1 medium eggplant, washed
1 tbl tahini
1/4 tsp salt
4 cloves garlic, minced
2 tbl lemon juice
Prick eggplant in several places with a sharp knife. Roast on the grill or microwave until soft (about 8 minutes in the microwave). Allow to cool.
Cut stem off eggplant, split eggplant in half and scrape out flesh. Discard skin and stem. Put eggplant flesh in food processor with rest of ingredients and process until very smooth.
Serve with pita chips.
Thursday, July 31, 2008
Eggplant with Prosciutto and Provolone
1 medium eggplant, peeled and sliced
4 slices prosciutto ham (regular deli ham is OK too)
4 slices provolone cheese
1 tbl olive oil
1 14.5-oz can crushed tomatoes, drained
1 8-oz can tomato sauce
3 cloves garlic, minced
1 medium onion, chopped
4 oz mushrooms, sliced
1 tbl Italian seasoning
Preheat broiler. Spray a cookie sheet with olive oil cooking spray. Place eggplant on cookie sheet and spray the eggplant with more cooking spray. Broil eggplant 5 minutes per side or until browned. Turn off broiler and preheat oven to 350F.
In medium skillet, heat olive oil over medium-high heat. Saute onions and garlic until soft. Add tomatoes, tomato sauce, and mushrooms. Reduce heat to medium-low and cook 5 minutes.
Spray a baking dish with cooking spray. Put enough tomato mixture in it to cover the bottom. Add a layer of eggplant. Place prosciutto over the eggplant. Place provolone over the prosciutto. Add another layer of eggplant and cover with the rest of the tomato mixture.
Bake 45 minutes or until bubbly.
4 servings
4 slices prosciutto ham (regular deli ham is OK too)
4 slices provolone cheese
1 tbl olive oil
1 14.5-oz can crushed tomatoes, drained
1 8-oz can tomato sauce
3 cloves garlic, minced
1 medium onion, chopped
4 oz mushrooms, sliced
1 tbl Italian seasoning
Preheat broiler. Spray a cookie sheet with olive oil cooking spray. Place eggplant on cookie sheet and spray the eggplant with more cooking spray. Broil eggplant 5 minutes per side or until browned. Turn off broiler and preheat oven to 350F.
In medium skillet, heat olive oil over medium-high heat. Saute onions and garlic until soft. Add tomatoes, tomato sauce, and mushrooms. Reduce heat to medium-low and cook 5 minutes.
Spray a baking dish with cooking spray. Put enough tomato mixture in it to cover the bottom. Add a layer of eggplant. Place prosciutto over the eggplant. Place provolone over the prosciutto. Add another layer of eggplant and cover with the rest of the tomato mixture.
Bake 45 minutes or until bubbly.
4 servings
Italian Style Steak
1 lb steak
1 tbl finely chopped fresh rosemary, or 1/2 tbl dried
1 tbl finely chopped fresh thyme, or 1/2 tbl dried
2 tbl lemon juice
1 garlic clove, minced
1/2 tsp salt
1/4 tsp pepper
Combine steak, herbs, lemon, garlic, salt & pepper in a large zip-top plastic bag. Marinate in refrigerator, turning steak occasionally, for 1 hr.
Remove beef from bag and discard marinade. Grill or broil beef to desired degree of doneness.
4 servings
1 tbl finely chopped fresh rosemary, or 1/2 tbl dried
1 tbl finely chopped fresh thyme, or 1/2 tbl dried
2 tbl lemon juice
1 garlic clove, minced
1/2 tsp salt
1/4 tsp pepper
Combine steak, herbs, lemon, garlic, salt & pepper in a large zip-top plastic bag. Marinate in refrigerator, turning steak occasionally, for 1 hr.
Remove beef from bag and discard marinade. Grill or broil beef to desired degree of doneness.
4 servings
Sesame Noodles
8 oz soba noodles (or thin spaghetti broken in half)
1/4 c. soy sauce
1 tbl sesame oil
1 packet Splenda
4 oz matchstick cut carrots (prepackaged is OK)
3 scallions, chopped
1 cucumber, peeled, seeded, and sliced thin
Cook noodles according to package directions, drain, rinse with cold water and drain again. Combine noodles with rest of ingredients and mix well. Serve at room temperature or cold.
4 servings
1/4 c. soy sauce
1 tbl sesame oil
1 packet Splenda
4 oz matchstick cut carrots (prepackaged is OK)
3 scallions, chopped
1 cucumber, peeled, seeded, and sliced thin
Cook noodles according to package directions, drain, rinse with cold water and drain again. Combine noodles with rest of ingredients and mix well. Serve at room temperature or cold.
4 servings
Mushroom & Bacon Salad
8 oz fresh mushrooms, sliced
1 tbl bacon bits
Lemon vinaigrette:
2 tbl olive oil
3 tbl lemon juice
1/4 tsp tarragon
1 packet Splenda
1/4 tsp salt
Whisk vinaigrette ingredients together in a medium bowl. Add mushrooms and bacon bits and toss gently. Chill until ready to serve.
4 (2-oz) servings
1 tbl bacon bits
Lemon vinaigrette:
2 tbl olive oil
3 tbl lemon juice
1/4 tsp tarragon
1 packet Splenda
1/4 tsp salt
Whisk vinaigrette ingredients together in a medium bowl. Add mushrooms and bacon bits and toss gently. Chill until ready to serve.
4 (2-oz) servings
Mexican Black Bean Salad
1 can black beans, drained & rinsed
3 scallions, chopped
2 ripe plum tomatoes, diced
1/3 c. corn (fresh, frozen or canned)
1/4 c. chopped red bell pepper
2 tbl olive oil
1 tbl lime juice
2 tbl chopped fresh cilantro
1/4 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
Combine all ingredients in a medium bowl and toss gently. Chill until ready to serve.
4 servings
3 scallions, chopped
2 ripe plum tomatoes, diced
1/3 c. corn (fresh, frozen or canned)
1/4 c. chopped red bell pepper
2 tbl olive oil
1 tbl lime juice
2 tbl chopped fresh cilantro
1/4 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
Combine all ingredients in a medium bowl and toss gently. Chill until ready to serve.
4 servings
Cold Cucumber Avocado Soup
3 c. peeled, seeded, sliced cucumber
2 c. lowfat buttermilk
1 c. peeled, pitted, diced avocado
1/4 c. chopped red onion, divided
1 tsp chopped fresh basil, divided
1/4 tsp salt
1/4 tsp pepper
1 tsp lime juice
1 fresh tomato, seeded and chopped
4 tbl FF plain yogurt
Put cucumber, buttermilk, 1/2 c. avocado, 1/8 c. onion, 1/2 tsp basil, salt & pepper in blender. Blend until very smooth. Refrigerate until chilled, at least 1 hr.
In a small bowl, combine remaining avocado, onion & basil with the lime juice and tomato.
Ladle the soup into bowls. On each serving, put 1 tbl yogurt and about 1 tbl tomato mixture.
4 servings
2 c. lowfat buttermilk
1 c. peeled, pitted, diced avocado
1/4 c. chopped red onion, divided
1 tsp chopped fresh basil, divided
1/4 tsp salt
1/4 tsp pepper
1 tsp lime juice
1 fresh tomato, seeded and chopped
4 tbl FF plain yogurt
Put cucumber, buttermilk, 1/2 c. avocado, 1/8 c. onion, 1/2 tsp basil, salt & pepper in blender. Blend until very smooth. Refrigerate until chilled, at least 1 hr.
In a small bowl, combine remaining avocado, onion & basil with the lime juice and tomato.
Ladle the soup into bowls. On each serving, put 1 tbl yogurt and about 1 tbl tomato mixture.
4 servings
Thursday, July 24, 2008
Tomato, Watermelon & Cucumber Salad
2 large red tomatoes, chopped
2 cups watermelon chunks
1 cucumber, peeled, seeded, and chopped
1/2 small red onion, thinly sliced
3 tbl red wine vinegar
2 tbl olive oil
1 tsp salt
1/4 tsp pepper
1/4 c. sliced fresh basil leaves
Combine tomatoes, watermelon and cucumber in medium bowl. Whisk the vinegar, olive oil, salt and pepper in a small bowl and toss with the tomato mixture. Sprinkle with basil and serve.
4 servings
2 cups watermelon chunks
1 cucumber, peeled, seeded, and chopped
1/2 small red onion, thinly sliced
3 tbl red wine vinegar
2 tbl olive oil
1 tsp salt
1/4 tsp pepper
1/4 c. sliced fresh basil leaves
Combine tomatoes, watermelon and cucumber in medium bowl. Whisk the vinegar, olive oil, salt and pepper in a small bowl and toss with the tomato mixture. Sprinkle with basil and serve.
4 servings
Crockpot Chicken Thighs with Olives and Basil
4 chicken thighs (with or without skin - if you leave the skin on while cooking, the meat will be more moist but the finished dish will contain more fat)
1/2 tsp salt
1/4 tsp black pepper
1/2 onion, chopped
6 cloves garlic, peeled
1 tsp chopped fresh rosemary (or 1/2 tsp dried)
1/4 c. dry white wine or chicken broth
1/2 c. chicken broth
1/2 c. canned crushed tomatoes in tomato puree
1/3 c. halved and pitted black olives
1/3 c. chopped fresh basil
Spray crockpot with cooking spray. Add onion and garlic. Put chicken on top of that. Combine rosemary, wine, broth, and tomatoes and pour on top. Sprinkle with olives and half of the basil. Cook on high 6 hrs or until chicken is done. Sprinkle with rest of basil and serve.
4 servings
1/2 tsp salt
1/4 tsp black pepper
1/2 onion, chopped
6 cloves garlic, peeled
1 tsp chopped fresh rosemary (or 1/2 tsp dried)
1/4 c. dry white wine or chicken broth
1/2 c. chicken broth
1/2 c. canned crushed tomatoes in tomato puree
1/3 c. halved and pitted black olives
1/3 c. chopped fresh basil
Spray crockpot with cooking spray. Add onion and garlic. Put chicken on top of that. Combine rosemary, wine, broth, and tomatoes and pour on top. Sprinkle with olives and half of the basil. Cook on high 6 hrs or until chicken is done. Sprinkle with rest of basil and serve.
4 servings
Asian Cucumber Salad
1-3/4 c. thinly sliced peeled & seeded cucumber
1/4 tsp salt
1 c. red bell pepper strips
2 tbl rice wine vinegar
2 tsp grated fresh ginger
2 tsp sesame oil
1/8 tsp crushed red pepper
1/4 tsp black pepper
1 packet Splenda
1/2 tsp soy sauce
Place cucumber in a colander, sprinkle with salt, toss well, and drain 20 min. Combine cucumber and bell pepper in medium bowl.
Whisk rest of ingredients together in a small bowl. Toss with veggies and chill 1 hr or until ready to serve.
3-4 servings
1/4 tsp salt
1 c. red bell pepper strips
2 tbl rice wine vinegar
2 tsp grated fresh ginger
2 tsp sesame oil
1/8 tsp crushed red pepper
1/4 tsp black pepper
1 packet Splenda
1/2 tsp soy sauce
Place cucumber in a colander, sprinkle with salt, toss well, and drain 20 min. Combine cucumber and bell pepper in medium bowl.
Whisk rest of ingredients together in a small bowl. Toss with veggies and chill 1 hr or until ready to serve.
3-4 servings
Cold Soba Noodles with Vietnamese Pork
3 tbl scallions, divided
2 tbl sesame oil, divided
4 tsp Thai fish sauce or water, divided
1 tbl tamari sauce or soy sauce
2 tsp Splenda brown sugar blend
1/4 tsp black pepper
1/2 lb. boneless pork cutlets, trimmed and cut into 1/2" thick strips
8 oz uncooked soba noodles (can use thin spaghetti instead)
2 tbl rice wine vinegar
1 tsp chili paste with garlic
3 cups shredded cabbage
1/2 cup finely chopped red pepper
Combine 1 tbl scallions, 1 tbl sesame oil, 1 tsp fish sauce, and next 4 ingredients in a large zip-top plastic bag. Seal. Marinate in refrigerator 20 minutes.
Cook noodles according to package directions, omitting salt and fat. Drain.
Combine remaining 1 tbl oil, 1 tbl fish sauce, vinegar, and chili paste in a large bowl, stirring well. Add noodles, cabbage, and bell pepper. Toss to coat.
Heat a skillet over medium-high heat. Coat skillet with cooking spray. Remove pork from marinade and add to pan. Cook 1-1/2 minutes or until done. Arrange pork over noodle mixture and sprinkle with remaining 2 tbl scallions.
4 servings (serving = 2-1/2 c. noodles, 1/2 c. pork, and 1-1/2 tsp scallions)
2 tbl sesame oil, divided
4 tsp Thai fish sauce or water, divided
1 tbl tamari sauce or soy sauce
2 tsp Splenda brown sugar blend
1/4 tsp black pepper
1/2 lb. boneless pork cutlets, trimmed and cut into 1/2" thick strips
8 oz uncooked soba noodles (can use thin spaghetti instead)
2 tbl rice wine vinegar
1 tsp chili paste with garlic
3 cups shredded cabbage
1/2 cup finely chopped red pepper
Combine 1 tbl scallions, 1 tbl sesame oil, 1 tsp fish sauce, and next 4 ingredients in a large zip-top plastic bag. Seal. Marinate in refrigerator 20 minutes.
Cook noodles according to package directions, omitting salt and fat. Drain.
Combine remaining 1 tbl oil, 1 tbl fish sauce, vinegar, and chili paste in a large bowl, stirring well. Add noodles, cabbage, and bell pepper. Toss to coat.
Heat a skillet over medium-high heat. Coat skillet with cooking spray. Remove pork from marinade and add to pan. Cook 1-1/2 minutes or until done. Arrange pork over noodle mixture and sprinkle with remaining 2 tbl scallions.
4 servings (serving = 2-1/2 c. noodles, 1/2 c. pork, and 1-1/2 tsp scallions)
Thai Grapefruit & Jicama Salad
1 small jicama, peeled and cut into matchstick pieces
1 cup shredded cabbage
1 cup carrots, peeled and cut into matchstick pieces (you can buy pre-cut matchstick carrots in many supermarkets)
1 grapefruit, peeled, seeded, white pith removed, cut into sections, then each section cut in half
2 tbl rice vinegar
1 tbl lemon juice
1 packet Splenda
1 tsp Thai fish sauce or soy sauce
2 tbl chopped pecans
Combine veggies in a medium bowl.
Combine vinegar, lemon juice, Splenda, and fish sauce in a small bowl and pour over veggies. Sprinkle with pecans, toss and serve.
3-4 servings
1 cup shredded cabbage
1 cup carrots, peeled and cut into matchstick pieces (you can buy pre-cut matchstick carrots in many supermarkets)
1 grapefruit, peeled, seeded, white pith removed, cut into sections, then each section cut in half
2 tbl rice vinegar
1 tbl lemon juice
1 packet Splenda
1 tsp Thai fish sauce or soy sauce
2 tbl chopped pecans
Combine veggies in a medium bowl.
Combine vinegar, lemon juice, Splenda, and fish sauce in a small bowl and pour over veggies. Sprinkle with pecans, toss and serve.
3-4 servings
Salmon with Strawberry Vinaigrette
12 oz strawberries, stemmed
1/4 tsp dried basil
1/4 tsp dried oregano
1/4 tsp dried thyme
1/4 tsp minced garlic
1/4 tsp salt
1/4 tsp black pepper
1/8 tsp red pepper flakes
1/4 c. balsamic vinegar
1/8 c. olive oil
12 oz salmon fillets
salt and pepper to taste
Put first 10 ingredients in blender or food processor and puree until smooth.
Heat grill or broiler. Sprinkle salmon with salt and pepper to taste. Grill or broil salmon 8 minutes or until fish flakes easily but is not dry. Drizzle salmon with strawberry mixture and serve.
three 4-oz servings
1/4 tsp dried basil
1/4 tsp dried oregano
1/4 tsp dried thyme
1/4 tsp minced garlic
1/4 tsp salt
1/4 tsp black pepper
1/8 tsp red pepper flakes
1/4 c. balsamic vinegar
1/8 c. olive oil
12 oz salmon fillets
salt and pepper to taste
Put first 10 ingredients in blender or food processor and puree until smooth.
Heat grill or broiler. Sprinkle salmon with salt and pepper to taste. Grill or broil salmon 8 minutes or until fish flakes easily but is not dry. Drizzle salmon with strawberry mixture and serve.
three 4-oz servings
Thai Beef and Tomato Salad
Dressing:
1 tbl Splenda brown sugar blend
2 tbl lime juice
2 tbl soy sauce
2 tsp peanut oil
2 tsp chili paste with garlic
2 tsp grated fresh peeled ginger
2 tsp Thai fish sauce or water
Salad:
4 cups of your favorite lettuce blend
2-3/4 cups halved grape tomatoes
3/4 cup sliced radishes
1/2 cup sliced peeled & seeded cucumber
1/4 cup sliced red onion
1 tbl chopped fresh cilantro
1 tbl chopped fresh basil
1 tbl chopped fresh mint
1/2 lb leftover garlic steak, sliced thin, or deli roast beef
Combine salad ingredients in large bowl. Toss with dressing and serve.
3-4 servings
Whisk dressing ingredients together in small bowl
1 tbl Splenda brown sugar blend
2 tbl lime juice
2 tbl soy sauce
2 tsp peanut oil
2 tsp chili paste with garlic
2 tsp grated fresh peeled ginger
2 tsp Thai fish sauce or water
Salad:
4 cups of your favorite lettuce blend
2-3/4 cups halved grape tomatoes
3/4 cup sliced radishes
1/2 cup sliced peeled & seeded cucumber
1/4 cup sliced red onion
1 tbl chopped fresh cilantro
1 tbl chopped fresh basil
1 tbl chopped fresh mint
1/2 lb leftover garlic steak, sliced thin, or deli roast beef
Combine salad ingredients in large bowl. Toss with dressing and serve.
3-4 servings
Whisk dressing ingredients together in small bowl
Tomato Salad with Feta, Herbs & Capers
2 cups cherry tomatoes, halved
1/4 c. crumbled reduced-fat feta cheese
1/8 c. thinly sliced fresh basil
1 tbl chopped fresh flat-leaf parsley
1 tbl chopped fresh mint
1/2 tbl capers, drained and chopped
1/2 tbl balsamic vinegar
1 tbl olive oil
1/4 tsp salt
1/8 tsp black pepper
Toss ingredients and serve.
4 servings
1/4 c. crumbled reduced-fat feta cheese
1/8 c. thinly sliced fresh basil
1 tbl chopped fresh flat-leaf parsley
1 tbl chopped fresh mint
1/2 tbl capers, drained and chopped
1/2 tbl balsamic vinegar
1 tbl olive oil
1/4 tsp salt
1/8 tsp black pepper
Toss ingredients and serve.
4 servings
Garlic Steak with Chimichurri Sauce
1 lb. steak (your choice of cut), trimmed
1/2 tsp salt
1/4 tsp black pepper
1 garlic clove, minced
Heat grill or broiler.
Rub steak evenly on both sides with salt, pepper, and garlic. Grill or broil 6 minutes. Turn and grill another 4 minutes or until desired doneness. Cover steak and let stand 5 minutes. Serve with Chimochurri Sauce:
1/4 c. packed fresh flat-leaf parsley
1 tbl lemon juice
1/4 tsp crushed red pepper
1/8 tsp salt
1/8 tsp sugar or Splenda
1/8 tsp ground cumin
1 large garlic clove
1 tbl olive oil
1/2 tbl water
Place sauce ingredients in mini food processor and process until finely minced.
4 servings
1/2 tsp salt
1/4 tsp black pepper
1 garlic clove, minced
Heat grill or broiler.
Rub steak evenly on both sides with salt, pepper, and garlic. Grill or broil 6 minutes. Turn and grill another 4 minutes or until desired doneness. Cover steak and let stand 5 minutes. Serve with Chimochurri Sauce:
1/4 c. packed fresh flat-leaf parsley
1 tbl lemon juice
1/4 tsp crushed red pepper
1/8 tsp salt
1/8 tsp sugar or Splenda
1/8 tsp ground cumin
1 large garlic clove
1 tbl olive oil
1/2 tbl water
Place sauce ingredients in mini food processor and process until finely minced.
4 servings
Thursday, July 17, 2008
Crab & Mango Salad
1 large ripe mango, peeled, pitted & diced
3 tbl lime juice
2 tbl Thai fish sauce or soy sauce
2 tbl Splenda
1/8 tsp red pepper flakes
1 tbl each: chopped fresh cilantro, basil & mint
1/2 c. lite coconut milk
8 oz fresh or imitation crabmeat, flaked
1 large ripe mango, peeled, pitted and chopped
2 tbl shredded coconut
Combine lime juice, fish sauce, Splenda, and red pepper flakes in small bowl, stir to dissolve the Splenda. Add the herbs and coconut milk.
Toss the lime juice mixture with the mango, crab, and shredded coconut. Chill until ready to serve.
4 servings
3 tbl lime juice
2 tbl Thai fish sauce or soy sauce
2 tbl Splenda
1/8 tsp red pepper flakes
1 tbl each: chopped fresh cilantro, basil & mint
1/2 c. lite coconut milk
8 oz fresh or imitation crabmeat, flaked
1 large ripe mango, peeled, pitted and chopped
2 tbl shredded coconut
Combine lime juice, fish sauce, Splenda, and red pepper flakes in small bowl, stir to dissolve the Splenda. Add the herbs and coconut milk.
Toss the lime juice mixture with the mango, crab, and shredded coconut. Chill until ready to serve.
4 servings
Caribbean Shrimp Salad
Salad:
1 10-ounce pkg lettuce mix
1 lb medium shrimp, peeled, deveined, and cooked
1 15-oz can black beans, rinsed and drained
1 cup fresh or canned pineapple chunks
1 red bell pepper, diced
4 tbl shredded coconut
Dressing:
1/2 c. lime juice
1/2 c. honey
2 tbl canola oil
2 tbl minced onion
2 tbl chopped fresh cilantro
2 tsp Caribbean seasoning
Caribbean seasoning:
1 tbl onion powder
1 tbl dry mustard
2 tsp allspice
2 tsp cinnamon
2 tsp red pepper flakes
1 tsp garlic powder
1/2 tsp salt
Place dressing ingredients in small food processor bowl and process until smooth.
In medium bowl, toss shrimp, beans, pineapple, red bell pepper, and coconut with half of the dressing, set aside. Reserve rest of dressing.
Arrange lettuce on 4 plates. Mound shrimp mixture onto lettuce. Drizzle salads with the rest of the dressing.
4 servings
1 10-ounce pkg lettuce mix
1 lb medium shrimp, peeled, deveined, and cooked
1 15-oz can black beans, rinsed and drained
1 cup fresh or canned pineapple chunks
1 red bell pepper, diced
4 tbl shredded coconut
Dressing:
1/2 c. lime juice
1/2 c. honey
2 tbl canola oil
2 tbl minced onion
2 tbl chopped fresh cilantro
2 tsp Caribbean seasoning
Caribbean seasoning:
1 tbl onion powder
1 tbl dry mustard
2 tsp allspice
2 tsp cinnamon
2 tsp red pepper flakes
1 tsp garlic powder
1/2 tsp salt
Place dressing ingredients in small food processor bowl and process until smooth.
In medium bowl, toss shrimp, beans, pineapple, red bell pepper, and coconut with half of the dressing, set aside. Reserve rest of dressing.
Arrange lettuce on 4 plates. Mound shrimp mixture onto lettuce. Drizzle salads with the rest of the dressing.
4 servings
Broccoli Crust Pizza
2 cups cooked chopped broccoli, drained
2 large eggs, beaten
2 cups shredded part-skim mozzarella
1 cup shredded lowfat cheddar cheese
1 tsp garlic powder
dried basil and black pepper to taste
your favorite pizza toppings (we like pepperoni, mushrooms, onions, pizza sauce, and more mozzarella)
Preheat oven to 450F.
Combine broccoli, eggs, cheeses, and garlic powder. Press evenly into well greased pizza pan or cookie sheet (this recipe makes a large 14" crust). Sprinkle with basil and pepper. Bake until browned and bubbly (15 minutes).
Sprinkle the broccoli crust with your favorite pizza toppings and bake until toppings are cooked to your liking.
2 large eggs, beaten
2 cups shredded part-skim mozzarella
1 cup shredded lowfat cheddar cheese
1 tsp garlic powder
dried basil and black pepper to taste
your favorite pizza toppings (we like pepperoni, mushrooms, onions, pizza sauce, and more mozzarella)
Preheat oven to 450F.
Combine broccoli, eggs, cheeses, and garlic powder. Press evenly into well greased pizza pan or cookie sheet (this recipe makes a large 14" crust). Sprinkle with basil and pepper. Bake until browned and bubbly (15 minutes).
Sprinkle the broccoli crust with your favorite pizza toppings and bake until toppings are cooked to your liking.
Chicken Salad with Cranberries & Almonds
1/4 c. orange juice
1 tbl balsamic vinegar
1/4 tsp salt
1 tbl orange marmalade (regular or no-sugar-added)
2 tbl canola oil
1 10-12 ounce package lettuce blend
2 cups chopped cooked chicken
1/2 red bell pepper, chopped
1/3 c. dried cranberries
1/3 c. slivered almonds
Whisk juice, vinegar, salt, marmalade and oil together in a small bowl.
Combine rest of ingredients in a large salad bowl. Add vinaigrette and toss evenly to coat.
1 tbl balsamic vinegar
1/4 tsp salt
1 tbl orange marmalade (regular or no-sugar-added)
2 tbl canola oil
1 10-12 ounce package lettuce blend
2 cups chopped cooked chicken
1/2 red bell pepper, chopped
1/3 c. dried cranberries
1/3 c. slivered almonds
Whisk juice, vinegar, salt, marmalade and oil together in a small bowl.
Combine rest of ingredients in a large salad bowl. Add vinaigrette and toss evenly to coat.
Asparagus with Mango Dressing
1/2 c. chopped, peeled mango
1 tbl cider vinegar
1 packet Splenda
1/2 c. nonfat yogurt
2 tbl light mayonnaise
1/2 tsp lemon juice
1 scallion, chopped
2 lbs fresh asparagus, trimmed & cut in 2" pieces
Puree mango, vinegar, Splenda, yogurt, mayonnaise and lemon juice in food processor until smooth.
Cook asparagus in boiling salted water until tender crisp, about 4-5 minutes. Drain. Combine with mango mixture.
1 tbl cider vinegar
1 packet Splenda
1/2 c. nonfat yogurt
2 tbl light mayonnaise
1/2 tsp lemon juice
1 scallion, chopped
2 lbs fresh asparagus, trimmed & cut in 2" pieces
Puree mango, vinegar, Splenda, yogurt, mayonnaise and lemon juice in food processor until smooth.
Cook asparagus in boiling salted water until tender crisp, about 4-5 minutes. Drain. Combine with mango mixture.
Avocado & Shrimp Omelet
12 eggs
1/4 c. chopped fresh parsley
4 tbl lemon juice, divided
1/2 tsp salt
1/4 tsp hot pepper sauce
2 avocados, peeled, pitted & diced
6 oz small cooked shrimp
Beat eggs, parsley, 3 tbl lemon juice, salt and hot pepper sauce. Set aside.
Gently toss the avocado with the remaining 1 tbl lemon juice. Set aside.
Spray a large omelet pan or skillet with cooking spray and heat over medium heat. Pour in egg mixture. Lifting edges of omelet to allow egg to run under and tilting the pan, cook the omelet until set but still moist on top.
Scatter avocado and shrimp over the top of the omelet. Fold omelet in half and heat 1-2 minutes. Slide onto serving plate and cut into 4 wedges.
4 servings
1/4 c. chopped fresh parsley
4 tbl lemon juice, divided
1/2 tsp salt
1/4 tsp hot pepper sauce
2 avocados, peeled, pitted & diced
6 oz small cooked shrimp
Beat eggs, parsley, 3 tbl lemon juice, salt and hot pepper sauce. Set aside.
Gently toss the avocado with the remaining 1 tbl lemon juice. Set aside.
Spray a large omelet pan or skillet with cooking spray and heat over medium heat. Pour in egg mixture. Lifting edges of omelet to allow egg to run under and tilting the pan, cook the omelet until set but still moist on top.
Scatter avocado and shrimp over the top of the omelet. Fold omelet in half and heat 1-2 minutes. Slide onto serving plate and cut into 4 wedges.
4 servings
Braised Kale
3/4 lb fresh kale, washed, stemmed, and chopped
1-1/2 tsp olive oil
1/4 c. diced red onion
2 cloves garlic, minced
2 tomatoes, peeled & roughly chopped
1/4 tsp dried basil
1/8 tsp dried oregano
1/8 tsp salt
1 tsp balsamic vinegar
1/4 tsp black pepper
Place drained but still damp kale in a large Dutch oven. Cover and cook over medium heat 6-7 minutes or until tender. Drain well, reserving 2 tbl of cooking liquid. Set aside. Heat oil in large skillet over medium-high heat, add onions and garlic and saute 3-4 minutes. Add kale, tomatoes, reserved cooking liquid, herbs, and salt. Stir to combine and cook 5 minutes. Remove skillet from heat and stir in vinegar and pepper.
4 servings
1-1/2 tsp olive oil
1/4 c. diced red onion
2 cloves garlic, minced
2 tomatoes, peeled & roughly chopped
1/4 tsp dried basil
1/8 tsp dried oregano
1/8 tsp salt
1 tsp balsamic vinegar
1/4 tsp black pepper
Place drained but still damp kale in a large Dutch oven. Cover and cook over medium heat 6-7 minutes or until tender. Drain well, reserving 2 tbl of cooking liquid. Set aside. Heat oil in large skillet over medium-high heat, add onions and garlic and saute 3-4 minutes. Add kale, tomatoes, reserved cooking liquid, herbs, and salt. Stir to combine and cook 5 minutes. Remove skillet from heat and stir in vinegar and pepper.
4 servings
Wednesday, July 16, 2008
Peanut Butter Chocolate Chip Protein Cookies!
2 scoops chocolate protein powder + enough flour to make 1-1/2 cups total
1 tsp baking soda
1 cup butter or margarine, softened
1/2 c. creamy or chunky peanut butter
1/2 c. Splenda sugar blend, or white sugar
1/2 c. packed Splenda brown sugar blend, or brown sugar
1 tsp vanilla extract
1 large egg
1-1/3 c. chocolate chips (chocolate or peanut butter & chocolate)
Preheat oven to 375F.
Combine flour and baking soda in a small bowl, set aside.
Beat butter, peanut butter, sugars, and vanilla in a large bowl until creamy. Beat in egg. Gradually beat in flour mixture. Stir in chocolate chips.
Drop dough by rounded tablespoon onto ungreased cookie sheets.
Bake 9-10 min. or until edges are set but centers are still soft. Cook 4 minutes. Remove to wire racks to cool completely
1 tsp baking soda
1 cup butter or margarine, softened
1/2 c. creamy or chunky peanut butter
1/2 c. Splenda sugar blend, or white sugar
1/2 c. packed Splenda brown sugar blend, or brown sugar
1 tsp vanilla extract
1 large egg
1-1/3 c. chocolate chips (chocolate or peanut butter & chocolate)
Preheat oven to 375F.
Combine flour and baking soda in a small bowl, set aside.
Beat butter, peanut butter, sugars, and vanilla in a large bowl until creamy. Beat in egg. Gradually beat in flour mixture. Stir in chocolate chips.
Drop dough by rounded tablespoon onto ungreased cookie sheets.
Bake 9-10 min. or until edges are set but centers are still soft. Cook 4 minutes. Remove to wire racks to cool completely
Monday, July 14, 2008
Cottage Cheese Banana Split
1/2 banana, split lengthwise
1/2 c. peanut butter chocolate cottage cheese pudding (see below)
1 tbl chopped peanuts
1 tbl SF fudge sauce
Place the banana pieces in a shallow bowl like this: ( )
Place the pudding in the empty space in the middle.
Sprinkle nuts on top of pudding.
Drizzle fudge sauce over everything.
1 serving
Peanut Butter Chocolate Cottage Cheese Pudding:
1 24-oz container FF/LF cottage cheese
1 4-serving pkg chocolate or white chocolate SF/FF pudding mix
2 tbl PB2 (or regular peanut butter)
1/4 c. Splenda
Whiz in food processor until very smooth
1/2 c. peanut butter chocolate cottage cheese pudding (see below)
1 tbl chopped peanuts
1 tbl SF fudge sauce
Place the banana pieces in a shallow bowl like this: ( )
Place the pudding in the empty space in the middle.
Sprinkle nuts on top of pudding.
Drizzle fudge sauce over everything.
1 serving
Peanut Butter Chocolate Cottage Cheese Pudding:
1 24-oz container FF/LF cottage cheese
1 4-serving pkg chocolate or white chocolate SF/FF pudding mix
2 tbl PB2 (or regular peanut butter)
1/4 c. Splenda
Whiz in food processor until very smooth
Breakfast Banana Split
1/2 banana, split lengthwise
1/4 c. FF/LF cottage cheese
1/4 c. berry-flavored yogurt
1/4 c. mixed fresh berries (raspberries, blueberries, strawberries, blackberries)
1 tbl. cereal (I like Kashi)
1 tbl. SF caramel sauce
Lay the split banana in a shallow bowl like this: ( ).
Spoon the cottage cheese and yogurt into the open space in the middle. Put the berries on top of the cottage cheese and yogurt. Drizzle caramel sauce over the banana pieces. Sprinkle cereal on top of the berries.
1 serving
1/4 c. FF/LF cottage cheese
1/4 c. berry-flavored yogurt
1/4 c. mixed fresh berries (raspberries, blueberries, strawberries, blackberries)
1 tbl. cereal (I like Kashi)
1 tbl. SF caramel sauce
Lay the split banana in a shallow bowl like this: ( ).
Spoon the cottage cheese and yogurt into the open space in the middle. Put the berries on top of the cottage cheese and yogurt. Drizzle caramel sauce over the banana pieces. Sprinkle cereal on top of the berries.
1 serving
Wednesday, July 9, 2008
Thai Slaw
1/2 head green cabbage, shredded
1/2 head purple cabbage, shredded
4 scallions, chopped
1 cucumber, peeled, seeded, and sliced
1/2 c. chopped fresh mint
1/2 c. chopped fresh cilantro
3 tbl rice vinegar
2 tbl soy sauce
1 tsp. Splenda
1/4 tsp. salt
1/4 tsp. pepper
1 ripe mango, peeled, pitted, and sliced
Mix vinegar, soy sauce, Splenda, salt and pepper in a large bowl. Add the vegetables, herbs and mango and toss well.
1/2 head purple cabbage, shredded
4 scallions, chopped
1 cucumber, peeled, seeded, and sliced
1/2 c. chopped fresh mint
1/2 c. chopped fresh cilantro
3 tbl rice vinegar
2 tbl soy sauce
1 tsp. Splenda
1/4 tsp. salt
1/4 tsp. pepper
1 ripe mango, peeled, pitted, and sliced
Mix vinegar, soy sauce, Splenda, salt and pepper in a large bowl. Add the vegetables, herbs and mango and toss well.
Citrus Soy Scallops
1 clove garlic, minced
1 tbl grated fresh ginger
2 tbl sesame oil
3 tbl soy sauce
1/4 c. SF maple syrup
1 grapefruit, zest & juice only
1 tsp pepper
1 lb. scallops
In large bowl, combine garlic, ginger, oil, soy sauce, syrup, zest & juice, and pepper. Reserve 1/4 c. of the mixture and set aside. Put scallops in the bowl and turn to coat with the seasoning mixture. Let marinate 15 min.
Preheat broiler. Spray a broiler pan with cooking spray. Remove scallops from bowl with slotted spoon and place on broiler pan. Save the marinade. Broil scallops 3 minutes per side or until just cooked through. While the scallops are cooking, boil the marinade in a small saucepan until slightly thickened. Drizzle the cooked scallops with the boiled marinade.
Serve with Soba Noodle Salad if you and/or your family can eat noodles (see below).
4 servings
SOBA NOODLE SALAD
8 oz soba noodles, cooked according to package directions and rinsed in cold water
reserved 1/4 c. marinade
1 cucumber, peeled, seeded, cut in half crosswise then into narrow strips lengthwise
1/2 c. shredded purple cabbage
1 grapefruit, peeled, white membranes removed, cut into segments
Toss ingredients together gently.
1 tbl grated fresh ginger
2 tbl sesame oil
3 tbl soy sauce
1/4 c. SF maple syrup
1 grapefruit, zest & juice only
1 tsp pepper
1 lb. scallops
In large bowl, combine garlic, ginger, oil, soy sauce, syrup, zest & juice, and pepper. Reserve 1/4 c. of the mixture and set aside. Put scallops in the bowl and turn to coat with the seasoning mixture. Let marinate 15 min.
Preheat broiler. Spray a broiler pan with cooking spray. Remove scallops from bowl with slotted spoon and place on broiler pan. Save the marinade. Broil scallops 3 minutes per side or until just cooked through. While the scallops are cooking, boil the marinade in a small saucepan until slightly thickened. Drizzle the cooked scallops with the boiled marinade.
Serve with Soba Noodle Salad if you and/or your family can eat noodles (see below).
4 servings
SOBA NOODLE SALAD
8 oz soba noodles, cooked according to package directions and rinsed in cold water
reserved 1/4 c. marinade
1 cucumber, peeled, seeded, cut in half crosswise then into narrow strips lengthwise
1/2 c. shredded purple cabbage
1 grapefruit, peeled, white membranes removed, cut into segments
Toss ingredients together gently.
Jicama & Green Bean Salad
1 packet (.11 oz) Crystal Light Cherry Pomegranate beverage powder
1/4 c. water
1-1/2 lb. jicama, peeled
3/4 lb green beans, trimmed
1/4 c. chopped walnuts
1 tbl chopped fresh parsley
1 tbl olive oil
1 tbl lemon juice
1/4 tsp salt
1/4 tsp pepper
Stir the Crystal Light into the water until dissolved.
Cut jicama into 1/4" thick slices. Stack the slices on a cutting board and cut into 1/4" sticks. Place in a bowl and toss with the Crystal Light mixture. Cover and chill 30 min., tossing occasionally.
Fill a medium bowl with ice cubes and water.
Cook the green beans in boiling salted water for 3 min. or until crisp-tender. Drain the beans and transfer to the bowl of ice water using a slotted spoon. Drain the beans again in a colander.
Whisk together the parsley, oil, lemon juice, salt and pepper. Toss together with the jicama mixture, beans, and walnuts.
1/4 c. water
1-1/2 lb. jicama, peeled
3/4 lb green beans, trimmed
1/4 c. chopped walnuts
1 tbl chopped fresh parsley
1 tbl olive oil
1 tbl lemon juice
1/4 tsp salt
1/4 tsp pepper
Stir the Crystal Light into the water until dissolved.
Cut jicama into 1/4" thick slices. Stack the slices on a cutting board and cut into 1/4" sticks. Place in a bowl and toss with the Crystal Light mixture. Cover and chill 30 min., tossing occasionally.
Fill a medium bowl with ice cubes and water.
Cook the green beans in boiling salted water for 3 min. or until crisp-tender. Drain the beans and transfer to the bowl of ice water using a slotted spoon. Drain the beans again in a colander.
Whisk together the parsley, oil, lemon juice, salt and pepper. Toss together with the jicama mixture, beans, and walnuts.
Broccoli & Grape Salad
4 cups broccoli florets
2 cups grapes
1/2 cup red bell pepper, chopped
3 scallions, chopped
1/4 cup slivered almonds
3 tbl bacon bits
1 tsp minced fresh ginger
2 cloves garlic, minced
1/2 cup canola oil
2 tbl lemon juice
1 tbl soy sauce
1 tbl tahini
Cook the broccoli in salted boiling water 3 minutes. Drain and set aside to cool 5 minutes.
Whisk the ginger, garlic, oil, lemon juice, soy sauce and tahini until well combined.
Toss the broccoli, grapes, bell pepper, scallions, almonds and bacon bits with the dressing. Refrigerate until ready to serve.
6 servings
2 cups grapes
1/2 cup red bell pepper, chopped
3 scallions, chopped
1/4 cup slivered almonds
3 tbl bacon bits
1 tsp minced fresh ginger
2 cloves garlic, minced
1/2 cup canola oil
2 tbl lemon juice
1 tbl soy sauce
1 tbl tahini
Cook the broccoli in salted boiling water 3 minutes. Drain and set aside to cool 5 minutes.
Whisk the ginger, garlic, oil, lemon juice, soy sauce and tahini until well combined.
Toss the broccoli, grapes, bell pepper, scallions, almonds and bacon bits with the dressing. Refrigerate until ready to serve.
6 servings
Asparagus & Citrus Salad
1-1/2 lbs fresh asparagus, trimmed
2 tbl chopped scallions
1 tbl balsamic vinegar
1 tbl sherry vinegar or dry sherry
2 tbl olive oil
1/4 tsp salt
1/4 tsp black pepper
4 oranges
4 tbl chopped walnuts
Combine scallions with the vinegar and sherry in a small bowl and let stand 20 minutes.
Zest 1 orange and add to the scallion mixture.
Squeeze 1/3 cup juice from the zested orange and add to the scallion mixture. Slowly whisk in the olive oil, salt and pepper. Set aside.
Cut the peel and white membrane off the other oranges and separate into segments, then cut each segment in half. Set aside.
Cut asparagus stalks in 4ths and cook in boiling salted water 4-5 minutes or until crisp-tender. Drain well and remove from the pan to cool 15 minutes. Toss the cooled asparagus with the orange segments, walnuts and scallion mixture.
4 servings
2 tbl chopped scallions
1 tbl balsamic vinegar
1 tbl sherry vinegar or dry sherry
2 tbl olive oil
1/4 tsp salt
1/4 tsp black pepper
4 oranges
4 tbl chopped walnuts
Combine scallions with the vinegar and sherry in a small bowl and let stand 20 minutes.
Zest 1 orange and add to the scallion mixture.
Squeeze 1/3 cup juice from the zested orange and add to the scallion mixture. Slowly whisk in the olive oil, salt and pepper. Set aside.
Cut the peel and white membrane off the other oranges and separate into segments, then cut each segment in half. Set aside.
Cut asparagus stalks in 4ths and cook in boiling salted water 4-5 minutes or until crisp-tender. Drain well and remove from the pan to cool 15 minutes. Toss the cooled asparagus with the orange segments, walnuts and scallion mixture.
4 servings
Friday, July 4, 2008
Lamb Chops with Rosemary and Garlic
1 tbl. chopped fresh rosemary
1 tsp. minched garlic
1 tbl. lemon juice
1 tsp. olive oil
1/2 tsp. garlic salt
1/4 tsp. black pepper
4 lamb chops
Combine first 4 ingredients in a small bowl.
Preheat broiler.
Spray broiler pan with cooking spray. Place lamb chops on pan and smear them with half of the rosemary mixture. Broil lamb chops 4-5 minutes or until browned. Turn over, smear them with the rest of the rosemary mixture. Broil another 4-5 minutes or until browned.
4 servings
1 tsp. minched garlic
1 tbl. lemon juice
1 tsp. olive oil
1/2 tsp. garlic salt
1/4 tsp. black pepper
4 lamb chops
Combine first 4 ingredients in a small bowl.
Preheat broiler.
Spray broiler pan with cooking spray. Place lamb chops on pan and smear them with half of the rosemary mixture. Broil lamb chops 4-5 minutes or until browned. Turn over, smear them with the rest of the rosemary mixture. Broil another 4-5 minutes or until browned.
4 servings
Easy Eggplant Parmesan
Breading and frying the eggplant for eggplant Parmesan results in a delicious but high-calorie dish that is far too much work for me. I make Easy Eggplant Parmesan using grilled instead of fried eggplant.
1 medium eggplant, peeled and sliced 1/2" thick
1/2 tsp dried oregano
1 26-oz jar spaghetti sauce
8 oz shredded part-skim mozzarella cheese
1/4 c. grated Parmesan cheese
Preheat broiler. Spray a cookie sheet with cooking spray. Lay the eggplant on the cookie sheet in a single layer. Spray the eggplant with olive oil flavor cooking spray. Sprinkle with half the oregano. Broil 4 minutes or until browned. Flip the eggplant over, spray with more olive oil cooking spray, sprinkle with the rest of the oregano, and broil another 4 minutes or until browned.
Turn off broiler and preheat oven to 350F. Spray a casserole dish with cooking spray. Pour enough spaghetti sauce in the dish to cover the bottom. Put in a layer of eggplant slices. Cover the eggplant with enough mozzarella to cover it. Add enough spaghetti sauce to cover. Sprinkle with some of the Parmesan. Add more eggplant and continue making layers until ingredients are used up, ending with a layer of Parmesan.
Put casserole dish in the oven and bake 30-40 minutes or until bubbly.
4-6 servings
1 medium eggplant, peeled and sliced 1/2" thick
1/2 tsp dried oregano
1 26-oz jar spaghetti sauce
8 oz shredded part-skim mozzarella cheese
1/4 c. grated Parmesan cheese
Preheat broiler. Spray a cookie sheet with cooking spray. Lay the eggplant on the cookie sheet in a single layer. Spray the eggplant with olive oil flavor cooking spray. Sprinkle with half the oregano. Broil 4 minutes or until browned. Flip the eggplant over, spray with more olive oil cooking spray, sprinkle with the rest of the oregano, and broil another 4 minutes or until browned.
Turn off broiler and preheat oven to 350F. Spray a casserole dish with cooking spray. Pour enough spaghetti sauce in the dish to cover the bottom. Put in a layer of eggplant slices. Cover the eggplant with enough mozzarella to cover it. Add enough spaghetti sauce to cover. Sprinkle with some of the Parmesan. Add more eggplant and continue making layers until ingredients are used up, ending with a layer of Parmesan.
Put casserole dish in the oven and bake 30-40 minutes or until bubbly.
4-6 servings
Chinese Chicken Livers
8 oz chicken livers, cut in half
1/4 c. lemon juice
1/2 c. soy sauce
1/2 c. flour
1 yellow onion, minced
2 tbl canola oil
Combine lemon juice and soy sauce with livers, cover and refrigerate overnight. Drain livers and dredge in the flour.
Heat oil in wok or large skillet. Saute livers and onion in the oil until the livers are browned but not overcooked.
4 servings
1/4 c. lemon juice
1/2 c. soy sauce
1/2 c. flour
1 yellow onion, minced
2 tbl canola oil
Combine lemon juice and soy sauce with livers, cover and refrigerate overnight. Drain livers and dredge in the flour.
Heat oil in wok or large skillet. Saute livers and onion in the oil until the livers are browned but not overcooked.
4 servings
Jicama Slaw
1 medium jicama, peeled and shredded
2 cups shredded cabbage
1 11-oz can Mandarin oranges, drained, 1/4 c. juice reserved
1/4 c. light mayonnaise
3 tbl. apple cider vinegar
1/4 tsp. fajita seasoning
1/2 tsp. salt
1/4 tsp. pepper
1/4 c. chopped fresh cilantro
Whisk together reserved juice, mayonnaise, vinegar, fajita seasoning, salt, pepper, and cilantro. Combine with jicama, cabbage and orange segments in medium bowl.
2 cups shredded cabbage
1 11-oz can Mandarin oranges, drained, 1/4 c. juice reserved
1/4 c. light mayonnaise
3 tbl. apple cider vinegar
1/4 tsp. fajita seasoning
1/2 tsp. salt
1/4 tsp. pepper
1/4 c. chopped fresh cilantro
Whisk together reserved juice, mayonnaise, vinegar, fajita seasoning, salt, pepper, and cilantro. Combine with jicama, cabbage and orange segments in medium bowl.
Tandoori Salmon
4 salmon fillets (4 oz each)
1/2 c. plain non-fat yogurt
1 tbl. chopped fresh cilantro
1 tbl. lemon juice
1 clove garlic, minced
2 tsp. minced fresh ginger
1 tsp. ground cumin
3/4 tsp. paprika
1/2 tsp. turmeric
pinch each salt and pepper
Place salmon fillets in a zip-lock plastic bag. Whisk rest of ingredients together in a small bowl and pour into the plastic bag so that the mixture covers the salmon. Seal bag and marinate in refrigerator 4 to 24 hrs.
Preheat broiler. Spray broiler pan with cooking spray. Remove salmon from the bag and shake off excess marinade. Place the salmon on the pan skin side down. Broil 6-8 minutes or until fish flakes easily when tested with a fork.
4 servings
1/2 c. plain non-fat yogurt
1 tbl. chopped fresh cilantro
1 tbl. lemon juice
1 clove garlic, minced
2 tsp. minced fresh ginger
1 tsp. ground cumin
3/4 tsp. paprika
1/2 tsp. turmeric
pinch each salt and pepper
Place salmon fillets in a zip-lock plastic bag. Whisk rest of ingredients together in a small bowl and pour into the plastic bag so that the mixture covers the salmon. Seal bag and marinate in refrigerator 4 to 24 hrs.
Preheat broiler. Spray broiler pan with cooking spray. Remove salmon from the bag and shake off excess marinade. Place the salmon on the pan skin side down. Broil 6-8 minutes or until fish flakes easily when tested with a fork.
4 servings
Cauliflower & Broccoli Casserole
1/2 head cauliflower, cut into florets
6 oz broccoli, cut into florets
1/2 c. reduced-fat cream of chicken soup
1 c. light sour cream
1 c. shredded reduced-fat cheddar cheese
1/2 tsp. onion powder
salt and pepper to taste
Preheat oven to 350F.
Put vegetables in a large bowl with 1 tbl water. Cover with plastic wrap and microwave on high for 4 minutes. Drain.
Spray a baking dish with cooking spray.
Combine vegetables with soup, sour cream, cheese and seasonings. Pour into prepared baking dish. Bake 20 minutes or until bubbly.
6-8 servings
6 oz broccoli, cut into florets
1/2 c. reduced-fat cream of chicken soup
1 c. light sour cream
1 c. shredded reduced-fat cheddar cheese
1/2 tsp. onion powder
salt and pepper to taste
Preheat oven to 350F.
Put vegetables in a large bowl with 1 tbl water. Cover with plastic wrap and microwave on high for 4 minutes. Drain.
Spray a baking dish with cooking spray.
Combine vegetables with soup, sour cream, cheese and seasonings. Pour into prepared baking dish. Bake 20 minutes or until bubbly.
6-8 servings
Coriander Chicken Salad
1 cup coriander (cilantro), chopped
3 scallions, chopped
1/4 c. sesame seeds
1 tbl dry mustard
1/4 c. sesame oil
1/4 c. canola oil
1/4 c. soy sauce
3 tsp Splenda
1 tbl lemon juice
1/4 tsp Chinese five spice powder
2 cups cooked chicken, chopped
1 cup shredded cabbage
Whisk mustard, oils, soy sauce, Splenda, lemon juice and five spice powder together until well combined. Toss with the rest of the ingredients.
4-6 servings
3 scallions, chopped
1/4 c. sesame seeds
1 tbl dry mustard
1/4 c. sesame oil
1/4 c. canola oil
1/4 c. soy sauce
3 tsp Splenda
1 tbl lemon juice
1/4 tsp Chinese five spice powder
2 cups cooked chicken, chopped
1 cup shredded cabbage
Whisk mustard, oils, soy sauce, Splenda, lemon juice and five spice powder together until well combined. Toss with the rest of the ingredients.
4-6 servings
Korean Spinach
10 oz fresh spinach
2 tbl soy sauce
1 tsp Splenda
1-1/2 tsp sesame seeds
1 tbl sesame oil
1 tbl minced scallion
1 tsp rice vinegar (optional)
salt to taste (optional)
red pepper flakes to taste (optional)
Combine all ingredients except spinach in a small bowl.
Spray a large non-stick skillet with cooking spray. Heat over medium-high heat. Add spinach and 1 tbl water and cook until the spinach wilts. Add the soy sauce mixture and stir well.
2 tbl soy sauce
1 tsp Splenda
1-1/2 tsp sesame seeds
1 tbl sesame oil
1 tbl minced scallion
1 tsp rice vinegar (optional)
salt to taste (optional)
red pepper flakes to taste (optional)
Combine all ingredients except spinach in a small bowl.
Spray a large non-stick skillet with cooking spray. Heat over medium-high heat. Add spinach and 1 tbl water and cook until the spinach wilts. Add the soy sauce mixture and stir well.
Squash Napoleans
1 zucchini, cut on the diagonal into 1/4" slices
2 yellow squash, but on the diagonal into 1/4" slices
2 cloves garlic, minced
1 tsp minced fresh chives
1 tsp minced fresh basil
1/8 tsp black pepper
2 tbl olive oil
2 red bell peppers, roasted, peeled, seeded & chopped
1/4 tsp garlic powder
1/4 c. red onion, chopped
1/3 c. chicken broth
Place zucchini and squash in a shallow bowl. Combine next 5 ingredients and toss with the zucchini and squash. Allow to marinate at room temperature for 30 minutes.
Preheat oven to 350F. Spray a baking sheet with cooking spray. Evenly place zucchini and squash slices in a single layer on the baking sheet. Drizzle any leftover marinade over them. Place in oven and roast for 40 minutes, flipping slices over halfway through cooking time.
Meanwhile, combine rest of ingredients in a food processor and blend until smooth.
To serve, place 2 zucchini slices side by side on a serving plate. Top with 2 slices of squash. Repeat so that you have 2 layers of each, then top with the red pepper mixture.
2-3 servings
2 yellow squash, but on the diagonal into 1/4" slices
2 cloves garlic, minced
1 tsp minced fresh chives
1 tsp minced fresh basil
1/8 tsp black pepper
2 tbl olive oil
2 red bell peppers, roasted, peeled, seeded & chopped
1/4 tsp garlic powder
1/4 c. red onion, chopped
1/3 c. chicken broth
Place zucchini and squash in a shallow bowl. Combine next 5 ingredients and toss with the zucchini and squash. Allow to marinate at room temperature for 30 minutes.
Preheat oven to 350F. Spray a baking sheet with cooking spray. Evenly place zucchini and squash slices in a single layer on the baking sheet. Drizzle any leftover marinade over them. Place in oven and roast for 40 minutes, flipping slices over halfway through cooking time.
Meanwhile, combine rest of ingredients in a food processor and blend until smooth.
To serve, place 2 zucchini slices side by side on a serving plate. Top with 2 slices of squash. Repeat so that you have 2 layers of each, then top with the red pepper mixture.
2-3 servings
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