Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes. Season chicken with salt and pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes.
3. Add broth, tomatoes with their liquid, and okra. Stir to break up the okra, then cover, reduce heat, and simmer 8 minutes or until everything is heated through and slightly thickened.
4. Stir in hot sauce and Creole or Cajun seasoning. If you want a thicker gumbo, turn off the heat, add the gumbo filé powder (ground sassafras leaves — traditional in Cajun cooking), and stir for another 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken broth or hot water.

Nutritional Information:
213 calories
9 g total fat (2 g sat)
37 mg cholesterol
16 g carbohydrate
17 g protein
5 g fiber
340 mg sodium
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Lisa's Italian Wedding Soup

93% lean ground beef about half a pound
1 pk frozen chopped spinach
1 egg
3 cans low sodium chicken broth
grated parmesan cheese (about a good handful)
1 TB garlic powder
salt & pepper
2 TB extra virgin olive oil

Combine beef, 1 egg, half the parm cheese, garlic powder, sprinkle salt and pepper all together with hands (it's fun!)
Then shape beef into small meatballs.
Add 2 TB olive oil to a skillet and heat to medium high.
Add meatballs and brown them pretty well, about 5-6 minutes on each side. Drain on paper towels.
While the meatballs are browning, add 3 cans chicken broth to large pot. Heat it until it boils, then turn down the heat to a simmer.
Microwave the spinach so it makes it easier to break it into pieces. Throw the spinach pieces into the pot.
Mix until the spinach is well blended throughout.
Add the meatballs to the soup, stir and serve in soup bowls.
Sprinkle remaining parm cheese over each bowl and it will melt into the soup.

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Greek Soup


1. Saute a little garlic and/or onion in a drop of olive oil with a pinch of salt and pepper -- black or red flake.
2. Add chopped celery, peppers, cabbage or any P1 fridge veggies with a tiny bit more salt. Saute until those veggies "sweat."
3. Pour in a can of crushed tomatoes. If you're a carnivore, you can also add some chicken stock here. Bring to light simmer. Adjust seasonings
4. Drain a can of the beans of their liquid and add drained beans to the pot. Stir.
5. At the last minute, throw in some fresh herbs or shredded greens (spinach, escarole, etc).

Use chickpeas. Season with oregano. Before serving, add crumbled feta, a few chopped olives, fresh spinach, squeeze of lemon

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Edited by: KIERAE at: 8/22/2011 (13:52)

DRINK RECIPES:


Smoothie

1 cup of yogurt
1 crystal light drink packet
1/2 cup water(or more depending on what size you want)
ice
1 scoop of protein powder (no sugar in ingredients), optional

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Sweet Tea a la HG!

PER SERVING (1/3rd of recipe, 1 glass): 18 calories, 0g fat, 0mg sodium, 4g carbs, 0g fiber, 0g sugars, 0g protein -- POINTS® value 0*

This is no ordinary tea, people. It's a Southern specialty with a guilt-free twist!

Ingredients:
4 tea bags, black tea (or your favorite tea)
1/2 cup Splenda No Calorie Sweetener (granulated)
3 3/4 cups cold water

Directions:
Place tea bags in a heat-safe medium pitcher (hang tags over the top, if you prefer), and set aside. In a medium pot, combine water and Splenda. Over medium heat, bring to a boil. Once water reaches a full boil, pour over the tea bags. Allow to steep for 5 minutes. Then remove tea bags, and refrigerate until chilled. Enjoy exactly as is, or over some ice!


MAKES 3 SERVING

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PORK RECIPES:


Spaghetti Squash & Pork Stir-Fry
From EatingWell: September/October 2007

Here's an unusual but delicious way to use the delicate strands of spaghetti squash in an Asian-inspired pork stir-fry. The flavors of toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile sauce cling to the beautiful strands.

4 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 1 1/2 hours
Ingredients

* 1 3-pound spaghetti squash
* 1 pound pork tenderloin,trimmed
* 2 teaspoons toasted sesame oil
* 5 medium scallions, thinly sliced
* 2 cloves garlic, minced
* 1 tablespoon minced fresh ginger
* 1/2 teaspoon salt
* 2 tablespoons reduced-sodium soy sauce
* 2 tablespoons rice vinegar
* 1 teaspoon Asian red chile sauce, such as sriracha, or chile oil

Preparation

1. Preheat oven to 350°F.
2. Cut squash in half. Scoop out and discard seeds. Place each half, cut-side down, on a baking sheet. Bake until the squash is tender, about 1 hour. Let cool for 10 minutes then shred the flesh with a fork into a bowl. Discard the shell.
3. Slice pork into thin rounds; cut each round into matchsticks.
4. Heat a large wok over medium-high heat. Swirl in oil, then add scallions, garlic, ginger and salt; cook, stirring, until fragrant, 30 seconds. Add the pork; cook, stirring constantly, until just cooked through, 2 to 3 minutes. Add the squash threads and cook, stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce (or chile oil); cook, stirring constantly, until aromatic, about 30 seconds.

Nutrition

Per serving : 236 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 74 mg Cholesterol; 22 g Carbohydrates; 27 g Protein; 5 g Fiber; 707 mg Sodium; 878 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 other carbohydrates, 3 lean meat
Tips & Notes

* Make Ahead Tip: Prepare the squash (Steps 1 & 2), cover and refrigerate for up to 2 days.
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Vietnamese Pork Rolls (Phase 1)

Makes 4 servings

Description
These rolls are special, yet not hard to make. A simply dressed green salad with cucumber or radish would be a perfect accompaniment. Cut them on the diagonal or cut the lettuce leaves into thirds and roll up smaller, hors d’oeuvre-size pieces.

Ingredients
DRESSING:
1 tablespoon Asian fish sauce (available in the Asian section of your grocery store)
1 tablespoon fresh lime juice
2 teaspoons minced fresh ginger
1 garlic clove, minced
Pinch red pepper flakes

PORK:
1 tablespoon canola oil
1 pound pork cutlets
1 (1/2-pound) head napa cabbage, shredded (3 cups)
1 small bell pepper, cut into thin strips
8 large Boston lettuce leaves
Salt and freshly ground black pepper

Instructions
For the dressing: Whisk together the fish sauce, lime juice, ginger, garlic, and red pepper flakes in a small bowl.

For the pork: Heat oil in a large skillet over medium heat. Season pork with salt and pepper and sauté until lightly browned, 3 minutes per side. Remove from heat and slice into thin strips. Toss with 1 tablespoon of the dressing.

Combine cabbage, bell pepper, and remaining dressing in a large bowl. Lay lettuce leaves on a clean, dry work surface. Divide pork among leaves. Top with cabbage mixture and roll tightly, tucking edges in as you go. Place rolls, seam side down, on a cutting board, cut in half, and serve.

This recipe is from The South Beach Diet Quick & Easy Cookbook.

Nutritional Information
220 calories
26 g protein
10 g fat (2.5 sat fat)
6 carbohydrate
2 g fiber
490 mg sodium
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Simple Mustardy Pork Chops

2 tablespoons olive oil
1 teaspoon garlic, minced
4 pork chops, approximately 1-inch thick
Salt to taste
Pepper to taste
1/4 cup Dijon mustard

Preheat oven to 350 degrees F.

Heat 1 tablespoon olive oil in skillet oven medium heat. Brown the garlic. (I added the chops right away because I think the garlic would burn otherwise.) Add chops and continue to cook quickly over medium-high heat until they begin to brown, adding remaining 1 tablespoon of oil to keep chops from sticking. Season with salt and pepper to taste. Remove from heat and place chops on a cookie sheet.

Add mustard to the garlic and oil in skillet. Stir well as mixture cools. Liberally spread half the mustard-garlic mixture onto each side of the chops. Bake for 25 minutes. Turn the chops and brush the other side with the remaining mustard-garlic mixture. Return to oven and continue cooking for an additional 25 minutes or until thoroughly cooked. (I spread both sides of the meat at once and baked them much less - my chops were small.)

Serve warm.
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Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano
(Makes 4 thick pork chops, can easily be doubled. Recipe created by Kalyn.)

4 boneless pork loin chops (1 inch thick)

Marinade:
1/4 cup soy sauce (I used Tamari)
1/4 cup fresh lime juice
1/4 cup olive oil
1/2 tsp. ground cumin
1/2 tsp. dried oregano (I used Mexican Oregano)
pinch of Chipotle chile powder (or use a dash of hot sauce)
1/2 tsp. onion powder (or use 1-2 tsp. grated fresh onion)
1/2 tsp. garlic powder (or use 1-2 tsp. freshly minced garlic)
(I rarely use onion powder or garlic powder, but a marinade like this is one place where I think they work well)

Trim all visible fat from pork chops, and pound with meat mallet (or anything heavy) until pork chops are about 3/4 inch thick. Combine marinade ingredients. Put pork chops in a heavy ziploc bag or plastic dish with a lid, then pour marinade over. Let pork chops marinate 4-6 hours in the refrigerator. (They can be marinated all day while you're at work too.)

When you're ready to cook, take pork chops out of the refrigerator and let them come to room temperature. Whether you're cooking on an outdoor grill or using a stove-top grill pan, spray with non-stick spray or olive oil, then preheat the grill or pan to medium-high before you start to cook. (You can only hold your hand there for a few seconds at that heat.) To get criss-cross grill marks, lay the meat at an angle for 2-3 minutes, then rotate 45 degrees after you have the first set of marks.

Grilling time can vary greatly depending on the temperature of the grill, temperature of the meat, and even air temperature when grilling outdoors. I highly recommend using an instant-read meat thermometer to tell when they're done, but if you don't have one, the pork chops should feel firm to the touch (not hard). Remember that grilled meats continue to cook for a few minutes when you take them off the grill, and don't overcook.

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Spicy Pork Strips

Can serve as appetizers or main dish with a salad

1 pound Pork Chops Boneless, 1/2 inch thick
1/3 cup Soy Sauce Use light
1/4 cup Green Onions Minced; use tops
1 Tbs. Splenda Or use favorite sugar substitute
1 Tbs. Sesame Seeds Toasted
3 Tbs. Water
1 1/2 tsp. Ginger Root Minced
1 tsp. Hot sauce Tabasco is recommended
1 clove Garlic Minced

Directions
Slice pork into 1/4-inch thick strips, about 4 inches long. Thread onto metal or bamboo skewers, keeping meat as flat as possible. Arrange skewers in large shallow pan. Blend soy sauce, green onions, sugar, sesame seed, water, ginger, pepper sauce, and garlic stirring until sugar dissolves. Pour mixture evenly over skewers; turn to coat all sides. Let stand 30 minutes, turning skewers over occasionally. Reserving marinade, remove skewers and place on rack of broiler pan; brush with reserved marinade. Broil 3 minutes or until pork is tender, turning once and basting with additional marinade.

6-8 Servings
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Original Ranch Pork Chops

Preparation
Prep Time: 15 min.
Bake Time: 25 min.

Ingredients
1 packet/1 oz.Hidden Valley® The Original Ranch® Salad Dressing & Seasoning Mix
1/4 teaspoon black pepper
6 (about 3/4 inch thick) pork chops
Dash of paprika

Combine seasoning & salad dressing mix with pepper. Rub mixture on both sides of pork chops. Arrange pork chops in a single layer on baking pan or broiler rack. Sprinkle with paprika. Bake at 450°F. for 20 to 25 minutes, or until cooked through.

Makes 4 to 6 servings.

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Korean Style Pork Tenderloin

Korean-style Pork Tenderloin

1/3 cup low-sodium soy sauce
2 tablespoons sugar {1 packet Splenda}
1 tablespoon minced peeled fresh ginger
3 tablespoons rice vinegar
1 tablespoon dark sesame oil
1/4 teaspoon crushed red pepper
4 garlic cloves -- minced
1 1/2 pounds pork tenderloin -- trimmed
Cooking spray

Directions
Nutty, slightly sweetened spaghetti squash and tender, sweet broccolini complement the pork and its zesty marinade.
Total time: 31 minutes (does not include marinating)

1. Combine first 7 ingredients in a large zip-top plastic bag; add pork. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.
2. Preheat oven to 425 degrees.
3. Heat a large ovenproof skillet coated with cooking spray over medium-high heat. Remove pork from bag, reserving marinade. Add pork to pan; cook 6 minutes, browning on all sides.
4. Place pan in oven; bake at 425 degrees for 15 minutes or until meat thermometer registers 160 degrees (medium) or until desired degree of doneness. Let stand 5 minutes before slicing.
5. Bring reserved marinade to a boil in a small saucepan. Reduce heat, and simmer 5 minutes.
6. Cut pork into 1/4-inch-thick slices; serve with sauce. Yield: 6 servings (serving size: 3 ounces pork and about 1 tablespoon sauce).
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-

Garlic and Soy Grilled Pork Chops


1 tbsp light soy sauce
1 clove garlic crushed
1/2 tsp paprika
1/2 tsp salt
1/4 tsp ground black pepper
4 boneless butterfly chops

Mix all the ingredients but the chops. Marinate the chops for minimum 20 minutes up to 2 hours before grilling
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Cajun Garlic Pork Roast


3-4 lb boneless pork loin roast (excess fat removed if there is any)
1 Tbs oregano leaves, crushed
1 Tbs black pepper
1 tsp chili powder
1 tsp seasoned salt
1 1/2 Tbs minced garlic
1/2 tsp red pepper flakes
1 tsp ground cumin

Heat oven to 350F. Blend all seasonings well and rub mixture over all surfaces of pork loin. Place pork in shallow roasting pan and roast until meat thermometer inserted in roast registers 155 to 160, about 60-90 minutes. Remove pork from oven; let rest 10 minutes before slicing. Makes 12 servings.

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2 rubs for pork:

Greek Wet Rub

1/4 cup fresh oregano leaves
2 tablespoons chopped fresh rosemary
3 tablespoons olive oil
1 tablespoon fresh lemon juice
2 teaspoons salt
2 teaspoons grated lemon rind
4 garlic cloves, minced

Place oregano and remaining ingredients in a mini food processor; process until finely chopped.

Yield: About 1/3 cup (serving size: 1 1/2 teaspoons)

CALORIES 36 (95% from fat); FAT 3.8g (sat 0.5g,mono 2.7g,poly 0.4g); PROTEIN 0.1g; CHOLESTEROL 0.0mg; CALCIUM 8mg; SODIUM 430mg; FIBER 0.2g; IRON 0.1mg; CARBOHYDRATE 0.8g
______________________
Asian Dry Rub

4 teaspoons dried basil
4 teaspoons dried mint
2 teaspoons salt
2 teaspoons ground ginger
2 teaspoons paprika
1 1/2 teaspoons ground red pepper
1 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder

Combine all of the ingredients. Store in an airtight container for up to 2 weeks.

Yield: About 1/3 cup (serving size: 1 teaspoon)

CALORIES 4 (23% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 296mg; FIBER 0.3g; IRON 0.3mg; CARBOHYDRATE 0.7g


------------------------------------

Pork Chops Stuffed with Feta and Spinach (p1)

Ingredients

Cooking spray
4 garlic cloves, minced and divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
5 sun-dried tomatoes, packed without oil, diced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
1/2 teaspoon grated lemon rind
4 (4-ounce) boneless center-cut loin pork chops, trimmed
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1/4 teaspoon dried oregano
Preparation
Preheat broiler.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; saute 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; saute until moisture evaporates. Remove from heat; stir in cheeses and rind.

Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done.
Yield

4 servings (serving size: 1 pork chop)

--------------------------------

Stuffed Pork Burger(p1)
4 servings

5 tbsp pesto
1/2 tsp salt
1 tsp pepper
1 1/2 pound lean ground pork
2 ounces low fat mozzarella, cute into 4 cubes

Stir together pesto, salt and pepper in a mixing bowl. Add pork and gently combine (do not overmix).
Shape pork mixture into 4 equal sized balls. Press 1 mozzarella cube into the center of each ball,
gently form a 3/4 inch thick patty, enclosing the cheese. Lightly coat a nonstick skillet with
cooking spray. Heat over medium heat and add burgers, cooking in batches, reduce heat to medium,
cooking 5 minutes per side.

380 calories
---------------------------------

VEGGIES RECIPES:

www.danispies.com/archives/guest_posts/s
pa
ghetti_squash_torta.php

Cara's Spaghetti Squash Torta
Ingredients

4 cups (620gm) cooked spaghetti squash (see Recipe Notes)
1 cup chopped onion
1 10oz package baby Portobello mushrooms, thinly sliced
4 cloves or garlic, minced
2 links pre-cooked chicken sausage, thinly sliced (see Recipe Notes)
1/2 teaspoon crushed red pepper
Salt and pepper
1-10oz-package baby spinach
1 15oz container part-skim ricotta cheese, divided
1 egg
1/2 cup (2oz) grated pecorino romano or parmesan cheese
1 teaspoon Italian seasoning blend
1 1/2 cups tomato-basil marinara sauce (see Recipe Notes)
Makes 4-6 servings.


Directions

Preheat oven to 350°F.

In a large skillet coated with nonstick cooking spray, cook the onions over medium-low heat for about 10 minute, until softened. Add the mushrooms and continue cooking for another 5-10 minutes, until they release their moisture. Add the garlic, chicken sausage, and crushed red pepper. Season with salt and pepper. Raise the heat a bit, and cook for another minute, until garlic is fragrant. Finally, add the spinach, a few handfuls at a time, stirring until wilted. Remove from heat.

In a bowl, mix together the spaghetti squash, egg, ricotta cheese, half of the grated pecorino romano, and Italian seasoning.

Lightly coat an 8"or 9" spring-form pan with cooking spray. Place half of the spaghetti squash mixture evenly on the bottom of the pan. Top with half of the vegetable mixture and half of the sauce. Repeat layers. Sprinkle remaining grated cheese on top of the sauce.

Cover tightly with foil and bake for 40 minutes. Remove foil and bake for another 5-10 minutes, until top is browned.

Let stand for 10 minutes, then un-mold and slice.

Recipe Notes:
- Spaghetti squash can be roasted, microwaved, or slow-cooked prior to preparing the recipe. To roast the squash, preheat oven to 400°F. Pierce the squash all over with a sharp knife and place in a baking dish with about 1" of water. Cook for one hour. Remove from oven and let cool. Cut the squash in half, scoop out the seeds, and then use two forks to remove the stringy flesh.



- Chicken sausage can be a great low-fat alternative to traditional pork sausage, but it's important to read the ingredients and nutrition facts. Try to choose one without unnecessary additives. As a rule of thumb, I read the ingredient list and only buy it if I can easily pronounce all the words and know what everything is. For this recipe, I used Sam's Club Spinach and Asiago flavored chicken sausage.

- Similarly, with jarred marinara sauce, I look for a brand with as few ingredients as possible and no added sugar. For this recipe, I used Classico Tomato and Basil Pasta Sauce.
Nutritional Analysis

1/4 of the recipe:

Calories: 400; Total Fat: 17.2g; Cholesterol: 153.1mg; Carbohydrate: 33.2g; Dietary Fiber: 5.5g; Protein: 29.4g
---------------------------------

Roasting Veggies 101: www.simplebites.net/roasting-vegetables-10
1-simple-seasonal-side-dishes/

----------------------------------

Stuffed Squash Boats

2 medium spaghetti squash (2 to 2-1/2 pounds)
1 pound ground beef
1/2 cup chopped onion
1/2 cup chopped green pepper
1 cup sliced fresh mushrooms
2 garlic cloves, minced
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/8 teaspoon pepper
2 small Roma tomatoes, diced and seeds removed
1/2 cup shredded mozzarella cheese

1. 1. Cut squash in half lengthwise; scoop out seeds. Place squash, cut side down, in a baking dish. Fill pan with ½ inch of hot water. Bake, uncovered, at 375°F for 30-40 minutes or until tender.
2. When cool enough to handle, scoop out squash, separating strands with a fork. Set the shells and squash aside. In a skillet, cook beef, onion and green pepper over medium heat until meat is no longer pink and vegetables are tender; drain.
3. Add mushrooms, garlic, Italian seasoning, salt and pepper; cook and stir for 2 minutes. Add diced tomato; cook and stir for 2 minutes. Add squash; mix well. Cook, uncovered, until liquid has evaporated, about 10 minutes. Fill shells; place in shallow baking dish.
4. Bake, uncovered, at 350°F for 15 minutes. Sprinkle with cheese; place back in oven and bake 5 minutes longer or until cheese is melted.

------------------------------

Zucchini and Spaghetti Squash "Lasagna"

* About 2 cups Homemade sauce (or your favorite red sauce)
* 1 medium zucchini thinly sliced (I used the slice setting on my cheese grater)
* About 2-2 ½ cups cooked spaghetti squash
* ½ cup fat free ricotta cheese
* 3 oz fancy shredded mozzarella cheese
* Ground pepper
* Dried parsley flakes

Preheat the oven to 350 degrees.

In a casserole dish, smear a little of the sauce on the bottom to prevent sticking then begin layering zucchini, top with a bit of squash, dab on ricotta (I crumpled the best I can to cover the area), sprinkle with a bit of the shredded cheese, add some sauce repeat until you are out of ingredients.

Repeat the layering until you are out of ingredients. Be sure the save a bit of mozzarella cheese for the top. If you use fancy shredded cheese it tends to go a bit further.

Sprinkle the top with some ground pepper and dried parsley. Bake uncovered for at about 45 minutes until zucchini is tender.

During the baking process there will be a lot of water, no pasta to soak it up. About every 10-15 minutes use a turkey baster to remove some excess water.

This recipe it even better double baked! You can easily make it ahead and then pop it back in the oven. Just like traditional lasagna, it’s better the next day!

You will be able to get 6 servings.
Approx Nutritional Information per serving

Calories 100
Fat 2
Fiber 2
Sugar 4
Sat Fat 1
Carbs 7
Protein 4

----------------------------------------
----

Spaghetti Squash with Tomatoes, Basil, and Parmesan

Makes 2 servings or 4 side servings. Recipe from Epicurious.
Ingredients:

1 small (1.5 lb) spaghetti squash, halved lengthwise, and the seeds discarded
2 tablespoons olive oil
1/4 cup shredded fresh basil leaves plus additional for garnish
1 teaspoon chopped fresh oregano
3 tablespoons freshly grated Parmesan
1 cup thinly sliced cherry tomatoes
Directions:

Preheat oven to 350 degrees F.

In a glass baking dish, arrange the squash cut side down in about 1/2 inch of water. Cover with aluminum foil. Bake for 20-30 minutes (depending on the size of the squash) or until it is tender and easily pierced with a fork. Remove from oven and allow to cool slightly.

In a large bowl whisk together the oil, 1/4 cup of the basil, the oregano, and 2 tablespoons of the Parmesan, stir in the tomatoes, and season the mixture with salt and pepper.

When the squash is cool enough to handle, scrape it with a fork to form strands, add the strands to the tomato mixture, and toss the mixture until it is combined. Divide the mixture between 2 bowls, sprinkle the remaining 1 tablespoon Parmesan over it, and garnish it with the additional basil.
-------------------------------

Spaghetti Squash with Pomodoro Sauce
1 spaghetti squash (about 1 1/2lbs)
Vegetable oil cooking spray
2 cloves garlic, peeled and minced
1 small onion, finely chopped
2 tsp olive oil
1 can diced plum tomatoes
3 Tbsp tomato paste
1 tsp white wine vinegar
1 tsp dried oregano
1 tsp dried basil
1/2 tsp red pepper flakes
Fresh Basil
Parmesan or Asiago Cheese
A few links of sausage (optional)

Preheat oven to 375 degrees. Halve squash lengthwise and scoop out seeds. Coat a baking sheet with cooking spray. Lay halves, flesh side down, on the sheet and bake for 35 minutes or until you can easily pierce shell. While squash bakes, sauté garlic and onion in oil over medium heat for about 5 minutes. Add remaining ingredients except fresh basil and cook, stirring occasionally for 30 minutes. Lower heat if sauce is boiling. Remove squash from oven and scrape crosswise to pull strands from shell. Place on plates and cover with sauce. Garnish with basil and shredded cheese.
Meat Option: Slice italian or chicken sausage and sauté in pan to heat. Top each dish with meat as well.

---------------------------------------

Steamy Creamy Squash Packet

PER SERVING (1/2 of recipe, about 1 cup): 80 calories, 3g fat, 233mg sodium, 11g carbs, 3g fiber, 5g sugars, 3.5g protein -- POINTS® value 1*

Avoiding heavy starches? Not in the mood for Tofu Shirataki noodles? Check out a new way to squash (har har!) your cream-sauce cravings...

Ingredients:
2 zucchini or yellow summer squash, stem ends removed
1/2 cup thinly sliced onion
2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/8 tsp. dried oregano
Dash each salt and black pepper, or more to taste
1/2 tsp. chopped garlic
1 wedge The Laughing Cow Light Original Swiss cheese

Directions:
Preheat oven to 375 degrees.

Thinly slice each zucchini/squash lengthwise, forming wide, flat strips. Cut strips in half widthwise and set aside.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place sliced zucchini/squash and onion in the center of the foil. Top veggies with two evenly spaced dollops of butter. Sprinkle with oregano, salt, and pepper. Top with garlic.

Place another large piece of foil over the veggies. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Bake in the oven for 20 minutes, or until veggies are soft and tender.

Let cool slightly. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.) Empty into a bowl and set aside.

Place cheese wedge in a small microwave-safe bowl, and microwave for 20 seconds. Stir until smooth, add to veggies, and toss gently to coat. If you like, season to taste with additional salt and pepper. EAT!

MAKES 2 SERVINGS

-----------------------------

Cheese-&-Spinach-Stuffed Portobellos

http://www.eatingwell.com/recipes/cheese
_spinach_stuffed_portobellos.html
From EatingWell: March/April 2009

Here we take the elements of a vegetarian lasagna filling—ricotta, spinach and Parmesan cheese—and nestle them into roasted portobello mushroom caps. The recipe works best with very large portobello caps; if you can only find smaller ones, buy one or two extra and divide the filling among all the caps. Serve with a tossed salad and a whole-wheat dinner roll or spaghetti tossed with marinara sauce.

4 servings | Active Time: 20 minutes | Total Time: 40 minutes
Ingredients

* 4 large portobello mushroom caps
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper, divided
* 1 cup part-skim ricotta cheese
* 1 cup finely chopped fresh spinach
* 1/2 cup finely shredded Parmesan cheese, divided
* 2 tablespoons finely chopped kalamata olives
* 1/2 teaspoon Italian seasoning
* 3/4 cup prepared marinara sauce

Preparation

1. Preheat oven to 450°F. Coat a rimmed baking sheet with cooking spray.
2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3. Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.
4. When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.

Nutrition

Per serving : 201 Calories; 10 g Fat; 5 g Sat; 4 g Mono; 28 mg Cholesterol; 13 g Carbohydrates; 14 g Protein; 2 g Fiber; 680 mg Sodium; 677 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 1 medium-fat meat, 1 fat

----------------------------

Pan-Fried Summer Squash With Cumin and Mustard Seeds
Adapted from Modern Spice

1 T vegetable oil
1 T ghee (for a less special occasion, use all vegetable oil if you prefer)
1 1/2 t dark mustard seeds
1 1/2 t cumin seeds
1 small-medium red onion, thinly sliced
2 medium zucchini, diced
2 medium yellow squash, diced
1 red bell pepper, diced
1/4 t ground turmeric
red chile pepper flakes, to taste (or heat tolerance--I used a pinch)
salt to taste
juice of half a lemon
chopped cilantro leaves to garnish

Heat the oil and ghee in a nonstick skillet over medium heat. Add the mustard seeds and fry until they turn grey and pop. While they are popping, add the cumin seeds (which burn faster than the mustard seeds and hence need to be added later).

When the mustard seeds are done popping and the cumin seeds are darkened and fragrant (but not burnt), add the onion and fry until darker and somewhat caramelized, about 10 minutes. Then add the zucchini, yellow squash and red bell pepper. Fry over high heat for 8-9 minutes, stirring occasionally. Add the turmeric and chile pepper flakes and cook for another minute, until the spiced are well incorporated into the vegetables.

Sprinkle with some salt, the lemon juice and cilantro leaves, then taste for more salt or lemon juice. Serve immediately.
-------------------------------

Parmesan Roasted Broccoli
Serves 6
Adapted from: Barefoot Contessa Back to Basics – Ina Garten

4-5 pounds / 2kgs broccoli
8 garlic cloves, peeled and thinly sliced
4-6 tbsp extra virgin olive oil
2 tsp lemon or lime zest (I used lime)
2 tbsp lemon or lime juice (lime, again)
4 tbsp pine nuts, toasted
½ cup parmesan cheese, freshly grated
2 tbsp basil, julienned
Salt and pepper to season

1. Cut and wash the broccoli into chunky florets (they will reduce in size after roasting). Then lay the broccoli out on a kitchen napkin to dry (like, very, very dry) while you prep things up.
2. Preheat the oven to 425°F/220°C.
3. Now in a sheet pan, arrange the broccoli in a single layer and toss the garlic on it. Drizzle with 4 tbsp of extra virgin olive oil. Season with salt and freshly ground pepper.
4. Roast for 20 minutes or until the broccoli has browned a bit and the broccoli has a crisp-tender texture.
5. As soon as you remove it from the oven, toss it with 1-2 tbsp of olive oil and the rest of the ingredients – lemon juice, lemon zest, pine nuts, Parmesan and basil. Serve hot.
---------------------------------

Marniated Eggplant with Tahini Sauce
Adapted from: The Ottolenghi Cookbook
Serves: 4

www.purplefoodie.com/2009/11/marinated-e
gg
plant-with-garlic-and.html

1.5 lb. / 750g eggplants
Olive oil for brushing
Salt and pepper for seasoning

Marinade:
1 mild red chili or 3-4 mild yellow chilies
2 tbsp coriander/cilantro, finely chopped
2 tbsp sweet marjoram, finely chopped
1 garlic clove, crushed
3 tbsp lemon juice
4 tbsp extra virgin olive oil
1 tsp coarse sea salt
1 tsp cayenne pepper

Tahini Sauce:
1/3rd cup / 75g tahini paste
1/3rd cup / 75 ml water
3 tbsp / 40 ml lemon juice
2 garlic cloves, crushed

1. Preheat oven to 220C/425F.
2. Trim the eggplants; cut them into wedges such that each wedge has skin on it.
3. Place the wedges in a roasting tray and brush with olive oil and season with salt and pepper. Bake this for 15-18 minutes until they are golden brown and soft inside.
4. For the marinade, heat 4 tbsp oil with the garlic until the garlic is fragrant and just begins to sizzle. Turn off the heat. Let this cool a little and then add the other ingredients and mix well.
5. As soon as the eggplants come out of the oven, toss them with the marinade and let it sit at room temperature for at least 2 hours before serving. You can refrigerate this for up to 2 days. Make sure to serve them at room temperature, though.
6. For the tahini sauce, whisk together the tahini paste, water, lemon, garlic and salt thoroughly. The mixture should be smooth and creamy. If the mixture looks too thick then add a little more water by the teaspoon.
7. Serve the tahini sauce with the eggplants.

---------------------------------

GREEN BEANS WITH CARAMELIZED RED ONIONS

Adapted from The Essential Eating Well Cookbook.
Makes 8 servings.

Equipment

5 to 6-quart pot with lid
12-inch skillet with lid
Ingredients

1 tablespoon olive oil
3 medium red onions (about 1-3/4 pounds/794 g), each cut into 16 wedges
16 ounces (454 g) green beans, trimmed
1/2 cup (120 ml) vegetable stock
1 tablespoon balsamic vinegar (or red wine vinegar or dry red wine)
2 teaspoons light brown sugar (use splenda or splenda brown sugar)
sea salt to taste
fresh ground black pepper to taste
Preparation

1.In the skillet, warm the olive oil over medium heat and add the onions. Cook until caramelized around the edges, about 20 minutes.

2. While the onions cook, bring water to boil in the large pot. Add a bit of salt and the green beans. Cook uncovered until crisp-tender, about 6 to 7 minutes. Drain.

3. Add the broth to the onions and stir, cooking for about 5 more minutes. Add the balsamic vinegar, brown sugar, salt, and pepper, and stir.

4. Add the green beans to the skillet and cover. Cook for about 2 minutes. Serve warm.

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--------

MUSHROOM BHAJI (mushrooms in tomato-onion sauce)
Adapted from Indian: A Culinary Journey of Discovery, by Mridula Baljekar, this recipe serves 4; can be doubled.

14 oz white button mushrooms
1 Tbsp olive oil
1 medium onion, finely chopped
1 jalapeño pepper, finely chopped (remove seeds for a milder dish)
2 tsp minced garlic or garlic puree
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp chile powder
1/2 tsp kosher salt, or to taste
1 Tbsp tomato paste
3 Tbsp water
1 Tbsp minced fresh chives, for garnish

Wipe the mushrooms with a damp paper towel, trim the bottom of the stems, and slice into thick slices.

Heat the oil in a medium saucepan over medium heat. Add the onion and jalapeño, stirring for 5-6 minutes, until the onion is softened but not brown. Add the garlic and cook, stirring, for 2 minutes. Add the cumin, coriander, and chile powder, and cook for 1 minute. Add the mushrooms, salt and tomato paste, and stir to combine.

Sprinkle the water evenly over the mushrooms and reduce heat to low. Cover and cook for 10 minutes, stirring halfway through. The sauce should have thickened, but if it appears runny, cook uncovered for 3-4 more minutes to achieve a nice consistency.

Transfer to a serving dish, sprinkle the chives on top, and serve hot.
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-------

Balsamic & Parmesan Roasted Cauliflower
From EatingWell: January/February 2008

Roasting isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.

4 servings, about 1 cup each | Active Time: 10 minutes | Total Time: 35 minutes
Ingredients

* 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
* 2 tablespoons extra-virgin olive oil
* 1 teaspoon dried marjoram
* 1/4 teaspoon salt
* Freshly ground pepper to taste
* 2 tablespoons balsamic vinegar
* 1/2 cup finely shredded Parmesan cheese

Preparation

1. Preheat oven to 450°F.
2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Nutrition

Per serving : 149 Calories; 10 g Fat; 3 g Sat; 6 g Mono; 7 mg Cholesterol; 10 g Carbohydrates; 7 g Protein; 4 g Fiber; 364 mg Sodium; 490 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat
Tips & Notes

* Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion removing a plug from the center of the head. Break or cut florets into the desired size.
---------------------------------------

Green & Yellow Beans with Wild Mushrooms
From EatingWell: November/December 2007

Simply prepared green and yellow beans with wild mushrooms are easy holiday fare.

10 servings, about 3/4 cup each | Active Time: 35 minutes | Total Time: 35 minutes
Ingredients

* 1 pound green beans, trimmed
* 1 pound yellow wax beans, trimmed
* 3 tablespoons extra-virgin olive oil
* 2 cloves garlic, minced
* 8 ounces wild mushrooms, such as chanterelle, oyster or porcini, trimmed and sliced (see Substitution Note)
* 1/2 teaspoon kosher salt, divided
* Freshly ground pepper, to taste

Preparation

1. Bring a large pot of water to a boil. Add green beans and wax beans and cook until tender-crisp, about 4 minutes. (Cook for another minute or two if you like your green beans more tender.) Drain well.
2. Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 5 minutes. Season with 1/4 teaspoon salt and pepper.
3. Reserve 1 tablespoon of the mushrooms for garnish. Add the cooked beans to the mushrooms in the pan and cook, stirring to combine, until heated through, 1 to 3 minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve topped with the reserved mushrooms.

Nutrition

Per serving : 75 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 8 g Carbohydrates; 2 g Protein; 3 g Fiber; 59 mg Sodium; 272 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetables, 1 fat
Tips & Notes

* Make Ahead Tip: Prepare through Step 1 and store in an airtight container for up to 1 day.

* Substitution Note: If you can't find wild mushrooms, use button or cremini mushrooms.
----------------------------------------

Chipotle Cheddar Chard
From EatingWell: December 2006

The bright assorted colors of rainbow chard are especially lovely in this spicy, cheesy dish. Make a double batch and enjoy it as a quesadilla filling, as we did often in the Test Kitchen for lunch.

6 servings, about 2/3 cup each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

* 2 teaspoons canola oil
* 1 small onion, halved and thinly sliced
* 1 pound chard, stems and leaves separated, chopped (see Note)
* 1 medium tomato, chopped
* 1/4 cup reduced-sodium chicken broth or water
* 1/4-1/2 teaspoon ground chipotle pepper
* 1/4 teaspoon salt
* 2/3 cup shredded sharp Cheddar cheese

Preparation

1. Heat oil in a large skillet over medium heat. Add onion and chard stems and cook, stirring often, until softened, 3 to 5 minutes. Add tomato, broth (or water), chipotle to taste and salt; bring to a simmer. Add chard leaves and cook, covered, stirring once, until just tender, about 2 minutes. Scatter cheese evenly over the chard and cook, uncovered, until the cheese is melted, 1 to 2 minutes more. Serve immediately.

Nutrition

Per serving : 90 Calories; 6 g Fat; 3 g Sat; 1 g Mono; 13 mg Cholesterol; 5 g Carbohydrates; 4 g Protein; 2 g Fiber; 315 mg Sodium; 493 mg Potassium

Exchanges: 1 vegetable, 1 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 2 days.

* Note: After washing the chard for these recipes, allow some of the water to cling to the leaves. It helps steam the chard and prevents a dry finished dish.

---------------------------------------

Tuscan Cabbage & Mushrooms
From EatingWell: September/October 2007

Savoy cabbage, shiitake mushrooms and leeks are braised together in this earthy Italian side dish.

4 servings, about 1 cup each | Active Time: 45 minutes | Total Time: 45 minutes
Ingredients

* 2 medium leeks, white and light green parts only
* 3 teaspoons butter, divided
* 1 ounce finely cubed pancetta, or bacon
* 1/4 teaspoon salt, divided
* 1/4 teaspoon freshly ground pepper, divided
* 1/2 cup reduced-sodium chicken broth, or water, divided, plus more as needed
* 6 cups thinly sliced Savoy cabbage
* 8 ounces shiitake mushrooms, stems removed

Preparation

1. Cut leeks in half lengthwise; rinse thoroughly under water. Cut crosswise into thin slices, place in a colander and rinse again.
2. Heat 2 teaspoons butter in a 12-inch cast-iron skillet over low heat, add pancetta (or bacon) and cook, stirring, until almost crisp. Transfer to a paper towel-lined plate with a slotted spoon.
3. Add the remaining 1 teaspoon butter and the leeks to the pan. Season with 1/8 teaspoon each salt and pepper and add 1/4 cup broth (or water); simmer, covered, until tender, about 5 minutes.
4. Add cabbage and the remaining 1/4 cup broth (or water); season with the remaining 1/8 teaspoon each salt and pepper. Cover and simmer until tender, about 15 minutes. (Check the cabbage after 5 minutes; if necessary, add more broth or water, a tablespoon at a time, to prevent scorching.) Stir in mushrooms; cover and continue simmering until the vegetables are tender, 5 to 7 minutes more. Serve sprinkled with the reserved pancetta (or bacon).

Nutrition

Per serving : 154 Calories; 6 g Fat; 3 g Sat; 1 g Mono; 16 mg Cholesterol; 21 g Carbohydrates; 7 g Protein; 5 g Fiber; 376 mg Sodium; 430 mg Potassium

1 Carbohydrate Serving

Exchanges: 3 vegetable, 1 fat
---------------------------------------

Parmesan Spinach Cakes
From EatingWell: September/October 2008

If you like spinach-cheese pie, try these simple but elegant-looking little spinach cakes.

4 servings, 2 spinach cakes each | Active Time: 15 minutes | Total Time: 40 minutes
Ingredients

* 12 ounces fresh spinach, (see Note)
* 1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
* 1/2 cup finely shredded Parmesan cheese, plus more for garnish
* 2 large eggs, beaten
* 1 clove garlic, minced
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat oven to 400°F.
2. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
3. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
4. Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.

Nutrition

Per serving : 141 Calories; 8 g Fat; 4 g Sat; 3 g Mono; 123 mg Cholesterol; 6 g Carbohydrates; 13 g Protein; 2 g Fiber; 456 mg Sodium; 560 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1 1/2 medium-fat meat
Tips & Notes

* Make Ahead Tip: Equipment: Muffin pan with 12 (1/2-cup) muffin cups

* Note: Baby spinach is immature or young spinach—it's harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
* Weights & Measures
* 10 ounces trimmed mature spinach=about 10 cups raw
* 10 ounces baby spinach=about 8 cups raw

-----------------------------------

Sauteed shredded Zucchini

christinecooks.blogspot.com/2009/09/saut
ee
d-shredded-zucchini-with-parmesan.html

---------------------------------

No noodle zucchini lasagna

allrecipes.com/Recipe/No-Noodle-Zucchini
-L
asagna/Detail.aspx

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---

Cauliflower Rice

video.about.com/lowcarbdiets/Low-Carb-Ca
ul
iflower-Rice.htm

-----------------------------------

Jicama Latkes

1 pound jicama
1/2 cup finely chopped onion
1 large egg, lightly beaten
1/2 teaspoon salt
1/2 to 3/4 cup olive oil

Heat 1/4 cup oil in a pan over medium heat until heated but not smoking.

Grate jicama coarsely by hand. Squeeze excess water, either by wringing through a towel or through fists (like Chuck Norris). Mix in a bowl with egg and salt.

About 2 Tbsp of latke material makes each latke, and you can fit 3-4 in the pan at a time. Cook for about 5 minutes on each side, or until latkes are lightly browned.

Drain on paper towel. Add more salt as needed.

Keep warm until serving.

Makes about 12 latkes.

Nutritional information: Calories: 139 , Carbohydrates: 3 g, Fiber: 2 g, Net Carbohydrates:1 g, Protein: 1 g, Fat: 14 g

----------------------------------

MEXICAN EGGPLANT p1

1 lb eggplant
1/2 cup boiling water
1 onion, chopped
1/2 teaspoon salt
2 cups fresh tomatoes, chopped (I used canned, drained, and skipped the boiling water)
1/2 cup onion, finely chopped
2 cloves fresh garlic, minced
1/3 cup green chilies, diced
1/2 teaspoon fresh basil, minced
2 eggs, beaten
1 cup Monterey Jack cheese, grated (use a lowfat cheese)

Peel and cut the eggplant into 1 inch cubes. Boil eggplant in salted water for 10 minutes. Drain. Combine remaining ingredients, except for the cheese.

Spray or brush a 1 1/2 quart casserole (which has a cover) with oil.

Cover and bake at 375F for 30 minutes. Remove cover and reduce heat to 350F.

Sprinkle top evenly with grated cheese and continue to bake until cheese melts and becomes bubbly.

Serves 4.

-----------------------------------

Shepherds Pie - p1

This is a take from Ellie Kreiger's recipe form FoodTV. It's great for leftovers for lunch too!

Ingredients
1 pound lean ground beef (90 percent lean or higher)
2 teaspoons olive oil
2 medium onions, chopped (about 3 cups)
1 pound white mushrooms, sliced
10 oz defrosted chopped spinach, squeezed/drained
10 oz defrosted broccoli florets
2 teaspoons chopped fresh thyme leaves or 1 teaspoon dried
low-sodium beef broth (1/4 cup or more)
1 teaspoon salt
Freshly ground black pepper
2 heads (or 4 bags frozen) cauliflower, cut into florets
2/3 cup 1 percent lowfat milk
2 tablespoons margarine

Directions
Preheat oven to 350 degrees.

In a large nonstick skillet cook the meat over medium heat, stirring occasionally, until brown, about 5 minutes. Transfer the meat to a plate. Drain any fat remaining in the skillet.

Heat the oil in the skillet over a medium heat. Add the onions until the vegetables begin to soften, about 8 minutes. Raise the heat to moderately-high. Add the mushrooms and thyme and cook, uncovered and stirring occasionally, until the mushrooms are soft and their liquid has evaporated, about 8 minutes longer. Return the meat to the pan. Stir in some broth, but not too much that's it is too soupy. You aren't using flour here but want a "sauce." Add 1/2 teaspoon of the salt and 1/8 teaspoon of pepper and bring to a simmer being sure to scrape up any brown bits from the bottom of the pan. Stir in the broccoli and spinach. Pour the mixture into a 12-cup shallow baking dish (about 11 by 9 inches).

Steam cauliflower for about 15 minutes longer. Mash them with a potato masher until smooth, adding the milk, butter, the remaining 1/2 teaspoon of salt and a pinch of pepper and stir into the potato mixture.

Spread the "potato" mixture on top of the meat and bake until heated through, about 25 minutes.

This should make about 6 servings

SIDES, SALADS RECIPES:


Chopped Greek Salad with Chicken for Two

http://www.eatingwell.com/recipes/choppe
d_greek_salad_with_chicken_for_two.html
From EatingWell: July/August 2009

Have a warm-weather supper on the table quickly with this Greek-inspired chicken salad. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.

2 servings, about 3 cups each | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients

* 2 1/2 tablespoons red-wine vinegar
* 1 tablespoon extra-virgin olive oil
* 1 1/2 teaspoons chopped fresh dill, or oregano or 1/2 teaspoon dried
* 1/2 teaspoon garlic powder
* 1/8 teaspoon salt
* 1/8 teaspoon freshly ground pepper
* 3 cups chopped romaine lettuce
* 1 1/4 cups chopped cooked chicken, (about 6 ounces; see Tip)
* 1 medium tomato, chopped
* 1/2 medium cucumber, peeled, seeded and chopped
* 1/4 cup finely chopped red onion
* 1/4 cup sliced ripe black olives
* 1/4 cup crumbled feta cheese

Preparation

1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomato, cucumber, onion, olives and feta; toss to coat.

Nutrition

Per serving : 343 Calories; 18 g Fat; 5 g Sat; 7 g Mono; 89 mg Cholesterol; 11 g Carbohydrates; 31 g Protein; 3 g Fiber; 618 mg Sodium; 656 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat
Tips & Notes

* Tip: If you don't have cooked chicken, poach 8 ounces chicken breast for this recipe. Place boneless, skinless chicken breast in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
----------------------------------------
--

Spinach Salad with Japanese Ginger Dressing

http://www.eatingwell.com/recipes/spinac
h_salad_with_japanese_ginger_dressing.
html
From EatingWell: September/October 2008

This spinach salad tossed with spunky ginger dressing was inspired by the iceberg salads served at Japanese steakhouses across the U.S. Add shrimp for lunch or a light supper.

4 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

* 3 tablespoons minced onion
* 3 tablespoons peanut or canola oil
* 2 tablespoons distilled white vinegar
* 1 1/2 tablespoons finely grated fresh ginger
* 1 tablespoon ketchup
* 1 tablespoon reduced-sodium soy sauce
* 1/4 teaspoon minced garlic
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 10 ounces fresh spinach, (see Note)
* 1 large carrot, grated
* 1 medium red bell pepper, very thinly sliced

Preparation

1. Combine onion, oil, vinegar, ginger, ketchup, soy sauce, garlic, salt and pepper in a blender. Process until combined.
2. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

Nutrition

Per serving : 135 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 9 g Carbohydrates; 3 g Protein; 3 g Fiber; 407 mg Sodium; 559 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 5 days.

* Note: Baby spinach is immature or young spinach�it's harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
* Weights & Measures
* 10 ounces trimmed mature spinach=about 10 cups raw
* 10 ounces baby spinach=about 8 cups raw
-----------------------------------

Broccoli Salad with Creamy Feta Dressing

http://www.eatingwell.com/recipes/brocco
li_salad_with_creamy_feta_dressing.html
From EatingWell: September/October 2007

Finely chopped raw broccoli is tender and mild--here it's tossed with a creamy dressing, meaty chickpeas and sweet bell pepper.

4 servings, 1 cup each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients

* 1/3 cup crumbled feta cheese
* 1/4 cup nonfat plain yogurt
* 1 tablespoon lemon juice
* 1 clove garlic, minced
* 1/4 teaspoon freshly ground pepper
* 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
* 1 7-ounce can chickpeas, rinsed
* 1/2 cup chopped red bell pepper

Preparation

1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

Nutrition

Per serving : 122 Calories; 3 g Fat; 2 g Sat; 1 g Mono; 11 mg Cholesterol; 18 g Carbohydrates; 7 g Protein; 4 g Fiber; 260 mg Sodium; 324 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1/2 fat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 1 day.
----------------------------------------
---

White Bean Salad with Zucchini, Green Beans, and Tomatoes
1 can cannellini beans (white beans), drained and rinsed
Olive oil
1 zucchini, chopped
1 cup fresh green beans, remove the ends
2-3 tomatoes, chopped
1/2 cup fresh basil leaves, chopped
Juice of one lemon
Parmesan cheese-just guess on the amount
Coarse salt and ground pepper

In a small sauce pan, heat up the olive oil and sauté the zucchini and green beans. Don’t overcook them. You want the vegetables to be crisp.
In a medium bowl, place cannellini beans, zucchini, green beans, tomatoes, basil, lemon juice, and Parmesan cheese; season with salt and pepper. Toss to combine.

--------------------------------

Tri-Colore Pepper & Lentil Salad

Serves 6 - 8 (as side-dish)

1 cup uncooked lentils (or about 3 cups cooked)
2 tbsp olive oil
1/2 large onion, finely chopped
1 tin (410g) red kidney beans
1/2 large green bellpepper, julienned
1/2 large red bellpepper, julienned
1/2 large yellow bellpepper, julienned
1/3 cup fresh parsley, finely chopped
1/4 cup fresh mint, finely chopped
1 tbsp lemon juice
salt & freshly ground black pepper to taste
1 round feta, crumbled

1. Bring 3 cups of water to a rolling boil. Add lentils and a dash of salt, cover and simmer for 15 minutes or until cooked. The lentils should be soft but not mushy.
2. Meanwhile, heat 1 tsp oil in a smallish frying pan. Add onions and saute over medium heat until glossy and starting to soften. Remove from heat.
3. Allow lentils to cool down slightly, then toss with onions, kidney beans peppers in a large salad bowl. Add the rest of the olive oil, as well as the herbs and season to taste with salt and pepper. Stir to distribute the flavours evenly, then top with feta and serve cold or at room temperature.

Nutritional info (per serving): Calories 231.7, Total fat 6.0 g, Saturated fat 1.8 g, Polyunsaturated fat 0.5 g, Monounsaturated fat 3.3 g, Cholesterol 7.2 mg, Sodium 366.6 mg, Potassium 437.4 mg, Total carbohydrate 32.6 g, Dietary fiber 11.5 g, Sugars 2.2 g, Protein 13.3 g


Good source of: Vitamin C 132.9 %, Folate 43.3 %, Iron 26.6 %, Manganese 24.4 %, Phosphorus 19.5 %
----------------------------------------
-

Parmesan Spinach Cakes
From EatingWell: September/October 2008

If you like spinach-cheese pie, try these simple but elegant-looking little spinach cakes.

4 servings, 2 spinach cakes each | Active Time: 15 minutes | Total Time: 40 minutes
Ingredients

* 12 ounces fresh spinach, (see Note)
* 1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
* 1/2 cup finely shredded Parmesan cheese, plus more for garnish
* 2 large eggs, beaten
* 1 clove garlic, minced
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat oven to 400�F.
2. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
3. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
4. Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.

Nutrition

Per serving : 141 Calories; 8 g Fat; 4 g Sat; 3 g Mono; 123 mg Cholesterol; 6 g Carbohydrates; 13 g Protein; 2 g Fiber; 456 mg Sodium; 560 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1 1/2 medium-fat meat
Tips & Notes

* Make Ahead Tip: Equipment: Muffin pan with 12 (1/2-cup) muffin cups

* Note: Baby spinach is immature or young spinach�it's harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
* Weights & Measures
* 10 ounces trimmed mature spinach=about 10 cups raw
* 10 ounces baby spinach=about 8 cups raw

----------------------------------------

Chickpea Salad
From EatingWell: March/April 2007, The EatingWell Diet (2007)

Feta cheese and chickpeas lend a Mediterranean flair to this satisfying side salad. The Creamy Dill Ranch is great with it, but would also be good with a tangy vinaigrette.

6 servings, 1 cup each | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients

* 1 7-ounce can chickpeas, rinsed
* 3 cups cucumber, peeled, seeded and diced
* 2 cups grape tomatoes, halved (or cherry tomatoes)
* 1/4 cup crumbled reduced-fat feta cheese
* 1/4 cup red onion, diced
* 1/2 cup Creamy Dill Ranch Dressing(use your own beachy choice)
* Freshly ground pepper, to taste

Preparation

1. Place chickpeas, cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl. Mix until coated.

Nutrition

Per serving : 90 Calories; 2 g Fat; 1 g Sat; 0 g Mono; 3 mg Cholesterol; 14 g Carbohydrates; 5 g Protein; 3 g Fiber; 238 mg Sodium; 285 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat
-----------------------------------

Thai Beef Salad
From EatingWell: April/May 2005

The steak for a Thai salad is often marinated before it's broiled and that's a shame, because most of those flavorings burn off and turn to naught. For the best taste, first sear the steak, then let it sit overnight in the marinade before tossing it with the greens.

4 servings, 2 cups each | Active Time: 45 minutes | Total Time: 45 minutes (plus overnight marinating)
Ingredients

* 1 pound sirloin steak, trimmed of visible fat
* 1 tablespoon reduced-sodium soy sauce
* 1/2 teaspoon freshly ground pepper
* 2 scallions, cut into 1-inch pieces
* Zest of 1 lime
* 3 tablespoons lime juice
* 1 1/2 tablespoons fish sauce
* 1/2 teaspoon sugar (splenda)
* 1/4 teaspoon crushed red pepper
* 4 cups torn fris�e, or curly endive
* 2 cups torn red leaf lettuce
* 2 tablespoons chopped fresh mint
* 2 tablespoons untoasted sesame oil, or canola oil

Preparation

1. Position rack in upper third of oven; preheat broiler. Rub steak all over with soy sauce and black pepper. Place on a baking sheet; broil, turning once, 14 to 16 minutes for medium-rare to medium, respectively. Let rest on a cutting board for 5 minutes.
2. Meanwhile, mix scallions, lime zest and juice, fish sauce, sugar and crushed red pepper in a shallow dish. Slice the steak into thin strips against the grain and cut each strip into bite-size pieces. Add the steak to the marinade, along with any accumulated juices; toss well, cover, and refrigerate overnight.
3. Place fris�e (or endive), lettuce and mint in a salad bowl. Add the steak and marinade, drizzle with oil, gently toss, and serve.


Nutrition

Per serving : 230 Calories; 12 g Fat; 3 g Sat; 5 g Mono; 42 mg Cholesterol; 6 g Carbohydrates; 24 g Protein; 2 g Fiber; 455 mg Sodium; 525 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 lean meat, 1/2 fat
----------------------------------

Cauliflower Potato Salad

Low Carbohydrate Recipe
Ingredients:
1 head cauliflower, cut into florets
1/2 cup slices scallions, including the green
3 celery ribs, chopped fine, including some inner leaves
1/2 green bell pepper, chopped fine
1/4 cup chopped parsley
Salt and Pepper to taste
3 hard-cooked eggs, chopped
1/2 to 1 teaspoon celery seed
Paprika to garnish

Yield: 6 Servings

Dressing:
2 teaspoons dry mustard
2 tablespoons cider vinegar
1 cup mayonnaise

Directions:
Steam the cauliflower florets until crispy tender but not soft. Set aside to cool. Put the scallions, celery, bell pepper, and parsley in a large salad bowl. Add salt and pepper.

Make the dressing, mixing the mustard, vinegar and mayonnaise in a small bowl until smooth. When cauliflower is cool, chop and add it to the vegetables and celery seeds and mix well. Sprinkle paprika on top and cover with plastic wrap. Let sit in the refrigerator for at least 2 hours for flavors to develop.

Protein: 3g, Carbohydrates: 4.8g, Fat: 32.1g
www.fitnessandfreebies.com/lc/recipe54a.
ht
ml

---------------------------

Marinated Seafood Salad

Serves 6-8
recipe from Ultimate Italian magazine

12 oz. fresh or frozen peeled and deveined medium shrimp
8 oz. fresh or frozen scallops
8 oz. fresh or frozen cleaned squid
2 tablespoons extra virgin olive oil
1/2 cup pitted Kalamata olives
1/2 cup green pitted olives
1/3 cup extra virgin olive oil
3 tablespoons freshly squeezed lemon juice
2 tablespoons finely chopped shallots
2 tablespoons snipped fresh oregano
1 tablespoon snipped fresh chives
2 cloves garlic, minced
1/4 teaspoon salt
1/8 to 1/4 teaspoon crushed red pepper
1 large bunch watercress or rocket

Thaw shrimp, scallops and squid, if frozen. Rinse shrimp and scallops and pat dry with paper towels. Rinse squid and drain in a colander. Cut squid into thin rings and set aside.

In a large skillet, heat the 2 tablespoons oil over medium heat. Add shrimp; cook and stir for 2-3 minutes or until opaque. Using a slotted spoon, transfer shrimp to a large bowl. Add scallops to hot skillet and stir for 1-2 minutes until opaque. Use a slotted spoon to transfer scallops to the bowl. Add squid to hot skillet; cook and stir for 1-2 minutes or until squid is opaque. Remove squid with slotted spoon and place in the bowl with the shrimp and scallops. Stir in Kalamata and green olives.

For the dressing: In a screw top jar, combine 1/3 cup olive oil, lemon juice, shallot, oregano, garlic, chives, salt and crushed red pepper. Cover and shake well. Pour dressing over seafood mixture and gently toss to coat. Cover and chill 2-4 hours. To serve, let seafood mixture stand at room temperature for 15 minutes. Divide watercress or rocket among plates. Use a slotted spoon to spoon seafood mixture on top of watercress. Sprinkle with cracked black pepper.

---------------------------

Grilled Asparagus and Cherry Tomato Salad

Serves: 4

Ingredients:
1 bunch of asparagus, trimmed
2 cups cheery tomatoes, cut in half
2 cloves of garlic, sliced
3 tablespoons olive oil
1 tablespoon balsamic vinegar
1 tablespoon parsley, chopped
pinch of sugar (splenda)
Salt and Pepper to taste

Directions:
1. In a bowl, toss the asparagus with 1/2 the olive oil. In a grill pan, grill the asparagus over a medium heat until it is cooked but still tender.

2. In the same bowl you used to toss the asparagus, combine the tomatoes and garlic. Toss to coat with the olive oil. Add the tomatoes and garlic to the grill pan. Grill for 1 minute, making sure not to burn the garlic. Remove from the heat.

3. Cut the asparagus into thirds and combine with them the tomatoes and garlic.

4. Whisk together the rest of the olive oil, balsamic vinegar, sugar, salt and pepper. Add the dressing to asparagus and tomatoes. Toss to combine.

5. Garnish the vegetables with the parsley and serve. This can be served both warm and at room temperature.

-----------------------------------

Curried Chickpea Salad

Use a good, mild curry powder, one that you know you like.

1/2 medium onion, minced
1/2 bell pepper, minced
1/2 hot chile pepper, seeded and minced (optional)
1 teaspoon good curry powder
1/4 teaspoon cumin
1 1/2 cups cooked chickpeas
1/4 cup okara or silken tofu, mashed well
1 tablespoon lemon juice
1 tablespoon Nayonaise or other vegan mayo (optional)
1 teaspoon salt (or to taste)
generous grating black pepper
Optional: chopped celery and/or tomato (Use if you want a lighter salad, more suited to a side-dish than a dip.)

In a small saucepan, saut� onion over medium-high heat until it softens, about 2-3 minutes. Add bell pepper and hot pepper, if using, and cook another minute. Add curry powder and cumin and cook for 30 seconds. Remove from heat.

Mash chickpeas in a medium-sized bowl. Add the onion mixture and all remaining ingredients. Stir well and check for seasoning. If necessary add a little more curry powder, salt, or lemon juice. Refrigerate until chilled.

Makes 4 servings. Per serving: 137 Calories (kcal); 3g Total Fat; (18% calories from fat); 7g Protein; 23g Carbohydrate; 0mg Cholesterol; 568mg Sodium; 4g Fiber. Weight Watchers Core (w/o mayo) / 2 Points.

-----------------------------------

Creamy Chickpea Salad with Fresh Herbs


1 1/2 cups cooked chickpeas
1/2 cup okara or tofu, mashed well
2 tablespoons Nayonaise (or other vegan mayo)
1/2 tablespoon Creole mustard
1/4 teaspoon Old Bay Seafood seasoning* (or to taste)
2 teaspoons lemon juice
1 teaspoon soy sauce
1 rib celery, minced
1/2 teaspoon salt, or to taste
1 teaspoon fresh thyme leaves (or 1/4 tsp dried)
1 tablespoon minced fresh parsley
1/4 teaspoon paprika
generous grating of black pepper

Mash the chickpeas well with a potato masher. Add all remaining ingredients and taste, adding more seasonings if necessary. Refrigerate until chilled. Serve as a sandwich filling, as a dip with crackers, or atop a bed of greens.

*The main ingredient of Old Bay is celery salt, so you can replace it with celery salt and a pinch or two of red pepper.

Makes 4 servings. Per serving (with okara): 138 Calories (kcal); 4g Total Fat; (25% calories from fat); 6g Protein; 20g Carbohydrate; 0mg Cholesterol; 453mg Sodium; 4g Fiber. Weight Watchers 2 Points (Core + 1/2 pt. for mayo)

With reduced fat tofu: 154 Calories (kcal); 5g Total Fat; (26% calories from fat); 9g Protein; 20g Carbohydrate; 0mg Cholesterol; 454mg Sodium; 3g Fiber. Weight Watchers 3 Points (Core + 1/2 pt. for mayo.)

------------------------------

Tuna and Cannellini Bean Salad

Ingredients:
1 6 ounce can water packed tuna (drained and flaked)
1 19 ounce can cannellini beans (drained and rinsed)
1 small red onion (chopped)
1 clove garlic (chopped)
1 handful chopped parsley
1 handful kalamata olives (pitted and chopped, optional)
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 teaspoon Dijon mustard
salt and pepper to taste
1 handful salad greens

Directions:
1. Mix the tuna, beans, onion, garlic and parsley in a bowl.
2. Mix the olive oil, lemon juice, mustard, salt and pepper in a bowl.
3. Mix the dressing and the tuna and beans.

-----------------------------------

Jicama, Tomato, and Black-Bean Salad (Phase 1)

Makes 2 (1-cup) servings

Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that's perfect with anything from the grill. Prepare a double batch and take it along to your next potluck � just be ready to share the recipe!

Prep time:15 minutes

Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.



Nutritional Information
190 calories
11 g total fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium

--------------------------------

Spinach and Bean Salad With Shrimp (Phase 1)

Makes 4 servings

Description

This satisfying main-course salad is as delicious as it is nutritious. And while it's elegant enough for company, it comes together quickly for a weekday meal. Feel free to make it ahead of time and serve it at room temperature. Just wait to dress the greens until you're ready to serve.

TIP: If jumbo shrimp are unavailable, you can substitute extra large shrimp, but remember to reduce the cooking time.

Ingredients
1 1/2 pounds jumbo shrimp, peeled and deveined
2 teaspoons minced lemon peel (from 1 lemon)
3 tablespoons fresh lemon juice (from 1 lemon), divided
Salt and freshly ground black pepper
1 small red pepper, thinly sliced
1 medium bunch (1 pound) asparagus, trimmed and thickly sliced diagonally
1/2 medium shallot, minced
3/4 cup canned cannellini or white kidney beans, drained and rinsed
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh tarragon leaves
1 bag (6 ounces) baby spinach leaves

Instructions
In a medium bowl, combine shrimp, lemon peel, 2 tablespoons lemon juice, salt, and black pepper. Marinate in the refrigerator for 1 hour.

Coat a medium nonstick skillet with cooking spray; set over medium heat. Saut� pepper slices 2 minutes. Add asparagus; cook 2 minutes, stirring. Add shallot; cook 1 minute, stirring. Transfer vegetables to a bowl, add beans, and let cool.

Preheat the grill or a grill pan to medium-high. (Coat pan with cooking spray.) Cook shrimp about 2 minutes per side, until spotty brown with pink edges.

In a small bowl, whisk oil, remaining 1 tablespoon lemon juice, tarragon, salt, and pepper.

In a large bowl, combine spinach, vegetable-bean mixture, and dressing.

Serve the shrimp over the salad.

Nutritional Information
265 calories
6 g total fat (1 g sat)
20 g carbohydrate
32 g protein
7 g fiber
437 mg sodium

--------------------------------

"Potato" Salad


Ingredients:
1 large head cauliflower, roughly chopped
6 hard-boiled egg whites, chilled and chopped
1/2 envelope ranch dressing/dip mix
1 1/2 cups fat-free mayonnaise
1/2 cup fat-free sour cream
3 tbsp. Hellmann's/Best Foods Dijonnaise
2 tbsp. fat-free non-dairy liquid creamer (like the one by Coffee-mate) (Sub any FF milk)
1 cup diced red onion
2 celery stalks, diced
1/4 cup chopped chives
3 tbsp. seasoned rice vinegar
2 tbsp. chopped dill
2 tbsp. chopped parsley
1/4 tsp. salt
Optional garnish: paprika

Directions:
Place cauliflower in a large microwave-safe bowl, and pour 1/3 cup water over it. Cover and microwave for 6 - 8 minutes (until cauliflower is soft). Meanwhile, in a medium bowl, mix together the ranch mix, mayo, sour cream, Dijonnaise and salt. Set aside. Once cool enough to handle, drain any excess water from the cooked cauliflower. Lightly mash just 2 cups of the cauliflower, and then place in a blender. Add creamer and puree or pulse until blended. (Don't worry if it isn't completely smooth.) Pour mayo mixture into the blender and mix until blended and creamy. Chop the rest of the cauliflower into small half-inch pieces. Place these cauliflower pieces in a large bowl, and add the onion, celery and vinegar. Toss and let sit for 5 minutes. Pour the blender mixture over the vegetables and mix well. Add the chopped egg whites, chives, dill and parsley, and fold them in. Chill for several hours. If you like, sprinkle with paprika just before serving. P.S. This stuff tastes EVEN BETTER the day after it's prepared! MAKES 10 SERVINGS
Serving Size: 2/3 cup (1/10th of recipe)
Calories: 89
Fat: 1.25g
Sodium: 710mg
Carbs: 16.5g
Fiber: 2.5g
Sugars: 7g
Protein: 4.5g

POINTS� value 1*
-------------------------------

Chickpea Salad with Parsley, Lemon, and Sun-Dried Tomatoes
from Bon Appetit

1/4 cup olive oil
1 Tbsp cumin seeds
2 15oz. cans garbanzo beans rinsed and drained
1 cucumber, seeded and chopped
1/2 cup chopped fresh parsley
1/3 cup drained oil-packed sun-dried tomatoes, thinly sliced
1/4 cup fresh lemon juice
1 garlic clove, crushed in a garlic press
1/4 tsp dried crushed red pepper

Combine oil and cumin seeds in heavy small saucepan. Cook over medium heat 5 minutes to blend flavors, stirring occasionally. Cool completely.

Combine remaining ingredients in large bowl. Add cumin oil and toss to blend. Season salad to taste with salt and pepper.

(Can be made 1 day ahead. Cover and refrigerate. Bring to room temperature before serving.)
----------------------------

Green Bean, Walnut and Feta Salad
(from Southern Living)

1 cup coarsely chopped walnuts
3/4 cup olive oil
1/4 cup white wine vinegar
1 tablespoon chopped fresh dill
1 tablespoon minced garlic
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds fresh green beans
1 small purple onion (or 1/2 - 1 cup of the smaller inner rings of a red onion), thinly sliced
1 (4-oz) package feta cheese

Toast walnuts by spreading in a shallow baking pan and placing in a 350 degree oven for 5 to 10 minutes. Set aside.

Whisk together olive oil, vinegar, dill, garlic, salt and pepper. Cover and refrigerate until ready to use.

Trim and cut green beans into two inch pieces. Arrange the beans in a steamer basket over boiling water. Cover and steam until crisp tender (approximately 15 minutes.) Drain and rinse thoroughly under cold water. Pat dry.

Toss together beans, walnuts and onions in a serving dish. Crumble the feta cheese over the top. Cover and refrigerate.

One hour before serving, pour prepared dressing over bean mixture. Toss thoroughly just before serving.


Yield: 6 servings.
-------------------------------

Green Bean and Red Roasted Pepper Salad

2 lbs. fresh green beans, washed, ends trimmed and snapped in half
2 cans black olives, sliced in half lengthwise
1 - 15 oz. jar red roasted peppers, sliced in thin strips

Basil Red Wine Vinaigrette:

1 1/2 cups fresh basil, stems removed
1/2 cup fresh parsley, stems removed
1/4 cup red wine vinegar
1 clove garlic, minced
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup extra-virgin olive oil
1/4 cup canola oil

Place all vinaigrette ingredients in a blender or food processor and blend until smooth; set aside.
Steam green beans for about 5-7 minutes or until crisp tender. Plunge in ice water to stop cooking; drain and place in large bowl. Add the olives, peppers and vinaigrette; stir to combine. Refrigerate for at least one hour to let all the flavors blend. Serve at room temperature.
Best if made a day ahead.


Edited by: KIERAE at: 5/11/2011 (11:26)

i don't get it.. you posted all these recipes including all the vitamins then you tell others not to post??? wouldn't it have been easier to just have anyone that wanted them to just message you and you would sent?? sorry just my opinion.... no harm. i was just curious.

FISH/SEAFOOD RECIPES:

Woohoo! Bayou Fish Pack

PER SERVING (1/2 of recipe, 1 fillet with seasoned beans): 270 calories, 2g fat, 592mg sodium, 32.5g carbs, 9.5g fiber, 8g sugars, 31g protein -- POINTS® value 5*

This slightly spicy fish dish will rock your face off!!!



Ingredients:
1 cup canned red kidney beans, drained and rinsed
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1/4 cup tomato paste
1/2 tsp. Cajun seasoning, divided
1/2 tsp. chopped garlic
1/8 tsp. ground thyme
1/8 tsp. salt
1/8 tsp. black pepper
Two 4-oz. raw flounder fillets
Optional: hot sauce

Directions:
Preheat oven to 350 degrees. Place beans, bell pepper, onion, and celery in a bowl. Mix well and set aside.

In a small bowl, combine tomato paste with 1/4 tsp. Cajun seasoning. Add garlic, thyme, salt, and black pepper, and mix thoroughly. Transfer seasoned tomato paste to the bean-veggie mixture, and stir to coat. Set aside.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop seasoned bean-veggie mixture into the center of the foil, and spread it out a bit. Evenly sprinkle remaining 1/4 tsp. Cajun seasoning on both sides of each fillet, and lay the fillets side by side on top of the bean-veggie mixture.

Place another large piece of foil over the whole thing. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Bake in the oven for 20 minutes, or until the fillets are cooked through and the veggies are tender. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.)

Serve each fillet with half of the bean-veggie mixture. If you like, add a little hot sauce. Enjoy!

MAKES 2 SERVINGS
--------------------------------------

Maple sesame salmon fillets

salmon fillets (enough for 4 people)

3 cloves garlic, finely chopped

1/3 cup maple syrup (use sugar free)

1/4 cup soy sauce

2 teaspoons rice vinegar

1 teaspoon sesame oil

1/2 teaspoon hot sauce of your choice (I used Frank’s)

toasted sesame seeds, for garnish

Mix all the ingredients except the salmon and the sesame seeds. Use either a bowl or a zip-lock bag. Place salmon in the marinade and let it rest in the refrigerator for at least 15 minutes.

Line a baking sheet with aluminum foil. Preheat broiler and place the oven rack in the middle of your oven. Place the salmon fillets on the baking sheet and broil for about 12 minutes. You can baste the salmon once or twice during the broiling.

When done (flesh is pink), remove and plate. Garnish with sesame seeds, and serve with your favorite sides. Makes 4 servings.
------------------------------

Paprika Shrimp & Green Bean Saute

http://www.eatingwell.com/recipes/paprik
a_shrimp_green_bean_saute.html
From EatingWell: January/February 2009, April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Green beans add snap and color to the garlicky shrimp and butter beans in this Spanish-inspired sauté. Slightly pricier prepeeled shrimp are worth it, given the amount of time they save on a harried weeknight.

6 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 4 cups green beans, trimmed (about 12 ounces)
* 3 tablespoons extra-virgin olive oil
* 1/4 cup minced garlic
* 2 teaspoons paprika
* 1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
* 2 16-ounce cans large butter beans, or cannellini beans, rinsed
* 1/4 cup sherry vinegar, or red-wine vinegar
* 1/2 teaspoon salt
* 1/2 cup chopped fresh parsley, divided
* Freshly ground pepper, to taste

Preparation

1. Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.
2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
3. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

Nutrition

Per serving : 245 Calories; 8 g Fat; 1 g Sat; 6 g Mono; 115 mg Cholesterol; 26 g Carbohydrates; 23 g Protein; 8 g Fiber; 596 mg Sodium; 855 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 very lean meat, 1 fat
Tips & Notes

* Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you're getting the size you want.
* To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock: Simmer, in enough water to cover, for 10 minutes, then strain. The “vein” running along a shrimp's back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract.
* To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.

----------------------------------------
-

Bhuna Hua Jhinga (Poached Shrimp in a Slow Cooked Onion Sauce)
Adapted from 660 Curries, Raghavan Iyer

2 T vegetable oil
1/3 cup minced ginger
8 cloves garlic, minced
1 lb red onions, thinly sliced and fried down in (additional) 2 T vegetable oil on medium heat (30 minutes or more)
2 T tomato paste
2 t amchur powder (mango)
2 t ground coriander
1 t ground cumin
1/2 - 1 t black salt
1/2 t turmeric
1/2 t cayenne or paprika, to heat tolerance
2 T brown sugar (omit for p1 and use splenda brown sugar for p2))
1 lb shrimp, peeled and deveined but tails left on
2 T chopped cilantro

First prepare the onions by slowly caramelizing them in a large, deep skillet over medium heat. Scrape out of pan and set aside when done. Re-use the same pan.

Heat the oil over medium heat. Add the ginger and garlic and fry until golden brown and fragrant, 1-3 minutes. Add it to the onions and transfer the entire mass to a blender. Add 3/4 cup water and the tomato paste. Puree to make a thick paste. Transfer the paste back into the skillet. Pour 1/4 cup water into the blender and swish it around--add this water to the pan.

Add the amchur powder, coriander, cumin, black salt, turmeric and cayenne/paprika. Bring the pan to a simmer over medium heat and cover it. Simmer, covered, for 7 minutes, stirring occasionally. After 7 minutes, add another 1/2 cup water into the pan and re-cover it. Simmer, covered, another 8-10 minutes, stirring occasionally.

Pour another 1/2 cup of water into the sauce and stir it in. Simmer, covered, again for 8-10 minutes. The sauce will thicken, and the oil in the sauce may separate, which is fine, desired even (mine never seemed to separate much by my standards, but it tasted fine). Add the brown sugar, if using, to taste.

Add the shrimp and stir. Cover the pan and poach the shrimp in the sauce, until curled and salmon-orange, 8-10 minutes. Stir occasionally. Sprinkle with cilantro.
-------------------------------

Crispy Salmon with Dill and Leeks
(serves 2)
Adapted from Bitchin' Kitchen Cookbook

2 tablespoons butter
1 clove garlic, crushed
1 leek thinly sliced
1 cup veggie or chicken stock
2 tablespoons fresh parsley, minced
salt and pepper
2 tablespoons fresh chopped dill
1 tablespoon olive oil
2 salmon fillets, skin on
2 cups baby spinach, packed
2 lemons

Heat a saucepan to medium low and add a tablespoon of butter. Add garlic and saute until golden, 2-3 minutes. Add leeks and continue sauteing until soft but not browned, about 5 minutes. Turn the heat up the medium and add stock, parsley and a healthy amount of salt and pepper. Bring to a simmer and simmer for 5 minutes. Remove garlic, stir in dill, and taste for seasoning. Correct if necessary and keep warm.

Heat a saute pan to medium and add a tablespoon of olive oil, when hot add the other tablespoon of butter. Pat salmon dry with paper towels and put salmon in pan skin side down. Cook for 5-8 minutes or until cooked halfway through, flip and continue until salmon is medium rare about 30 seconds to 3 more minutes.

Put a cup of spinach on each plate and top with a salmon fillet and half the sauce. Squeeze lemon juice over top and serve with an extra lemon wedge.

**You can also puree the ingredients and make it a sauce to put over the fish.

----------------------------------------

Marinated Seafood Salad

Serves 6-8
recipe from Ultimate Italian magazine

12 oz. fresh or frozen peeled and deveined medium shrimp
8 oz. fresh or frozen scallops
8 oz. fresh or frozen cleaned squid
2 tablespoons extra virgin olive oil
1/2 cup pitted Kalamata olives
1/2 cup green pitted olives
1/3 cup extra virgin olive oil
3 tablespoons freshly squeezed lemon juice
2 tablespoons finely chopped shallots
2 tablespoons snipped fresh oregano
1 tablespoon snipped fresh chives
2 cloves garlic, minced
1/4 teaspoon salt
1/8 to 1/4 teaspoon crushed red pepper
1 large bunch watercress or rocket


Thaw shrimp, scallops and squid, if frozen. Rinse shrimp and scallops and pat dry with paper towels. Rinse squid and drain in a colander. Cut squid into thin rings and set aside.

In a large skillet, heat the 2 tablespoons oil over medium heat. Add shrimp; cook and stir for 2-3 minutes or until opaque. Using a slotted spoon, transfer shrimp to a large bowl. Add scallops to hot skillet and stir for 1-2 minutes until opaque. Use a slotted spoon to transfer scallops to the bowl. Add squid to hot skillet; cook and stir for 1-2 minutes or until squid is opaque. Remove squid with slotted spoon and place in the bowl with the shrimp and scallops. Stir in Kalamata and green olives.

For the dressing: In a screw top jar, combine 1/3 cup olive oil, lemon juice, shallot, oregano, garlic, chives, salt and crushed red pepper. Cover and shake well. Pour dressing over seafood mixture and gently toss to coat. Cover and chill 2-4 hours. To serve, let seafood mixture stand at room temperature for 15 minutes. Divide watercress or rocket among plates. Use a slotted spoon to spoon seafood mixture on top of watercress. Sprinkle with cracked black pepper.
----------------------------------------

Christine's Seared Black Cod with Fennel and a Cucumber Tomato Basil Salsa
Makes 2 generous servings
Ingredients:
8-ounce filet of black cod, skinned
1 small fennel bulb, cleaned and cut into small dice
2 teaspoons butter
2 very red tomatoes (ours were Early Girls), diced
1 long green cucumber, peeled and diced
5-6 leaves large-leaf, deep green basil, cut chiffonade
2 tablespoons balsamic viniagrette
a pinch or two of herbed gray salt
Preparation:
Dice the tomatoes and cucumbers and prepare the basil chiffonade. Toss them all together in a bowl with the vinaigrette. Set aside at room temperature.
In a skillet over medium high heat, saute the fennel in the butter until golden brown and tender.
Move the fennel to the edges of the pan and add the black cod filet. Cook until just golden on both sides, 2-3 minutes per side.
Remove the fish to a warm plate and sprinkle with the herbed salt.
Spoon the salsa over the fish, cut into two servings and enjoy while it's hot.


-------------------------------------

Daily Dish
Shrimp Salad With Herb-Dill Dressing (Phase 1)

Serves 2

Ingredients
Shrimp
1/2 cup dry white wine
1/2 teaspoon mustard seeds
1⁄8 teaspoon red-pepper flakes
1 bay leaf
1/2 lemon, sliced
3/4 pound large shrimp, peeled and deveined

Herb-Dill Dressing
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons red-wine vinegar
1 tablespoon water
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh dill
1/2 teaspoon finely chopped garlic
1/2 teaspoon Dijon mustard
1/4 medium onion, sliced
1/2 large head romaine lettuce
2 ripe tomatoes, cut into wedges
3 fresh mushrooms, sliced
Fresh dill sprigs (optional)

Instructions
To make the shrimp: Combine the wine, mustard seeds, pepper flakes, bay leaf, and lemon in a large saucepan. Add water to fill the pan two-thirds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaf.

To make the herb-dill dressing: In a screw-top jar, mix the olive oil, red-wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well.

Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well-chilled.

Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill sprigs, if using.

Nutritional Information
382 calories
14 g total fat (2 g sat)
260 mg cholesterol
16 g carbohydrate
38 g protein
4 g fiber
310 mg sodium

--------------------------------------

Jerked Shrimp
Serves 4 as a main course.

1 1/2 lb jumbo shrimp — shelled
1 lg lime — juiced (2 - 3 tbsp)
2 tbsp unsalted butter (sub in olive oil)
2 tsp Herbes de Provence
Seasoning:
3 tbsp hot paprika
3 tbsp garlic powder
3 tsp ground allspice
1 1/2 tsp ground nutmeg
3/4 tsp cayenne pepper (more or less, depending on preferred spice level)
1 tbsp kosher salt
3/4 tsp freshly ground pepper

Thoroughly mix all seasoning ingredients. You'll have more than you need, but it keeps well.

Place shrimp in a large zippered plastic bag. Add lime juice and 1 1/2 tablespoons of seasoning. Toss to mix and refrigerate for at least 1 hour and not more than 2.

Heat a skillet over medium high heat. Add butter and swirl to melt. Dump shrimp and juice into skillet and add Herbes de Provence. Cook about 1 1/2 minutes per side. Serve immediately.
---------------------------------

Tilapia Florentine


3 Tilapia filets (or any boneless, mild white fish filet)
15 oz. can diced tomatoes with juice
4 C. fresh baby spinach leaves
2 C. fresh sliced mushrooms
1-2 T. minced garlic
s/p to taste
1/2 C. grated parmesan cheese


Place two Tilapia filets in a glass baking dish sprayed with non-stick. Salt, pepper & add garlic to taste.

Meanwhile, put the mushrooms & spinach in a microwave safe dish covered and 'steam' 2-3 minutes until spinach is wilted but still green.

Drain the vegetables and gently place on top of the fish filets.

Next, cut the third filet in half lengthwise and place both halves atop the vegetables.

Cover with tomatoes, then top with parmesan.

Bake at 375 for 20-25 minutes or until fish flakes with a fork.

Serves two generously.
--------------------------------------

Shrimp and Avocado Salad with Edamame, Cilantro, Chipotle, and Lime - P1 if eaten as is or over lettuce.
(Makes about 4 servings)

1 lb. cooked shrimp (I used 31-40 count size frozen cooked shrimp and thawed them overnight in the refrigerator)
2 avocados, diced in pieces about 1/2 inch square
1 cup shelled edamame (optional but good in this. Chopped celery would be a good substitute.)
1/4 cup sliced green onions
1/2 cup finely chopped cilantro
2 T + 1 T fresh squeezed lime juice
1/4 cup olive oil
1/4 tsp. ground Chipotle chile powder (I use Penzeys ground Chipotle. Could also use hot sauce such as Sriracha or Tabasco.)
1/2 tsp. Spike Seasoning (optional but recommended.)
salt to taste (I used Vege-Sal)

If using frozen shrimp, thaw overnight in the refrigerator or in the bag in barely warm water, then drain well in a colander. While shrimp drain, dice avocado and toss with 1 T lime juice in plastic bowl. Shell edamame and add to avocado.

If shrimp still look wet, dry them with paper towels, then cut in pieces close to the same size as avocado pieces. Add shrimp and sliced green onions to avocado-edamame mixture.

Mix 2 T lime juice, ground Chipotle chile powder or hot sauce and Spike Seasoning if using, then slowly add olive oil, whisking together. Gently stir dressing into salad. (You may not need all the dressing, depending on how wet you like your salads.) Add chopped cilantro and season to taste with salt, and stir to barely combine. Serve immediately.


Low- glycemic Suggestions:
This salad is a perfect main dish salad for low-glycemic eating plan. You could serve it over lettuce if desired. This would taste great served inside whole wheat pita bread when on phase 2
---------------------------------------

Seared Jumbo Scallops with Cauliflower Puree & Grilled Asparagus
(serves 2)
1 lb jumbo sea scallops (about 10)
1 small head cauliflower
2 cloves garlic
1 bunch asparagus
2-4 tbs snipped fresh chives
1/2 c Greek yogurt
1/2 tbs butter
Olive oil spray (or you can brush/drizzle)
Salt and pepper to taste
Seasoning salt

Directions:
Bring a large stockpot of water to boil. Add chopped cauliflower and whole cloves garlic. Simmer until cauliflower is fork-tender. Drain and remove from heat, mash with a fork until cauliflower and garlic are completely pureed. Add chives and Greek yogurt, stir to incorporate.

Meanwhile, heat a grill pan over medium heat. Spray or drizzle asparagus with olive oil, salt and pepper. Grill until just done and still crisp.

Meanwhile, in a saute pan, heat butter until foam subsides. Season scallops on both sides with seasoning salt. Place scallops in pan and do not move until they can be moved freely (not sticking at all). Turn over and remove from heat. The heat of the pan will continue to cook until perfect.

To serve, mound approx 1 c cauliflower puree in the center of the plate. Top with asparagus spears, then scallops. Garnish with chives and serve immediately.
----------------------------------------
Smoked Salmon and Wasabi Rolls
Serves 10 as a nibble

200 g thinly sliced cold-smoked salmon
50 g dill, finely chopped
150 g cream cheese (Philadelphia)
0.5 to 1 tsp wasabi paste
a pinch of salt
2 Tbsp toasted sesame seeds

Combine dill and cream cheese in a bowl, season with wasabi paste and salt, if necessary.
Cover a cutting board with a cling film, then place salmon sliced next to each other, overlapping slightly. Spread the cream cheese mixture over the salmon slices. With the help of the cling film, roll into a tight cylinder, starting from the longer edge. ´
Place the roll into a freezer for at least half an hour (I kept it in the freezer for 2 hours).
Toast sesame seeds on a dry non-stick pan until golden, then sprinkle onto a cutting board.
Remove the salmon roll from the freezer and unwrap. Roll back and forth in sesame seeds to cover.
Using a very sharp knife, cut into 1 cm slices.

--------------------------------------

TUNA AND GOAT CHEESE TARTARE

Adapted from Good Food No Fuss, by Anne Willan
Serves 2-3 as an appetizer

Tuna tartare in romaine

Tartare ingredients:
· 1/2 pound raw tuna steaks, very cold
· 1 ounce goat cheese, diced or crumbled
· 1 large shallot, minced

Dressing ingredients:
· 1 1/2 Tablespoons rice wine vinegar
· 1 Tablespoon extra virgin olive oil
· 1 teaspoon soy sauce
· 1/2 teaspoon Thai fish sauce
· 1 Tablespoon capers, rinsed, drained, and minced
· 1 Tablespoon snipped chives, plus extra for garnish
· 1/2-inch piece of ginger root, minced
· Pinch cayenne pepper
· Fine sea salt to taste
· Lettuce, endive leaves, optional

1) Remove skin and bones from tuna, if any. Slice tuna into 1/4-inch strips and dice. Place in chilled bowl with shallots and goat cheese. (If the goat cheese is very soft, place in freezer for 20 minutes to make it easier to chop.)

2) Whisk together the dressing ingredients until well-mixed. Pour over the tartar and mix gently with a fork. Taste and adjust for salt.

3) Serve immediately on chilled plates with extra chives for garnish.
-----------------------------

Ahi Tuna Salad With Romaine Wraps

Serves 1-2 people, in lettuce wraps or on sandwiches.

Note: As this recipe contains horseradish, you might want to start off with less than I use, then add more if you wish. But, do use it.

1 Ahi fillet, about 6-8 ounces
1 tablespoon olive oil
1-2 Tablespoons mayo
1 heaping teaspoon of grated horseradish (or to your taste)
1 heaping Tablespoon of fresh chopped dill
1/4 cup grated sharp cheddar cheese
2 scallions, white and light green part sliced very thin
salt and pepper to taste
romaine heart lettuce leaves, washed and dried
1/4 toasted pine nuts for garnish (toast them in a dry skillet over high heat for a minute or so)

Heat a heavy skillet and wipe with the oil. When the skillet is red hot, place the fillet, which has been salted and coated with pepper, in it and cook for about 2-3 minutes on both sides, until the fillet is still rare in the middle. Do not overcook! Remove the fillet to a plate and let it cool down (it will continue to cook as it cools). Then using a fork or your fingers, flake the tune into chunks. Don't get carried away and make it look like that awful mushy canned tuna. Add the rest of the ingredients and taste for seasoning. If you want to add more mayo, dill, or horseradish, do so. Put the salad in a small bowl, sprinkle with the pine nuts, and serve with the romaine leaves.
---------------------------------------

Ahi Poke Salad
Prep Time: 20 Minutes
Ready In: 1 Hour 20 Minutes
Yields: 4 servings

INGREDIENTS:
1 1/4 pounds ahi tuna, cut into 1/2 inch cubes
1/4 cup minced onion
1/4 cup minced green onion
1 teaspoon minced fresh ginger
2 tablespoons lightly crumbled wakame seaweed
1 tablespoon ground roasted macadamia nuts
2 teaspoons sesame oil
1 1/2 teaspoons crushed red pepper flakes
8 leaves iceberg lettuce
2 tablespoons cilantro leaves,for garnish

DIRECTIONS:
1. Mix together the ahi tuna, minced onion, green onion, ginger, seaweed, macadamia nuts, sesame oil, and red pepper in a mixing bowl. Cover and refrigerate at least one hour, for the flavors to come together. Arrange the lettuce leaves on a serving platter, spoon the ahi poke on top, and garnish with the cilantro.

--------------------------------

Chilled Shrimp with Remoulade
Total 1 hour
12 servings (appetizer)

Remoulade:

1 cup mayonnaise (SB approved)
1/4 cup Dijon mustard
2 tbsp prepared horseradish
2 tbsp chopped parsley
1 small shallot, minced
1 garlic clove, minced
1 tbsp white wine vinegar
1 tsp fresh lemon juice
1 tsp hot sauce
1/2 tsp paprika
1/4 tsp cayenne pepper
1/4 tsp garlic powder
Salt

Shrimp:
1 gallon water
1/2 cup kosher salt
1/4 cup sweet paprika
1 tsp cayenne pepper
1 tsp garlic powder
1/4 cup fresh lemon juice
4 bay leaves
1 small onion, sliced 1/4 inch thick
1 head of garlic, halved crosswise
1 large thyme sprig
1 tbsp black peppercorns
1 tbsp ground coriander
24 jumbo shrimp, shells cut down the back and deveined
6 cups baby arugula leaves or mache


Make the Remoulade: Combine all of the remoulade ingredients in a medium bowl and stir well.

Prepare the Shrimp: In a large pot, combine all of the ingredients except the shrimp and the arugula and bring to a boil. Cover and simmer the shrimp over moderate heat for 5 minutes. Uncover, add the shrimp and bring back to a simmer. Cover, remove the pot from the heat and let stand until the shrimp are just cooked through, about 10 minutes.

With a slotted spoon, transfer the cooked shrimp to a large rimmed baking sheet and let cool to room temperature. Cover with plastic wrap and refrigerate the shrimp until chilled.

Peel the shrimp, line a platter with the arugula and top with the shrimp. Serve with the remoulade sauce.

You can make ahead the sauce and refrigerate for up to 3 days. Cooked shrimp can be refrigerated overnight and peeled shortly before serving

------------------------------

BAKED TILAPIA FILETS

Ingredients:

1 - 1 1/2 lbs freshTilapia Filets (Any thin white fish can be sub.)
1 Package Frozen Chopped Spinach (Thawed)
Olive Oil Pam
Fresh Mushrooms
4 tbs. light feta cheese
1 small jar Roasted Peppers (0 calories, 0 fat, 0 sugar, amazing!!!)
1 tbs. sesame oil
2 tbs. light soy sauce
Lemon Pepper Seasoning

Coat a 9 x 12 glass baking dish with Pam.
Lay the Fish Filets Flat in the dish
Sprinkle lemon pepper seasoning on each filet
Squeeze water from thawed spinach and spread on each filet. (Messy)
Sprinkle light feta cheese on top of spinach. Add more if you like!
Handful of fresh mushrooms on top of feta
Chop roasted peppers to bite size and sprinkle on top of mushrooms.
Combine oil & soy sauce the best you can and drizzle over fish!
Don't use all the oil mixture, just to wet the veggies! Gives them a fantastic flavor!

Options: serve with a cup of steamed greens beans with a Mrs. Dash seasoning.

------------------------------------

MAPLE GLAZED SALMON (p1)

Up-front prep: 5 minutes
Then marinate 4 - 48 hours
Then prep: 5 minutes
Then time to table: 25 minutes
Serves 4

1 pound salmon
3/4 cup maple syrup ***Use Sugar Free Maple Syrup
1/4 cup soy sauce

Cooking spray
Plenty of coarse black pepper (see TIPS)

Combine the salmon, maple syrup and soy sauce in a ziplock bag. Marinate in the refrigerator for at least 4 hours and as long as 48 hours, turning
occasionally.

Move an oven rack to the top position and preheat to 500F.

Cover a rimmed baking sheet with foil and spritz with cooking spray. Remove the salmon (discard the remaining marinade) and arrange (skin-side down for
fillets with skin) on the baking sheet. Thickly and firmly, press the pepper into the top side.

Cook the salmon for about 6 minutes for individual fillets or 10 minutes for fat fillets or steaks. (The rule of thumb is 10 minutes per inch of thickness.)
The salmon is done when the flesh has turned pale pink but remains moist.


* Salmon steaks, individual fillets and thick fillets from warehouse clubs all work well. If the skins still on one side, the salmon will be slightly tastier.
* The maple syrup-soy mixture can marinate two pounds of salmon so consider cooking extra for planned-overs.
* Commercial coarse pepper works better than freshly ground pepper.
* Do use a lot of pepper, more than seems imaginable! as much as a quarter cup.
If its too peppery for someone, its easy to scrape off later.
* The salmon can be grilled as well.

NUTRITION ESTIMATE
Per Serving: 275Cal (41% from Fat); 13g Tot Fat; 3g Sat Fat; 17g Carb; 1g Fiber; 374mg Sodium; 67mg Cholesterol, Weight Watchers 6 points
___________________________

Shrimp Portifino
This is my take on a great dish I love.

10 Small tail on shrimp
2-3 Cups of Spinach (it cooks down a lot)
3 Mushrooms, sliced
1 Clove garlic (finely chopped)
1/2 Serrano or Poblano pepper (finely chopped)
2T. Lemon juice
2-3 T. Olive Oil
Kosher Salt (Optional)
Pine nuts (Optional)**IF you use, add only a serving size.


In a pan, saute Shrimp, garlic and pepper in olive oil (about 3 mins each side)

Remove shrimp from pan, sprinkle coarse salt to taste. In same pan, add lemon juice, toss in spinach, mushrooms and pine nuts. It's done when spinach looks good to you.

To assemble, put spinach mixture on plate. top off with shrimp.
__________________

Asparagus, Shrimp, and Mushroom Salad (p1)
(from a magazine called tasteforlife)
30 minutes prep time, serves 7

1/2 lb medium shrimp, cooked and peeled
3 c asparagus spears, chopped, blanched, and cooled
1 pt cherry tomatoes, cut in half
11/2 c mushrooms (chanterelle, oyster, or button), chopped
1/2 t freshly ground black pepper
1/2 c vinaigrette dressing **Use SB friendly/FF type

Cut the shrimp in half lengthwise. Combine the shrimp, asparagus, tomatoes, and mushrooms in a large bowl. Add black pepper. Toss together gently.

Pour the dressing over the asparagus mixture and toss to combine. Refrigerate at least 30 minutes before serving.

Per serving: 96 calories, 13g protein, 12g carbohydrates, 3g fiber, 1g total
fat, 292mg sodium
__________________
Swordfish with Capers and Fresh Tomatoes (p1)

1 tbsp. olive oil
4 swordfish steaks, each about 6 oz and 1/2 inch thick
1 1/2 tsp. salt
1/2 tsp. black pepper
1/4 cup dry white wine
3 tomatoes, peeled, seeded, and chopped
1 tbsp. capers, rinsed and drained
1 tbsp. flat leaf parsley

In a skillet, heat olive oil over medium high eat. Rub fish steaks with 1 tsp of the salt and the pepper and place in the skillet. Cook, turning once,
until golden brown, about 2 minutes on each side. Add the white wine and stir to scrape up any bits clinging to the bottom of the pan. Reduce heat to low and top each steak with an equal amount of the tomatoes and capers. Sprinkle with the remaining salt. Cook until the fish is just opaque throughout, 2 to 3 minutes longer. Transfer to serving dish and garnish with parsley.

Serves 4

266 cal, 10 g total fat (2 g sat), 1 g fiber

______________________

Shrimp and Celery Salad (p1)
4 servings

1/2 cup nonfat sour cream
1/4 cup mayo ***Sub in SB friendly mayo
2 tbsp fresh lime juice
1 tbsp grated lime zest
1 1/2 tsp curry powder
1/2 tsp salt
1 1/2 pounds peeled,deveined,cooked medium shrimp
4 large celery stalks, thinly sliced
1 large cucumber, peeled, seeded, thinly sliced

Whisk together sour cream, mayo, lime juice/zest, curry, and salt in a large bowl. Add shrimp, celery, and cucumber; toss gently to coat. Refrig till ready to serve.

330 Calories
____________________________-

Spiced whitefish with mild chile puree (p1)
4 servings

Sauce:

1 (4 ounce) can whole green chiles, drained
2 tbsp nonfat sour cream
1/4 tsp salt

Fish:

1 tbsp ground cumin
1/8 tsp cayenne
4 (6 ounce) white fillets (grouper/cod/snapper/halibut)
2 tsp extra virgin olive oil
1 lime, cut into wedges

For the sauce: Chop chiles, sour cream and salt in a food processor until well blended.

For the fish: Mix cumin and cayenne together and rub into both sides of fish. Season fish well with salt and pepper. Heat 1 tsp of oil in nonstick skillet over medium high heat, add 2 fillets and cook until opaque and tender (about 3 minutes per side). Repeat with remaining fish. Squeeze lime over fish and serve hot with sauce.

200 calories

--------------------------------------

I used this wet rub on salmon last night and it was WONDERFUL - it will be a regular on all my fish from now on.

Miso Wet Rub

Ingredients

1/3 cup yellow miso
1 tablespoon minced peeled fresh ginger
2 tablespoons rice vinegar
2 tablespoons honey **I substituted SF Maple Syrup)
1/4 teaspoon ground red pepper

Preparation
Combine all ingredients, stirring well with a whisk.

Yield
1/2 cup (serving size: 2 teaspoons)

Nutritional Information
CALORIES 23(16% from fat); FAT 0.4g (sat 0.0g,mono 0.1g,poly 0.3g); PROTEIN 0.9g; CHOLESTEROL 0.0mg; CALCIUM 0.0mg; SODIUM 329mg; FIBER 0.2g; IRON 0.0mg; CARBOHYDRATE 4.4g

------------------------------------

South Beach Chopped Salad with Tuna - South Beach Diet Recipe (Phase 1)

Ingredients
1 can (6 ounces) water-packed tuna
1/3 cup chopped cucumber
1/3 cup chopped tomato
1/3 cup chopped avocado
1/3 cup chopped celery
1/3 cup chopped radishes
1 cup chopped romaine lettuce
Dressing
4 teaspoons extra-virgin olive oil
2 tablespoons fresh lime juice
2 cloves garlic, finely chopped
1/2 teaspoon black pepper
Instructions
To make the salad: Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl.
To make the dressing: Mix the olive oil, lime juice, garlic, and pepper. Drizzle over the salad.
------

LAMB RECIPES:



Middle Eastern Lamb Stew

http://www.eatingwell.com/recipes/middle
_eastern_lamb_stew.html
From EatingWell: January/February 2008

This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb leg—it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.

8 servings, about 1 cup each | Active Time: 40 minutes | Total Time: 4 1/4-6 3/4 hours
Ingredients

* 1 1/2 pounds boneless lamb stew meat, (shoulder cut) or 2 1/2 pounds lamb shoulder chops, deboned, trimmed and cut into 1-inch chunks
* 1 tablespoon olive oil, or canola oil
* 4 teaspoons ground cumin
* 1 tablespoon ground coriander
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 1 large or 2 medium onions, chopped
* 1 28-ounce can diced tomatoes
* 3/4 cup reduced-sodium chicken broth
* 4 cloves garlic, minced
* 1 15- or 19-ounce can chickpeas, rinsed
* 6 ounces baby spinach

Preparation

1. Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
2. Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
3. Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.

Nutrition

Per serving : 319 Calories; 15 g Fat; 5 g Sat; 6 g Mono; 92 mg Cholesterol; 15 g Carbohydrates; 30 g Protein; 5 g Fiber; 494 mg Sodium; 238 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 3 lean meat
Tips & Notes

* Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day.

----------------------------------------
--

Mediterranean Lamb Salad

http://www.eatingwell.com/recipes/medite
rranean_lamb_salad.html
From EatingWell: The EatingWell Healthy in a Hurry Cookbook (2006)

Here's an example of everyday simplicity taken to elegant heights—a lovely chickpea and vegetable salad, topped with warm strips of lamb. Hearty yet light for a warm night, this supper could be followed up with Iced Lychees.

6 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 1 pound boneless leg of lamb steaks, 1-1 1/2 inches thick (see Note)
* 1.5 teaspoons kosher salt, divided
* Freshly ground pepper, to taste
* 2 medium cucumbers, peeled, halved, seeded and diced
* 2 large tomatoes, diced
* 1 15-ounce can chickpeas, rinsed
* 1/2 cup minced red onion
* 1/4 cup crumbled feta cheese
* 1/4 cup sliced fresh mint leaves
* 1/4 cup lemon juice
* 1 teaspoon extra-virgin olive oil

Preparation

1. 1.Preheat grill to high. Sprinkle lamb with 1/2 teaspoon salt and pepper. Grill the lamb for 2 to 4 minutes per side for medium, depending on the thickness of the steaks. Transfer to a cutting board and let rest for at least 5 minutes before thinly slicing across the grain.
2. Meanwhile, place cucumbers, tomatoes, chickpeas, onion, feta cheese and mint in a large bowl. Add lemon juice, oil, the remaining 1 teaspoon salt and more pepper to taste; stir to combine. Serve topped with the sliced lamb.

Nutrition

Per serving : 256 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 54 mg Cholesterol; 23 g Carbohydrates; 21 g Protein; 5 g Fiber; 833 mg Sodium; 646 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1/2 fat
Tips & Notes

* Note: Leg of lamb is lean, flavorful and cooks quickly when cut into steaks. Steaks will vary in thickness, depending on the butcher. If leg of lamb steaks are unavailable in your supermarket, trimmed, deboned lamb shoulder chops are a good substitute.
--------------------------------------

Grilled Lamb Chops with Eggplant Salad

http://www.eatingwell.com/recipes/grille
d_lamb_chops_with_eggplant_salad.html
From EatingWell: July/August 2009

Here we grill eggplant slices and red onion to toss in a salad with fresh mint and parsley to accompany grilled lamb chops.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes
Ingredients

* 1 medium eggplant, (about 1 pound), peeled and sliced into 1/4-inch rounds
* 1 medium red onion, sliced into 1/4-inch rounds
* Canola or olive oil cooking spray
* Juice of 1 lemon
* 1/4 cup chopped fresh parsley
* 2 tablespoons chopped fresh mint
* 1 tablespoon extra-virgin olive oil
* 1 teaspoon salt, divided
* Pinch of cayenne pepper
* 8 lamb loin chops, 1-1 1/2 inches thick, trimmed (1 1/2-1 3/4 pounds total)
* 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat grill to medium-high.
2. Spray both sides of eggplant and onion rounds with cooking spray. Grill the vegetables, turning once, until browned on both sides, 2 to 3 minutes per side. Transfer to a cutting board. When cool enough to handle, chop the eggplant and onion and combine in a medium bowl with lemon juice, parsley, mint, oil, 1/2 teaspoon salt and cayenne.
3. Meanwhile, sprinkle lamb chops with pepper and the remaining 1/2 teaspoon salt. Grill the chops until browned on both sides and cooked to desired doneness, about 4 minutes per side for medium. Serve with the eggplant salad.

Nutrition

Per serving : 260 Calories; 12 g Fat; 4 g Sat; 6 g Mono; 81 mg Cholesterol; 11 g Carbohydrates; 27 g Protein; 5 g Fiber; 659 mg Sodium; 674 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat

----------------------------------------

TURKEY RECIPES:


Roast Turkey Breast with Chipotle-Herb Rub

Ingredients
2 chipotle peppers, rehydrated, stemmed and seeded
1/4 cup fresh parsley
1/4 cup fresh cilantro
3 to 4 sprigs fresh thyme
2 cloves garlic, peeled
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 teaspoon olive oil
1 whole, fresh turkey breast, about 4 to 6 pounds

Cooking Instructions
1. Preheat the oven to 325�F. Rinse the turkey breast under cold running water and pat it dry with paper towels. Place it in a baking dish and set it aside.

2. Combine the chipolte pepper, herbs, garlic, salt and pepper in a mortar and pestle or chop them on a cutting board until they form a paste. Add the olive oil to the mortar and pestle or transfer the mixture to a small bowl and add the olive oil.

3. Rub the turkey breast with the chipolte paste. Carefully slip your fingers under the skin and put more paste between the skin and the meat.

4. Roast the turkey breast in the oven for about 2 hours. Let the turkey rest at room temperature for about 15 minutes before carving. Store leftover turkey in the refrigerator for up to 3 days.
-------------------------------------

Turkey Chili

* 2 cups chopped onion
* 4 garlic cloves, chopped fine
* 1 cup chopped green pepper
* 1/4 cup olive oil
* 2 (35 oz) cans stewed tomatoes, crushed
* 2 (15 oz) cans kidney beans, drained
* 2 Tbsp tomato paste
* 3/4 cup chicken or turkey stock
* 2 Tbsp chili powder (or up to 4 Tbsp if you like it really hot)
* 1 Tbsp ground cumin
* 1 Tbsp dried hot red pepper flakes
* 1 teaspoon dried oregano
* 1 Tbsp salt, plus more if desired to taste
* 1/2 teaspoon black pepper
* 3 to 4 cups of shredded, cooked turkey meat


* Shredded cheddar cheese, chopped red onion, sour cream for optional garnish.

1 In a large, 8-quart, thick-bottom pot, cook the onion and green pepper over medium high heat, stirring, until golden, about 5 minutes. Add the garlic, chili powder, cumin, and red pepper flakes and cook, stirring, for a minute or two more. Add a bit more olive oil if needed.

2 Add tomatoes, tomato paste, stock. beans, oregano, salt, pepper, and cooked turkey meat. Bring mixture to a simmer and reduce heat to low. Simmer, uncovered, for an hour.

3 Salt to taste.

The chili may be made in advance and chilled for 2 days, or frozen for 2 months.

Serve with shredded cheddar cheese, chopped red onion, and or sour cream.
Makes about 12 cups. Serves 8.

----------------------------------------
--

Breakfast Turkey Stack, P1
Servings, 4

1 pound ground turkey breat
4 tsp sugar-free pancake syrup
1/2tsp dried sage
1/4 tsp cayenne pepper
1/4 tsp salt
1/8 tsp freshly ground black pepper
1/8 tsp ground ginger
1 tsp extra-virgin olive oil
1 large beefsteak tomato, cut into 4 slices
4 (1 oz) slices reduced-fat cheddar cheese

Heat oven to broil

Combine turkey, syrup, sage, cayenne, salt, pepper, and ginger in a mixing bowl and mix well. Divid into 4 (1/2-inch thick) patties.

Heat oil in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.

Lay tomato slices in a single layer in a baking dish; season with salt and pepper. Top each slice with 1 turkey patty and 1 cheese slice; broil until cheese is melted, about 2 minutes. Serve hot.

Patties can be wrapped and frozen for up to 1 month; defrost and reheat in oven or microwave.

Calories, 220
Fat, 7g
Saturate fat, 3.5g
Protein, 36g
Carbohydrate, 4g
Fiber, 0
Sodium, 380mg

------------------------------------

CHICKEN RECIPES:

Cabbage chicken enchilidas (can sub hamburger):

hip2save.com/2012/04/25/simple-cabba
ge
-enchiladas-recipe/


----------------------------------------
---------------------------------------

Chicken Cordon Bleu

adapted from Rachael Ray

* 4 chicken breasts
* 4 slices prosciutto
* 1 cup shredded cheese
* A handful of chopped fresh basil

1. Butterfly chicken and pound very thin (1/4 inch). Sprinkle with salt and pepper.
2. Layer prosciutto, cheese and a sprinkling of basil on top.
3. Roll up lengthwise and secure with toothpicks or baking twine. *
4. Preheat a large pan over med-high heat. Add some oil and sear the chicken on all sides until crisp. (Do not cook through this is only to get the outside crispy)
5. Place in a 9�13 pan and bake for 15 min at 425�F (220�C), or until chicken is cooked through.

Serves: 4

* When I am just making this, I do not bother with the toothpicks or twine. I just wrap it up and stick it in the pan seam side down first so that it sears shut.

** Slice the chicken at a sharp angle for a pretty presentation.
------------------------------------

Lime-Jalapeno Chicken

http://www.eatingwell.com/recipes/lime_j
alapeno_chicken.html
From EatingWell: June/July 2005

Tangy, mildly spicy and tender, this chicken is delicious with black beans and salsa.

8 servings, about 1.5 ounces each | Active Time: 20 minutes | Total Time: 1 hour 20 minutes (including 1 hour marinating time)
Ingredients

* 1/4 cup lime juice, (about 2 limes)
* 2 tablespoons canola oil
* 1 tablespoon white vinegar
* 1 teaspoon ground cumin
* 1/4 teaspoon salt
* 1 jalapeno, sliced
* 1-1 1/4 pounds boneless, skinless chicken breasts, trimmed of fat, tenders removed

Preparation

1. Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.
2. Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.

Nutrition

Per serving : 71 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 31 mg Cholesterol; 1 g Carbohydrates; 11 g Protein; 0 g Fiber; 46 mg Sodium; 98 mg Potassium

Exchanges: 2 very lean meat
Tips & Notes

* Make Ahead Tip: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.

* To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
--------------------------------------

Chicken Carbonara a la Hungry Girl

Ingredients:
1 bag House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
1 wedge The Laughing Cow Light Original Swiss cheese
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. reduced-fat Parmesan-style grated topping
3 oz. raw boneless skinless lean chicken breast, chopped
1/2 cup sliced mushrooms
1/2 tsp. chopped garlic
1/4 cup frozen no-salt-added peas (sub in another veggie or snow peas)
2 tbsp. real crumbled bacon (like the kind by Oscar Mayer)
Optional: salt and black pepper

Directions:
Use a strainer to rinse and drain noodles well. Pat dry. In a microwave-safe bowl, nuke for 1 minute. Drain excess liquid. Dry thoroughly, using paper towels. Cut noodles up a bit. Set aside.

Break cheese wedge into pieces, and place in a microwave-safe bowl. Nuke for about 15 seconds, and stir until smooth. Add egg substitute, Parm-style topping, and 2 tbsp. water, and whisk until mixed and almost smooth. Set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat. If you like, lightly season chicken with salt and pepper. Add chicken, mushrooms, and garlic to the skillet, and cook until mushrooms are browned and chicken is mostly cooked through, about 2 minutes. Add peas, and cook until thawed and hot.

Add noodles and bacon to the skillet, and toss until mixed and hot. Reduce heat to lowest setting. Add cheese-egg mixture and immediately toss with other ingredients, until everything is coated and sauce has fully thickened. Add salt and pepper to taste, if you like. Now chew!

MAKES 1 SERVING


Serving Size: entire recipe
Calories: 313
Fat: 8.5g
Sodium: 990mg
Carbs: 17g
Fiber: 5.75g
Sugars: 3.5g
Protein: 40g

POINTS� value 6*

------------------------------------

Hungry Girl Three-Cheese Chicken Cannelloni

PER SERVING (1 stuffed cutlet, 1/2 of recipe): 274 calories, 3.5g fat, 647mg sodium, 12g carbs, 2g fiber, 6g sugars, 43g protein -- POINTS� value 5*


Ingredients:
1/4 cup frozen chopped spinach
1/4 cup finely chopped mushrooms
1/3 cup fat-free ricotta cheese
2 tsp. reduced-fat Parmesan-style grated topping
1 tsp. chopped garlic, divided
Dash nutmeg
Dash each salt and black pepper, or more to taste
Two 5-oz. raw boneless skinless lean chicken breast cutlets
3/4 cup canned crushed tomatoes
1 tsp. dried minced onion
1/2 tsp. Italian seasoning
1 stick light string cheese

Directions:
Preheat oven to 350 degrees.

Place spinach and mushrooms in a microwave-safe bowl. Microwave for 1 minute, until softened. Blot thoroughly, removing excess liquid. Add ricotta cheese, Parm-style topping, 1/2 tsp. garlic, nutmeg, salt, and pepper. Mix well and set aside.

Place one chicken cutlet in a large sealable plastic bag and, removing as much air as possible, seal bag. Carefully pound chicken through the bag with a meat mallet or heavy can, until uniformly about 1/3-inch thick. Repeat with second cutlet.

Lay cutlets flat and spread evenly with veggie-cheese mixture. Starting with a longer side, roll up one cutlet (not too tightly or the filling will ooze!), and secure with toothpicks. Place in a baking pan sprayed with nonstick spray. Repeat with second cutlet. Cover pan with foil.

Bake in the oven for 20 minutes.

Meanwhile, in a small bowl, combine tomatoes, onion, Italian seasoning, and remaining 1/2 tsp. garlic. Mix well and set aside.

Break string cheese into thirds and place in a food processor or blender -- blend at high speed until cheese takes on a shredded or grated consistency. (Or just tear string cheese into pieces and roughly chop.) Set aside.

Remove pan from the oven, and carefully remove foil. Spoon seasoned tomatoes equally over chicken, and sprinkle shredded/grated string cheese evenly over tomatoes. Return to the oven (uncovered) and bake for 15 minutes, or until chicken is cooked through and cheese on top has melted. Remove toothpicks and enjoy!

MAKES 2 SERVINGS
-----------------------------------

Peppery Chicken Curry

www.kayotic.nl/blog/?p=5714

Ingredients:

1 pound chicken fillet
2 tsp black pepper (freshly grinded)
thumb-size piece of ginger
1/2 a tsp salt
1 tsp turmeric
1/3 lemon
5 tbsp oil
3 medium onions
3 garlic cloves
1 cup water
salt



Directions:

The original recipe called for a cut up fryer. I opted for chicken fillets that I cut up in coarse pieces.

Grate or mash 3 medium sized garlic cloves and put them in a bowl. Peel and grate a thumb-size piece of fresh ginger and add it to the garlic.
Add the salt, turmeric and 1 tsp black pepper. Squeeze in some lemon juice, about 1/3 of a lemon should do. Add 1 tbsp oil. Combine all ingredients and there's your marinade.


Place the chicken pieces in a baking tray with non-porous surface and mix them with the marinade. Cover the chicken with plastic wrap and let it marinade for at least 2 hours.



Using 3 medium-sized onions for this:

I coarsely cut up 2 onions and transfer them to my blender bowl where I use my immersion blender to puree them. You can also use your regular blender for this. Peel the other onion, cut it in half and slice it in rings. Or in quartered slices, as I like to do.

Heat 4 tbsp high heat cooking oil, such as peanut oil, and add 1 tsp pepper to the oil. Stir-fry the pepper for about 30 seconds. This smells fabulous. Add the onion slices and cook until the onion is soft. Then add the onion puree and cook over medium heat for 5 minutes.

Add your chicken pieces, combine everything and cook for another 5 minutes. Pour in a cup of water, stir well and bring everything to a boil. Lower the heat and let the chicken simmer for 20 minutes. Season with salt to taste.
----------------------------------------
-----

Get an Egg Up...

Yes, having Chinese food delivered right to your door is nice... but think of the caloric consequences! Get the flavor you crave PLUS the satisfaction of knowing you avoided a LOT of fat. DO IT!

Ingredients:
1 1/2 cups fat-free chicken broth
1 1/2 tbsp. cornstarch (use arrowroot for p1)
1 tbsp. reduced-sodium/lite soy sauce, divided
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup finely chopped onion
1 cup bean sprouts
1/2 cup chopped mushrooms
1/2 tsp. chopped garlic
4 oz. raw bay shrimp (or medium shrimp, chopped)
4 oz. cooked skinless lean chicken breast, finely chopped or shredded
2 scallions, chopped

Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove.

Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm.

In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside.

Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly.

Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes.

Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well.

Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high.

Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side.

Serve pancakes smothered in warm sauce. Mmmmm!

MAKES 2 SERVINGS


Serving Size: 1/2 of recipe (about 5 pancakes with sauce)
Calories: 286
Fat: 2g
Sodium: 1,026mg
Carbs: 21.5g
Fiber: 2.5g
Sugars: 7g
Protein: 45g

POINTS� value 5*
HG Alternative! Save about 230mg sodium per serving by using low-sodium chicken broth.
--------------------------------

recipes.sparkpeople.com/recipe-detail.as
p?
recipe=697126

Chef Meg's Slow Cooker Provencal Chicken and Beans
Nutritional Info

* Fat: 1.5g
* Carbohydrates: 19.8g
* Calories: 212.8
* Protein: 30.2g

Ingredients
24 oz boneless, skinless chicken breast
1 yellow bell pepper, diced
1 red bell pepper, diced
1 (16 oz) can cannellini beans, drained and rinsed
1 (14.5 oz ) can petite diced tomatoes with basil and oregano or any style of canned tomatoes
1 dash salt
1 dash black pepper
2 t dried basil
1 t dried thyme
Directions
Place all ingredients into a slow cooker, stir and cover with lid; cook on low heat for 7 hours. If you are running late, the mixture will hold for 8 hours, so don't rush.
Makes 6 one cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.

---------------------------

Kung Pao-wer! (p1 if you sub arrowroot for the cornstarch or just leave it out)


Everyone knows that "steamed" is the way to go when eating Chinese food out. But when you're home, well, steaming your Asian chicken is for the birds (not literally). Why? Because it's TOO easy to create a saucy, spicy, wonderful dish that has a tiny fraction of the calories and fat of restaurant versions. See below for proof -- and feel free to experiment using all sorts of other veggies (green beans, carrots, bean sprouts, broccoli) and lean protein (shrimp, lean steak, tofu, and even lean pork tenderloin ROCK Kung Pao style!). OK, enough yapping, check it out...

Ingredients:
2 tbsp. reduced-sodium or lite soy sauce
1 1/2 tbsp. rice vinegar
2 tsp. Splenda No Calorie Sweetener (granulated)
1/2 tbsp. cornstarch
1 tsp. red chili sauce, or more to taste
8 oz. raw boneless skinless lean chicken breast, cubed
3/4 cup mushroom chunks
3/4 cup bell pepper chunks (red and/or green)
1/2 cup chopped celery
1/2 cup chopped onion
1 tsp. minced garlic
1/4 cup sliced & halved canned water chestnuts, drained
1 tbsp. chopped dry-roasted unsalted peanuts
Salt, black pepper, red pepper flakes, to taste

Directions:
To make the sauce, combine 2 tbsp. cold water with soy sauce, vinegar, Splenda, cornstarch, and chili sauce. Stir until all ingredients have dissolved. Set aside.

Spray a large skillet or wok with nonstick spray, and bring to medium-high heat. Add chicken, mushrooms, bell peppers, celery, onion, garlic, and 2 tbsp. water. Stirring occasionally, cook for about 5 minutes, until chicken is almost fully cooked but still tender.

Add water chestnuts and peanuts to the skillet/wok. Raise heat to high, give sauce a stir, and add it to the skillet/wok as well.

Mix entire dish until all ingredients are coated in sauce, and the sauce is hot and thick. Season to taste with salt, black pepper, and red pepper flakes. Enjoy!

MAKES 2 SERVINGS


Serving Size: 1 heaping portion (half of recipe)
Calories: 230
Fat: 4g
Sodium: 720mg
Carbs: 17g
Fiber: 3g
Sugars: 7g
Protein: 30g

POINTS� value 4*
----------------------------------------

Rhapsody in Bleu

Warm chicken wrapped around melted cheese and juicy ham that won't break the calorie bank!? Sign us up...

Ingredients:
One 5-oz. raw boneless skinless lean chicken breast cutlet
1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
1 oz. (about 3 slices) 97 - 98% fat-free ham slices
salt and black pepper, to taste

Directions:
Preheat oven to 350 degrees.

Put chicken in a large sealable plastic bag, squeeze out as much air as you can, and seal. Using a meat tenderizer or a can, carefully pound chicken through the bag until it is about 1/4-inch thick. Remove chicken from the bag, and season to taste with salt and pepper on both sides.

Lay the chicken flat and spread the cheese wedge over it. Evenly layer the ham slices on top of the cheese. Starting with one of the longer sides (or any side, if it's square), tightly roll up the chicken breast cutlet, and secure with toothpicks.

Place chicken roll in a baking dish lined with foil and/or sprayed with nonstick spray, and then cover the baking dish with foil.

Bake in the oven for 20 minutes. Carefully remove the foil covering the dish. Continue to bake (uncovered) for an additional 15 minutes, or until chicken is cooked through. Enjoy!

MAKES 1 SERVING


Serving Size: 1 chicken cordon bleu (entire recipe)
Calories: 222
Fat: 4.5g
Sodium: 692mg
Carbs: 2g
Fiber: 0g
Sugars: 1g
Protein: 40g
-------------------------------------

10-Minute Salsa Chicken
serves 4

1 tbsp olive oil (I prefer extra light for this)
1 lb boneless, skinless chicken
6 tbsp salsa, divided
6 tbsp extra sharp cheddar, divided

Heat the olive oil in a large skillet. Wash the chicken and slice into two thin cutlets. Salt and pepper liberally.

Add the chicken to the pan and cook for about three minutes on each side until cooked through. Place 1 tbsp of salsa on each piece and spread it along the length of the chicken. Cover and cook for one minute.

Remove the cover and sprinkle each chicken piece with 1 tbsp cheddar cheese. Cook and cook for one additional minute.

Serve.

Can serve with avocado cream. To make: peel one avocado and remove pit. Place in a food processor. Add 1 tbsp lime juice and salt and pepper to taste. Puree. Serves 2.

-----------------------------------

Mediterranean Stuffed Chicken
Yields: 4 servings

INGREDIENTS:
4 skinless, boneless chicken breast halves -pounded thin
4 ounces low fat/fat free cream cheese, softened
1/3 cup feta cheese
1 teaspoon garlic powder
2 teaspoons dried dill weed
2 tablespoons melted butter
salt and pepper to taste


DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C).
2. TO MAKE FILLING: In a large bowl beat the cream cheese until smooth. Add the feta cheese, dill weed and garlic powder. Beat until smooth and creamy.
3. Put a dollop of 1/4 of the filling on each breast, then roll and tie the breasts with cooking string to seal. Brush each breast with melted butter/margarine and sprinkle with salt and pepper to taste. Bake uncovered in the preheated oven for 20 minutes or until the juices run clear.

**Also good to add slightly wilted spinach or sun dried tomatoes!

----------------------------------------
-

Peanut Butter Chicken
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Ready In: 35 Minutes
Yields: 4 servings

"Chicken breast cubes are simmered with onions and mushrooms in a rich peanut butter sauce.

INGREDIENTS:
2 tablespoons vegetable oil
1 pound skinless, boneless
chicken breast halves - cut into 1 inch cubes
1 medium onion, sliced
7 fresh mushrooms, sliced
1/8 teaspoon red pepper flakes
1 (14.5 ounce) can diced tomatoes with juice
3/4 cup chicken stock
3/4 cup smooth peanut butter
salt and pepper to taste

DIRECTIONS:

1. Heat oil in a large skillet over medium heat. Add the chicken pieces, and cook until chicken starts to turn white. Add the onion, mushrooms, and red pepper flakes. Season with salt and pepper. Cook, stirring constantly until onions are translucent, about 5 minutes.

2. Pour the tomatoes and chicken stock into the skillet, and simmer for about 10 minutes, or until chicken is cooked through. Stir in peanut butter, and cook stirring constantly until the sauce thickens. This should only take a minute or two. If the sauce is not thickening, you may stir in more peanut butter.

***Tweaked it with adding a bit of soy sauce, chopped garlic, diced red sweet pepper and only used 1/2 cup of peanut butter.

-----------------------------------

Feta Chicken with Zucchini




2 tablespoons olive oil
1 lemon
4 boneless, skinless chicken breasts (about 1 1/2 pounds)
1/4 teaspoon kosher salt
2 medium zucchini
1/4 cup fresh flat-leaf parsley leaves, chopped
1/8 teaspoon black pepper
1/3 cup (about 2 ounces) crumbled Feta

Heat oven to 400° F.

Drizzle 1/2 tablespoon of the oil in a roasting pan. Remove the zest from the lemon in thin strips; set aside.

Thinly slice the lemon. Place half the slices in the pan. Rinse the chicken and pat it dry with paper towels. Place it on top of the lemon slices and season with 1/8 teaspoon of the salt.

Slice each zucchini in half lengthwise, then slice each half into 1/4-inch-thick half-moons. In a bowl, combine the zucchini, parsley, pepper, and the remaining oil, lemon slices, and salt; toss. Spread the zucchini mixture around the chicken and sprinkle the Feta over the top. Roast until the chicken is cooked through, 20 to 25 minutes. Transfer it to a cutting board and cut each piece into thirds. Divide the chicken, zucchini mixture, and lemons among individual plates and sprinkle with the zest.

Tip: For an almost effortless side dish that can cook while the chicken is in the oven, make boiled new potatoes, white rice, or couscous.


Yield: Makes 4 servings

CALORIES 270 (27% from fat); FAT 8g (sat 3g); CHOLESTEROL 110mg; CARBOHYDRATE 5g; SODIUM 378mg; PROTEIN 42g; FIBER 2g; SUGAR 3g

Real Simple, JUNE 2006

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---

Chicken Green Curry (Phase 1

Makes 4 (1 1/4-cup) servings

Description
If you thought making a quick Thai curry at home was impossible, think again! With some store-bought curry paste, made from green chilis, lemongrass, and Kaffir lime, you'll be putting together an authentic, home-cooked curry in a jiffy. Look for the paste in the Asian foods section of your market. Serve this dish with sautéed vegetables or, in Phase 2 or 3, with brown rice.

Prep time: 15 minutes
Start to finish: 20 minutes

Ingredients
1 (1/2-pound) bunch spinach (6 cups)
2 teaspoons canola oil
1 small onion, roughly chopped
1 (13 1/2 ounce) can unsweetened light coconut milk
1/4 cup lower-sodium chicken broth
1 tablespoon green curry paste (from a jar)
1/4 teaspoon salt
11/2 pounds boneless, skinless chicken breasts, sliced into thin strips
1 (1-pound) eggplant, cut into 1-inch cubes
2 tablespoons fresh lime juice

Instructions
Cut tough stems from spinach; submerge spinach in cold water and rinse thoroughly to remove any dirt.

Heat oil in a large, straight-sided skillet over medium-high heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in coconut milk, broth, curry paste, and salt; bring to a boil, reduce heat, and simmer for 8 minutes.

Add chicken and eggplant; bring to a low boil, then reduce to a simmer and cook, stirring occasionally, until chicken is no longer pink inside and eggplant is tender, about 8 minutes. Add spinach, stir, and cook 1 minute more. Stir in lime juice and serve.


Nutritional Information
340 calories
12 g total fat (6 g sat)
15 g carbohydrate
44 g protein
5 g fiber
400 mg sodium

--------------------------------------

Chicken Fajita Lettuce Cups

PER SERVING (entire recipe): 190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein -- POINTS® value 3*

Ready for a Mexi-licious mini-meal or snack? It's a chicken fajita explosion that's under 200 cals... Olé!




Ingredients:
3 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
3 oz. raw boneless skinless lean chicken breast, sliced
1/2 cup sliced red and green bell peppers
1/2 cup sliced onions
2 tbsp. HG's Holy Moly Guacamole** (can just used diced avocados or make your own)
1 tbsp. salsa
1 tbsp. fat-free sour cream
1 1/2 tsp. dry fajita seasoning mix

Directions:
Place chicken, peppers, and onions in a medium bowl. Blend fajita seasoning mix with 3 tbsp. water, and pour mixture over the chicken and veggies. Stir so that chicken and veggies are thoroughly coated. Let marinate for 5 minutes.

Spray a medium pan with nonstick spray, and bring to medium-high heat. Pour chicken/veggie mixture (including any excess marinade) into the pan. Moving mixture around occasionally with a spatula, cook until chicken is cooked through and veggies are slightly browned (about 6 minutes). Transfer mixture to a bowl. Serve with the lettuce leaves, guac, salsa, and sour cream. Enjoy fajita-style, by loading up each lettuce "cup" with 1/3rd of the mixture and topping with the condiments. Yum!

MAKES 1 SERVING

**HG Alternative! Don't feel like whipping up a batch of HG's guacamole? No worries. You can use store-bought guac instead. Then the entire recipe will have around 213 calories, 6g fat, 17.5g carbs, and 2.5g fiber (POINTS® value 4*). Not bad!

------------------------------------

Buffalo Chicken Rolls
Prep Time: 30 Minutes
Cook Time: 35 Minutes
Ready In: 1 Hour 5 Minutes
Yields: 4 servings

"Delicious chicken breasts marinated in hot sauce and filled with shredded Provolone cheese. Serve with Ranch or blue cheese dressing! Blue cheese lovers may substitute blue cheese for the Provolone."

INGREDIENTS:
4 skinless, boneless chicken
breast halves - pounded to 1/4 inch thickness
4 tablespoons butter, melted

1/2 cup hot sauce
1/2 cup shredded provolone cheese

DIRECTIONS:
1. In a small bowl, stir together the melted butter and hot sauce. Place chicken breasts in a glass bowl, and pour the sauce over. Turn to coat, cover and refrigerate for 15 to 20 minutes.
2. Preheat the oven to 400 degrees F (200 degrees C). Remove chicken breasts from the hot sauce, and place 1 tablespoon of cheese in the center of each one. Roll up, and secure with a toothpick. Repeat with remaining breasts, and place them seam side down in a glass baking dish.
3. Cover the dish, and bake for 30 minutes, or until chicken is fork tender. Increase the temperature of the oven to 450 degrees, and place the chicken 8 inches from the heat. Uncover, and bake for 5 minutes, until browned. Garnish with remaining shredded cheese, remove toothpicks, and serve with ranch or blue cheese dressing.

----------------------------------------

Zucchini and Chicken Salad

Prep: 30 minutes Total: 30 minutes

Ingredients

Serves 4.

* 1/4 cup plus 1 tablespoon olive oil
* 1/4 cup fresh lemon juice
* Coarse salt and ground pepper
* 1 1/4 pounds zucchini, thinly sliced
* 1 pound boneless, skinless chicken breasts
* 1 bunch (about 8 ounces) spinach, chopped
* 1/2 red onion, thinly sliced
* 3/4 cup chopped pecans
* 1/4 cup grated Parmesan cheese
* 1/4 cup chopped fresh mint


Directions

1. In a large bowl, whisk together 1/4 cup oil and lemon juice; season with salt and pepper. Add zucchini; toss to coat, and let marinate while cooking chicken.
2. In a large nonstick skillet, heat remaining tablespoon oil over medium. Season chicken with salt and pepper. Cook chicken until golden brown and opaque throughout, about 7 minutes per side.
3. Toss chicken with zucchini mixture, spinach, onion, pecans, Parmesan, and mint. Serve.
----------------------------------------
-------

Coconut Chicken (Phase 1)

Serves 2

Ingredients
1 tablespoon extra-virgin olive oil
1/2 pound chicken breast tenders
1/2 tablespoon chicken broth
1/2 medium onion, chopped
1 clove garlic, minced
3/8 teaspoon dried cilantro
1/2 teaspoon grated fresh ginger
1/2 teaspoon finely grated lemon peel
1/16 teaspoon ground cumin
1/2 pinch of ground turmeric
1/2 cup light coconut milk (no sugar added)
1 tablespoon macadamia nuts, finely ground
1/2 teaspoon sugar substitute
1/8 teaspoon ground red pepper
1/2 tablespoon tamarind paste (available in Indian and specialty food markets)
1 teaspoon water
Chopped scallion, for garnish

Instructions
Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside.

Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric and cook for 5 minutes, or until the onion is tender but not browned. Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes, or until the chicken is cooked through.

Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan.

In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 cup.

Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.

Recipe from The South Beach Diet Cookbook. Nutritional Information:
360 calories
25 g total fat (14 g sat)
66 mg cholesterol
10 g carbohydrate
28 g protein
3 g fiber
60 mg sodium

-------------------------------

Moroccan Lemon Chicken With Summer Squash and Green Olives (Phase 1)

Makes 4 servings

Description
While the ingredient list for this recipe may seem long, it largely features common pantry spices. When combined, these spices make up a version of ras al-hanout, an intriguing blend that is widely used on Moroccan-style meats and fish. If you prefer, look for prepared ras al-hanout or another Moroccan blend in the spice section of your supermarket. Mixed with a little extra-virgin olive oil, these spices make a wet rub that blackens while cooking, giving the chicken a rich, exotic taste.

Prep time: 20 minutes
Cook time: 25 minutes

Ingredients
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon ground cumin
1 teaspoon ground ginger
1/2 teaspoon cinnamon
1/2 teaspoon freshly ground black pepper
1/4 teaspoon allspice
1/4 teaspoon salt
1/8 teaspoon cayenne
1 lemon
4 teaspoons extra-virgin olive oil
1 small onion, thinly sliced
3/4 pound summer squash, thinly sliced crosswise
1/3 cup pitted green olives
2 tablespoons water
2 tablespoons chopped parsley

Instructions
Pound chicken breasts between two sheets of waxed paper to 1/4 inch thick.

In a small bowl, mix together cumin, ginger, cinnamon, pepper, allspice, salt, and cayenne. Finely grate zest from lemon into spice mixture. Squeeze 1 tablespoon juice from lemon and add to spice mixture. Put lemon aside to use later. Add 3 teaspoons of the oil to spice mixture and stir to combine. Spread mixture on both sides of chicken breasts.

Heat a large nonstick skillet over medium-high heat. Add chicken, in batches if necessary, and cook, turning, until blackened on the outside and cooked through, 3 to 4 minutes per side. Transfer to a plate and loosely cover with foil to keep warm.

Add remaining 1 teaspoon oil to the skillet and return to medium-high heat. Add onion slices and cook, stirring constantly with a wooden spoon and scraping up any browned bits, 3 minutes. Add squash, olives, and 2 tablespoons water. Season lightly with additional salt and pepper; stir well. Cover and cook until squash is tender, 4 to 5 minutes. Remove the pan from the heat. Squeeze a little more lemon juice over chicken and vegetables, sprinkle with parsley, and serve warm.

Cooking Tip: Use cutlets in place of chicken breasts if you want to avoid the pounding step. Turkey cutlets can also be used.

Recipe from The South Beach Diet Supercharged.

Nutritional Information
264 calories
8 g fat (1 g sat)
6 g carbohydrate
41 g protein
2 g fiber
314 mg sodium
------------------------------------

South Beach Pizza for 2

2 boneless, skinless chicken breasts
1/2 cup grated low fat mozzarella
1 Italian chicken/turkey sausage
8 mushrooms, sliced medium thin
1/2 medium white onion, sliced thin
Pizza sauce (no sugar added or use SB spaghetti sauce)

Preheat oven to 425°.

With a sharp knife butterfly the chicken breast at it’s thickest part in order to make it all the same thickness. Place the chicken between saran wrap and flatten it with a mallet or something similar. Repeat this procedure with the other breast.

Remove the casing from the sausage and break it into small, bite-sized chunks.

Heat a heavy skillet on a high flame and add a dab of olive oil. Sal the breast and place it in the hot pan. Let it brown and then flip it. Remove it from the pan once both sides have browned. Repeat with the other breast.

In that same pan, with the heat on medium, brown the Italian sausage. Remove it from the pan and rest it on a paper towel.

Place both of the chicken breasts on a baking sheet. Spread pizza sauce on both and then add the cheese. Top next with the sausage, onions, and mushrooms.

Bake in the oven until the cheese and toppings are bubbly and golden brown.



Edited by: KIERAE at: 5/23/2012 (18:12)

BEEF RECIPES:


Coffee-Braised Pot Roast with Caramelized Onions

http://www.eatingwell.com/recipes/coffee
_braised_pot_roast_with_caramelized_on
ions.html
From EatingWell: Fall 2004, October 1998, The Essential EatingWell Cookbook (2004)

This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and puree--and nobody misses the excess sodium. (For a slow-cooker variation, see below.)

10 servings, about 3 ounces meat & 1/3 cup gravy each | Active Time: 20 minutes | Total Time: 3 1/4 hours
Ingredients

* 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
* 1/2 teaspoon salt, or to taste
* Freshly ground pepper, to taste
* 4 teaspoons extra-virgin olive oil, divided
* 2 large onions, halved and thinly sliced (4 cups)
* 4 cloves garlic, minced
* 1 teaspoon dried thyme
* 3/4 cup strong brewed coffee
* 2 tablespoons balsamic vinegar
* 2 tablespoons cornstarch mixed with 2 tablespoons water (if you don't want to use cornstarch, substitute arrowroot or another thickening agent)

Preparation

1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Nutrition

Per serving : 252 Calories; 6 g Fat; 2 g Sat; 6 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 32 g Protein; 0 g Fiber; 99 mg Sodium; 49 mg Potassium

Exchanges: 1/2 vegetable, 4 lean meat
Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 2 days.

* Ingredient Note: Although it is not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You will find pockets of fat as you carve it, but they are easy to remove.
* Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.
------------------------------------

Thai Beef Salad
From EatingWell: April/May 2005

The steak for a Thai salad is often marinated before it's broiled and that's a shame, because most of those flavorings burn off and turn to naught. For the best taste, first sear the steak, then let it sit overnight in the marinade before tossing it with the greens.

4 servings, 2 cups each | Active Time: 45 minutes | Total Time: 45 minutes (plus overnight marinating)
Ingredients

* 1 pound sirloin steak, trimmed of visible fat
* 1 tablespoon reduced-sodium soy sauce
* 1/2 teaspoon freshly ground pepper
* 2 scallions, cut into 1-inch pieces
* Zest of 1 lime
* 3 tablespoons lime juice
* 1 1/2 tablespoons fish sauce
* 1/2 teaspoon sugar (splenda)
* 1/4 teaspoon crushed red pepper
* 4 cups torn frisée, or curly endive
* 2 cups torn red leaf lettuce
* 2 tablespoons chopped fresh mint
* 2 tablespoons untoasted sesame oil, or canola oil

Preparation

1. Position rack in upper third of oven; preheat broiler. Rub steak all over with soy sauce and black pepper. Place on a baking sheet; broil, turning once, 14 to 16 minutes for medium-rare to medium, respectively. Let rest on a cutting board for 5 minutes.
2. Meanwhile, mix scallions, lime zest and juice, fish sauce, sugar and crushed red pepper in a shallow dish. Slice the steak into thin strips against the grain and cut each strip into bite-size pieces. Add the steak to the marinade, along with any accumulated juices; toss well, cover, and refrigerate overnight.
3. Place frisée (or endive), lettuce and mint in a salad bowl. Add the steak and marinade, drizzle with oil, gently toss, and serve.


Nutrition

Per serving : 230 Calories; 12 g Fat; 3 g Sat; 5 g Mono; 42 mg Cholesterol; 6 g Carbohydrates; 24 g Protein; 2 g Fiber; 455 mg Sodium; 525 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 lean meat, 1/2 fat
-----------------------------------

Grilled Steak With Texas Mop Sauce (Phase 1)

Serves 4

Prep time: 10 minutes
Start to finish: 15 minutes

Ingredients
1/2 cup no-salt-added tomato sauce
1/4 cup strongly brewed decaffeinated coffee
2 tablespoons Worcestershire sauce
1 tablespoon sugar-free pancake syrup
1 (1 1/2 pounds) sirloin steak, about 1 1/2 inches thick
1 teaspoon freshly ground black pepper

Instructions In a small saucepan, combine tomato sauce, coffee, Worcestershire sauce, and syrup. Bring to a simmer and remove from the heat. Transfer 2/3 cup of the sauce to a small bowl and reserve for dipping.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Rub steak on both sides with pepper. Grill steak, basting frequently with remaining 1/3 cup mop sauce, 5 to 7 minutes per side for medium-rare. Allow steak to rest for 5 to 10 minutes.

Cut steak into thin slices, divide evenly among 4 plates, and serve with reserved mop sauce for dipping.

This recipe was from The South Beach Diet Taste of Summer Cookbook.

Nutritional Information:
299 calories
14 g total fat (5 g sat)
5 g carbohydrate
37 g protein
0 g fiber
180 mg sodium

----------------------------------

Applebee's Southwest Steak (Copycat)

Serves/Makes: 2
Ready In: 30 minutes

Ingredients:
2 (5.5 ounce) sirloin steaks, or your favorite cut
4 shakes blackened steak seasoning
1/2 cup red peppers, julienne cut
1/2 cup green peppers, julienne cut
1 cup yellow onion, julienne cut
Butter, as needed
Salt, to taste
Pepper, to taste
Garlic, granulated, to taste
1 slice rf Cheddar cheese
1 slice rf Monterey jack cheese


Directions:
Preheat skillet or grill to 550 degrees F.

Shake blackened steak seasoning on to one side of meat and grill to desired doneness, turning halfway on grill between "flips" to achieve "diamond" grill marks.

While steak is cooking, cut onions and peppers. Melt butter and saute onions and peppers. Season with salt, pepper and garlic. Reduce heat and hold until steak is cooked.

For final minute of steak cooking, top with cheese slices. Plate for service with onions and peppers.

------------------------------------

Meatball Casserole


1/2 small white onion
2 cloves garlic
2 T. olive oil
1 lb. ground sirloin
1 egg
2 T. grated parmesan cheese
1 T. dijon mustard (check ingredients for no sugar)
1 1/2 T. dried parsley
1 1/2 t. dried oregano
1/4 t. salt
1/8 t. ground black pepper
1 jar (26 oz) no-sugar-added pasta sauce
1 8 oz. pkg fat-free mozzarella cheese


1. Preheat the oven to 350. In a food processor or mini-chopper, chop onion and garlic medium to fine. In an 8-inch skillet, heat olive oil over medium heat and cook onion mixture, stirring occasionally, 5 minutes or until onion is translucent. Remove from heat and let cool completely.

2. In a large bowl, combine onion mixture with remaining ingredients except the pasta sauce and cheese. Shape into 20 (2 inch) meatballs.

3. In a 13 X 9-inch baking dish, arrange the meatballs. Bake 25 minutes; pour sauce over meatballs, then sprinkle with mozzarella cheese. Bake an additional 10 minutes or until meatballs are thoroughly cooked. Remove from over and let stand 5 minutes before serving.
--------------------------------

Inside Out Brussels Sprouts

1 lb. lean ground beef
1 small onion, chopped
1 egg, lightly beaten
3/4 t. garlic salt
1/4 t. pepper
5 ounces frozen brussels sprouts
1 can [15 ounce] tomato sauce
1/2 c. water
1/2 t. dried thyme - or italian seasoning


Combine beef, onion, egg, garlic salt, and pepper. Mix well and shape a scant 1/4 cupful around each frozen brussels sprout to form a meatball. Place in an ungreased 15x10x1 baking dish. Combine tomato sauce, water, and seasoning and pour over meatballs. Cover and bake at 350-degrees for 1 hour and 15 minutes or until meatballs are cooked through [I believe you can also just use fresh brussels sprouts and change the time accordingly.]

Some notes from people who tried these: if desired add some grated parmesan cheese to the meat mixture; roast the brussels sprouts first [even better tasting]

------------------------------------

SPINACH BURGERS
Hands-on time: 15 minutes to mix, plus grill time
Time to table: 90 minutes
Serves 4

10 ounces frozen spinach, defrosted, chopped and squeezed to release liquid
8 ounces lean ground turkey (99% free)
8 ounces lean ground sirloin
2 tablespoons fresh parsley (can use cilantro)
1 teaspoon minced fresh sage
1 teaspoon minced fresh thyme
1/2 teaspoon minced fresh rosemary
Kosher salt to taste
Freshly ground pepper

Mix all the ingredients, being careful not to overmix the ground meat, work it as little as possible. Shape into four patties. Place on a plate, cover with plastic wrap, refrigerate for an hour (or more, one hour was good tonight) for flavors to meld. Grill as usual.

NUTRITION ESTIMATE
Per Patty (not including your choice of buns): 190 Cal (36% from Fat, 58% from Protein, 6% from Carb); 27 g Protein; 8 g Tot Fat; 3 g Sat Fat; 3 g Mono Fat; 3 g Carb; 2 g Fiber; Net carb 1; 0 g Sugar; 97 mg Calcium; 4 mg Iron; 123 mg Sodium; 57 mg Cholesterol;

--------------------------------

Slightly modified from "500 Low Carb Recipes", by Dana Carpender.

Zucchini Meatloaf

----------
3 tbsp olive oil or butter
2 cups chopped zucchini squash
1 medium onion, chopped.
3 cloves garlic, crushed
2 lbs ground beef
3/4 cup parmesan cheese
2 eggs
1 tsp salt
1/2 tsp pepper

In place of the 2 eggs, you can try
1/4 to 1/2 cup salsa
1 egg

Preheat oven to 350 degrees.

Saute the zucchini, onion and garlic in the oil/butter over medium high heat until al dente. Set it aside to cool for a bit.

In a big bowl, (and with clean hands!) knead the rest of the ingredients together thoroughly until well mixed. Add the vegetables and mix again.

Shape into two loaf pans and bake on the middle rack for 65 to 90 minutes, depending on how done you want your meat. I like it about medium well, so my oven took about 75 minutes for that.

You can also cook it directly on a broiler rack for the fat from the hamburger to drip off. I use 93% lean hamburger, so I don't bother, but other types meat may differ. Be aware that using this method, it might be better to shape one larger two inch thick loaf than two separate

--------------------------------------

No-Pasta Lasagna (phase 1)

Ingredients:

1 onion, chopped
3 cloves garlic, chopped
2 C. mushrooms sliced
2 1bs. lean hamburger meat (I use ground turkey)
salt/pepper
4 C. low-sugar tomato sauce
3 lbs. zucchini or peeled eggplant, sliced thin, lengthwise (or rounds)
1 egg
2 c. part-skim ricotta
4 C. low fat shredded mozzarella
1 C. low fat Parmesan, fresh grated


How to Prepare:
Saute the onions until golden. Add garlic and mushrooms and cook 5 minutes on medium heat. Add to
sauce. Use the same saute pan to brown the meat (add S&P), and drain well, mix sauce and meat together. In a bowl combine the egg, ricotta and parmesan. Grease a 9" x 13" baking pan. Arrange a layer of eggplant or zucchini in the bottom of the pan, laying the pieces side by side closely, as though they were lasagna noodles. Next, add a layer of the ricotta mix. Next, add a layer of the sauce mix, then a layer of mozzarella cheese. Repeat until everything is gone. Make the top layer cheese. Cover with foil. Bake at 350 degrees for about 50 minutes, uncover and bake about 10 minutes. (Check the lasagna with a fork to make sure the zucchini is tender.)
------------------------------------

Breakfast Meat & Veggie Balls


2 lbs. turkey breakfast sausage
1 lb. very lean ground beef
2 eggs or their equivalent in egg substitute
1/4 cup minced onion
1/4 cup minced bell pepper
1/4 cup coarsely chopped mushrooms
pepper

Remove the sausage from the casings. Mix with ground beef until combined. Add all other ingredients and combine well.

Form into small balls (about two tbsp. per ball) and place on a broiler rack with has been sprayed with non-stick spray. Keep the meat mixture cold and dip your hands into a bowl of cold water while forming the meatballs in order to make this easier.

Bake at 350 for 15 to 20 minutes, then turn and continue baking for another 15 minutes or so or until they're nicely browned and reach an internal temp of at least 165.

Freeze separately on a cookie sheet and then place in a freezer bag and freeze until you need them. 1 or 2 is a serving. (My husband loved these. I used red, green, yellow red pepper and cut it up small but big enough so that when you have to chew it, it lasts longer)


--------------------------------

Pepperoncini Beef

Prep Time: 10 Minutes
Cook Time: 8 Hours
Ready In: 8 Hours 10 Minutes
Yields: 12 servings

Makes a delicious and simple filling for gyro sandwiches. Serve on bread of choice with provolone or mozzarella cheese, and your choice of condiments. When making the sandwiches, place meat in rolls, cover with cheese, and zap in a microwave for a few seconds. Don't forget to use the pepperoncini in the sandwiches.

INGREDIENTS:
1 (3 pound) beef chuck roast
4 cloves garlic, sliced

1 (16 ounce) jar pepperoncini

DIRECTIONS:
1. Make small cuts in roast, and insert garlic slices in cuts. Place roast in the slow cooker, and pour the entire contents of the jar of pepperoncini, including liquid, over meat.
2. Cover, and cook on Low for 6 to 8 hours.
----------------------------------------
---------

Swedish Pot Roast - P1
Serves 4

2 lbs. beef pot roast
1 tsp. nutmeg
1 tsp. cinnamon
1/2 tsp ginger
2 tsp salt
1 tsp. pepper
1 cup onions chopped
1 clove garlic minced
1/2 cup splenda
1/2 cup cooking wine or vinegar
1/2 cup water
4 bay leaves

Preheat oven to 350F
Combine nutmeg, cinnamon, ginger, salt, and pepper.
Remove any visible fat from roast.
Rub spices into meat.
Spray large skillet with cooking spray.
Brown meat on all sides.
Move meat to roasting pan.
Add remaining ingredients and cover.
Bake for 30 minutes per lb. or until the meat thermometer shows 170 F.
Let stand for 10 minutes before carving.
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BEEF AND VEGGIE CHEESE CASSEROLE- P1

INGREDIENTS:

PAM cooking spray
2 medium tomatoes, sliced
2 medium zucchini, sliced
12 oz. of lean ground beef
2 medium garlic cloves, minced
1 cup canned tomato sauce
2 cups fat-free cottage cheese
1 large egg yolk
1/2 cup low-fat shredded cheddar cheese
1 tbsp parsley, oregano or rosemary, chopped (I used dried)
1/8 tsp salt, or to taste
1/8 tsp black pepper, or to taste

DIRECTIONS:

*Preheat oven to 500 F. Coat a baking sheet with cooking spray and spread tomatoes and zucchini over sheet. Roast vegetables for 10 to 12 minutes.

*Meanwhile, in a large, nonstick skillet, sauté beef and garlic, until beef is browned. Stir in tomato sauce and bring to a simmer.

*Spread beef mixture in a large, shallow baking dish and top with roasted vegetables. Reduce oven temperature to 350 F.

*Whisk together cottage cheese, egg yolk, cheddar cheese, herbs, salt and pepper in a medium bowl. Spoon over roasted vegetables and smooth with a rubber spatula.

*Bake until very hot and bubbling around the edges, about 35 minutes. Cut into six equal pieces and serve.

NOTE:

If preparing casserole in advance and freezing it, make sure to thaw it completely in the refrigerator before baking it. Increase the baking time by 5 to 10 minutes.
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Sirloin Tips and Mushrooms - South Beach Diet Recipe (Phase 1)

Makes 6 servings.
3 tablespoons olive oil
3 cloves garlic, minced
1 1/2 pounds beef sirloin
1 1/2 cup of fresh mushrooms, chopped
1 cup of fresh tomatoes pureed in food procesor
salt to taste
freshly ground pepper, to taste
3/4 cup red cooking wine
Directions
1 Cut beef into cubes. In a large skillet over
medium/high heat, heat the olive oil and brown beef cubes
with the garlic.
2 Add mushrooms , pureed tomato , salt, pepper
and red cooking wine. Cook for 30 minutes or until beef cubes are
tender. Add a little more cooking wine while cooking if desired.
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Southwestern Ground Beef Chili - South Beach Diet Recipe (Phase 1)

Ingredients:
2 1/2 lbs Ground Beef
1/2 small chopped onion (lg chop)
1 small green bell pepper (lg chop)
1 small red bell pepper (lg chop)
2 tablespoons vegetable oil
1/2 bunch fine chopped fresh cilantro
4 tablespoons chili powder
3 tablespoons ground cumin
2 tablespoons chopped garlic in oil
1/4 teaspoon cayenne pepper
2 teaspoons salt
1 teaspoon black pepper
1/2 teaspoon granulated garlic or garlic powder

Method:
Place the vegetable oil , peppers and onions in a large skillet and cook over a medium high heat until slightly tender. Add in the ground beef and spices and brown .
Cook until well done , stirring all the while. Skim off excess grease as it cools.

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Cuban dish: "Picadillo" - South Beach Diet Recipe (Phase 1)

Ingredients:

1/4 cup of olive oil
1 medium-sized onion, chopped
1 medium-sized green pepper, seeded and chopped
2 to 3 cloves of garlic, finely chopped
1 pound of lean ground beef
1/2 pound of boiled ham, (find it in the cold cut section), finely chopped
1/2 cup of fresh tomatoes chopped
1/4 cup od pimento-stuffed green olives cut in half and a tablespoon if its juice
1 tablespoon of salt
pepper to taste
1/2 cup of cooking wine (if desired)
1/2 tablespoon of your favorite seasoning, such as ACCENT Seasoning or Mrs Dash

In a casserole, heat the oil over low heat until fragrant, then add the onion, pepper, and garlic, and cook, stirring, 10 minutes.

Add the beef and ham and cook, stirring until brown (the ham will stay pink), 10 to 15 minutes, breaking up large chunks with a wooden spoon. Drain off any excess fat.

Add the cooking wine (or red wide if you are on Phase II), tomatoes, salt and seasoning, along with the olives and a tablespoon of the olive juice. Continue cooking for 10 to 15 minutes.
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Meat Crust Pizza - South Beach Diet Recipe (Phase 1)

Brown about 2 pound of extra lean ground beef. Preheat oven to 350 Put beef in a large bowl & mix well with 2 cups of Lf mozzarella cheese. Spread mixture out like a pizza crust on a cookie sheet or a baking stone. Put 1 cup pizza sauce on the mixture. Ragu is ok.(pizza sauce, no sugar in it) Top with 1-2 cups of Lf shredded mozzarella. Top with canadian bacon and or low fat pepperoni slices I usually just use the canadian bacon (optional onions, peppers, anything legal that you like on pizza's.) Cook 15 min. or so (when top cheese starts to brown it is done.) Put foil on rack below to catch any drippings.

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SLOPPY JOE PIE Phase 1
1 pound ground beef
1/3 cup onion, chopped (1 1/2 ounces)
2 stalks celery, minced
1 clove garlic, minced
1/2 cup tomato sauce
2 teaspoons Splenda
1 tablespoon white vinegar
1 tablespoon Worcestershire sauce
1 teaspoon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
2 eggs
1/2 cup mayonnaise (used light, and slightly less)
1/4 cup ff half & half
8 ounces ff cheddar cheese, shredded
Brown hamburger w/ onion, celery & garlic; drain fat. Add tomato sauce, Splenda, vinegar, Worcestershire sauce, mustard, salt & pepper. Mix well & let simmer, uncovered, abt 10 min or so just to blend flavors. Put meat mixture in bottom of a greased (I used ICBINB) glass pie plate; mix in about ½ the cheese. Spread remaining cheese over top. Beat eggs in sm bowl & whisk in mayo, cream. Pour custard mixture evenly over cheese. Bake @ 350º 30-35 min til nicely browned. Let stand 10 min before cutting. Makes 6-8 servings (6 servings - 4.5 net carbs each) (8 serving - 3.5 net carbs each) --less if using 1/2 & 1/2, & light mayo

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Shepherd's Pie

1-2 cups mashed cauliflower
pepper
1 lb lean ground beef or ground turkey
1 lg. tomato, chopped
6 sliced mushrooms
2 TBSP chopped parsley
1 TBSP tomato paste
1 dash Worcestershire sauce
1 cup beef broth
1/2 cup plain LF or FF yogurt
1 package frozen green beans
LF or FF Cheddar Cheese (for sprinkling)

Make your mashed cauliflower, set aside. Mix the beef broth and yogurt, set "gravy" aside. Cook meat until browned and crumbly, season to taste with pepper. Add tomatoes, mushrooms, parsley, tomato paste, Worcestershire and "gravy". Mix well. Add green beans and cook about 5-10 minutes. Turn mixture into a casserole sprayed with cooking spray. Spread mashed cauliflower evenly over meat. Bake at 400 F. for 25 minutes. Remove and sprinkle with cheese, bake 15 min. more until cheese is melted and bubbly.

Fresh green beans can be substituted for frozen ones if you'd like them to be crispier.
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