BRAISED CHCIKEN W/40 CLOVES OF GARLIC

Braised Chicken with 40 Cloves of Garlic

Don’t let all the garlic in this recipe scare you. Braising the chicken and garlic together yields tender, juicy chicken and mellow, soft garlic cloves. Spreadable and quite sweet, the garlic is great squeezed out of its skin onto baguette slices for mopping up the aromatic sauce.  

Serves 4

3-1/2- to 4-lb. chicken
Kosher salt and freshly ground black pepper
One-half lemon
1/4 tsp. sweet Hungarian paprika
2 Tbs. extra-virgin olive oil
40 cloves unpeeled garlic, separated and any loose papery skins removed (about 2 large heads)
1/2 cup dry white wine
2 sprigs fresh thyme
2 sprigs fresh rosemary
2 sprigs fresh flat-leaf parsley
1 cup lower-salt chicken broth
Toasted baguette slices for serving

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Position a rack in the lower third of the oven and heat the oven to 400°F.
Trim any excess fat from the cavity of the chicken. Pat the chicken very dry and season inside and out with 2 tsp. salt and 1 tsp. pepper. Squeeze the juice from the lemon half and set the juice aside. Put the juiced lemon half in the chicken’s cavity. Cross the chicken legs and tie them together; tuck the wings under the chicken. Using a small sieve, dust the breasts and legs with the paprika.
Heat the oil in a 3- to 4-quart Dutch oven (large enough to fit the chicken snugly) over medium-high heat. Add the chicken, breast side down, and cook until the skin is browned, about 2 minutes. Turn and cook the back and sides until browned, 2 to 3 minutes per side. Transfer the chicken to a plate and pour off and discard the oil left in the pot.
Return the pot to medium-high heat. Add the garlic and wine to the pot, stirring to deglaze the browned bits from the bottom. Return the chicken to the pot, setting it breast side up on top of the garlic. Add the herbs to the pot, pour the broth over the chicken, and bring to a boil. Cover and transfer the pot to the oven. Cook, basting the chicken every 20 minutes, until an instant-read thermometer inserted in the thigh registers 160°F, 45 minutes to 1 hour.
Uncover and continue to cook the chicken until the thermometer registers 165° to 170°F in the thigh and the juices from the thigh run clear when the thermometer is removed, about 10 minutes more. Transfer the chicken to a cutting board and the garlic cloves to a serving platter; cover both loosely with foil to keep warm.
Strain the braising liquid from the pot into a small saucepan; discard the herbs. Tilt the pan so the juices collect in one corner and spoon off and discard as much of the fat as possible. Bring to a boil over medium-high heat. Simmer until reduced to 3/4 cup, about 5 minutes. Season to taste with salt, pepper, and some of the reserved lemon juice.
Carve the chicken and transfer the pieces to the serving platter with the garlic. Serve with the sauce and the baguette slices.

Serving Suggestions

Serve with Sautéed Spinach with Shallots.

nutrition information (per serving):
Size : without baguette; Calories (kcal): 590; Fat (g): 33; Fat Calories (kcal): 300; Saturated Fat (g): 8; Protein (g): 55; Monounsaturated Fat (g): 15; Carbohydrates (g): 12; Polyunsaturated Fat (g): 6; Sodium (mg): 740; Cholesterol (mg): 165; Fiber (g): 1;

RUSTIC PIZZA

POTATO SALAD

Potato Salad

Ingredients:

* 5 cups (about 1-1/2 pound) red-skinned potatoes, cut into 3/4-inch cubes
* 1/4 cup reduced-fat mayonnaise
* 1/2 cup low-fat buttermilk
* 3/4 teaspoon basil
* 3/4 teaspoon dried thyme leaves
* 3/4 teaspoon dried marjoram leaves
* 1/8 teaspoon celery seed
* 1/4 teaspoon salt, or to taste (optional)
* 2-3 drops hot pepper sauce
* 1 small cucumber, peeled, seeded, and cubed
* 2 tablespoons chopped chives or green onions

Directions:

1. In a small pot or very large saucepan, combine the potatoes with 1 quart of boiling
water. Cover and bring to a boil again. Reduce the heat, and boil 9 to 14 minutes. Do not
overcook. Cool in a colander under cold running water. Drain well.
2. Meanwhile, place the mayonnaise in a large serving bowl. Slowly add the buttermilk,
whisking until smooth. Stir in the basil, thyme, marjoram, celery seed, salt (if desired),
and hot pepper sauce. Stir in the cucumber and chives. Gently stir in the cooled and
drained potatoes.
3. Serve warm, or cover and refrigerate 1 to 2 hours, or cool in the freezer for 15 to 20
minutes. Cover and refrigerate. Leftover salad will keep in the refrigerator for 3 to 4 days.

Nutritional Information (Per Serving)
Calories: 68
Protein: 2 g
Sodium: 45 mg
Cholesterol: 2 mg
Fat: 2 g
Dietary Fiber: 1 g
Sugars: 2 g
Carbohydrates: 12 g
Exchanges: 1 Starch

CRAB SALAD

Crab Salad

Ingredients 1/4 cup lime juice 1/4 cup rice wine vinegar 1 teaspoon sugar 1 cucumber, seeded and thinly sliced 1/3 cup fresh mint, chopped 12 ounces crab meat 4 cups mixed salad greens (mesclun) or romaine lettuce 4 lime wedges Directions In a small bowl, combine the lime juice, vinegar, sugar, cucumber and mint. Add the crab and toss to coat well. Divide the lettuce among individual plates. Top with the crab mixture. Spoon any remaining dressing over the crab. Garnish with lime wedges and serve immediately. Nutritional Analysis (per serving) Serves 4 Calories 119 Cholesterol 76 mg Protein 19 g Sodium 293 mg Carbohydrate 7 g Fiber 1.5 g Total fat 1 g Potassium 564 mg Saturated fat < 1 g Calcium 124 mg Monounsaturated fat < 1 g

RADDISH SALAD

Radish Salad

Ingredients:

* 1/2 cup lemon juice
* 1 tablespoon olive oil
* 2 tablespoons chives, raw and chopped
* 2 tablespoons parsley, dried or fresh
* 1 teaspoon lite soy sauce
* 1/4 teaspoon fresh ground black pepper
* 4 cups radish, sliced

Directions:

1. Mix all ingredients together well and refrigerate until ready to serve.

Makes 6 Servings

Nutritional Info Per Serving:
Calories: 46
Protein: 0.8 g
Sodium: 49 mg
Fat: 2.6 g
Carbohydrates: 5 g
Exchanges: 1 Vegetable; 1/2 Fat

GREEK SALAD

Greek Salad

Ingredients:

* 1 large bunch spinach, washed, chopped
* 1 cucumber, (regular or English) peeled, seeded, chopped
* 8 cherry tomatoes, seeded and quartered
* 1/4 red onion, sliced
* 1/3 cup feta cheese, crumbled
* 8-10 Greek olives, seeded, sliced
* 3 cloves roasted garlic (optional) 


Directions:

1. Combine the above ingredients in large salad bowl.
2. If preparing ahead of time, do not add cheese, olives, or garlic. Add these
items just before serving.
3. Use dressing of choice or a Greek yogurt salad dressing.

Makes 4 Servings:

Nutritional Info Per Serving:
Calories: 73
Protein: 4 g
Sodium: 247 mg
Cholesterol: 8 mg
Fat: 4 g
Carbohydrates: 8 g
Exchanges: 1 Vegetable; 1 Fat

PASTA VEGETABLE SALAD

Pasta Vegetable Salad

Ingredients:

2 Tbsp cider vinegar
2 Tbsp tomato sauce
2 tsp sugar (may use sugar substitute)
2 Tbsp olive oil
1 garlic clove, minced
1/4 tsp dried marjoram leaves
1/4 tsp basil
1/4 tsp salt, or to taste (optional)
1 cup uncooked penne or similarly shaped pasta
1 large tomato, cubed
1 small zucchini, cubed
1 medium red or yellow pepper, seeded & chopped
1 cup broccoli or cauliflower florets

Directions:

Combine vinegar and tomato sauce in a large serving bowl; stir to mix well. Stir in the
sugar, oil, garlic, marjoram, basil and salt (if desired). Set aside.

Cook the pasta according to package directions. Transfer to a colander and rinse under
cold, running water. Drain.

Meanwhile, add the tomatoes, zucchini, pepper and broccoli to the bowl with the
dressing. Stir to mix well. Stir in pasta. Serve immediately or cover and refrigerate 1 hour
or up to 36 hours before serving. Stir before serving.

Nutritional Information (per 1/2 cup serving): 44 Cal; 2 g Total Fat; 6 g Carb; 0 mg
Cholesterol; 14 mg Sodium; 1 g Fiber; 1g Protein.

BELL PEPPER SALAD

Bell Pepper Salad

Ingredients

1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained

Directions

1. Preheat broiler.
2. Place bell peppers under broiler and lightly charred, turning to grill all
sides.
3. Remove from broiler to a paper bag. Close bag and set aside.
4. When peppers cool, peel, core, seed and cut into strips.
5. Arrange peppers on a platter, alternating colors so that they form a petal,
and spoon dressing over them.
6. Sprinkle with black pepper.
7. Garnish with capers and serve warm or chilled.

Nutritional Info per serving:

Calories: 30
Protein: 2 g
Sodium: 67 mg
Carbohydrates: 6 g
Exchanges: Sodium: 67 mg

CARROT RAISIN SALAD

Carrot Raisin Salad

1 Pkg JELL-O orange gelatin
(sugar free)
3/4 cup Boiling water
2 tbsp Raisins
1/2 cup Cold orange juice
Ice cubes
1/2 cup Shredded carrots


Instructions:

Completely dissolve gelatin in boiling water. Stir in raisins. Combine
juice and enough ice cubes to measure 1 1/4 cups. Add to gelatin; stir
until slightly thickened. remove any unmelted ice. Stir in carrots.
Spoon into individual dishes or small serving bowl. Refrigerate until
firm, about 2 hours.

(per serving): 1/2 fruit; also 40 calories'65mg
sodium, 0mg cholesterol, 0gm fat, 8g carbohydrate, 2gm protein.

From The JELL-O Sugar free Cookbook

Servings: 4

GAZPACHO SALAD

Gazpacho Salad

 

1 medium tomatoes, chopped
1/2 medium cucumber, chopped
1/2 medium green pepper, seeded chopped
1 celery stalk, finely chopped
1/4 cup onion, chopped
1 tbsp. parsley, fresh, chopped
FOR THE HERB DRESSING:
3 tbsp. red wine vinegar
2 tbsp. lemon juice, fresh squeezed
1 tbsp. olive oil
1 tsp. Dijon-style mustard
1/2 tsp. oregano
1/2 tsp. garlic powder

Instead of blending the vegetables to make the traditional soup, stop at the
chopping phase and serve as a salad.

Combine first 6 ingredients in a 13x9x2-inch baking dish.

Combine all ingredients for the Herb Dressing and mix or whisk until
thoroughly blended. Pour dressing over the vegetables; toss gently Chill at
least 2 hours.

Arrange lettuce leaves on serving platter. Spoon salad over leaves and
serve.

Yield: 5 servings

One Serving = 1/2 cup Calories: 57 Protein: 2 g Fat: 3 g Carbohydrate: 7 g
Fiber: 2. 8 g Cholesterol: 0 mg Sodium: 34 mg Potassium: 335 mg

Exchange: 1 Vegetable 1/2 Fat

COOL CUCUMBER SOUP

Cool Cucumber Soup

Ingredients:

* 3 cups plain nonfat yogurt
* 1 English cucumber (about 1 pound), cut into chunks
* 1 scallion, white and green parts, coarsely chopped (about 1/4 cup)
* 3 tablespoons chopped fresh dill, plus sprigs for garnish
* Salt and freshly ground black pepper
* 1 medium tomato (about 5 ounces), seeded and diced
* 2 teaspoons olive oil

Directions:

In a blender, combine the yogurt, cucumber, scallion and dill. Pulse until
pureed. Season, to taste, with salt and pepper. Ladle into individual bowls.
Top each serving with 2 tablespoons of diced tomato, drizzle with 1/2
teaspoon of olive oil and garnish with a dill sprig.

Per Serving:

Calories 130; Total Fat 2.5 g; (Sat Fat 0 g, Mono Fat 1.5 g, Poly Fat 0 g) ;
Protein 11 g; Carb 17 g; Fiber 2 g; Cholesterol 5 mg; Sodium 140 mg

BEEF VEGETABLE SOUP

Beef Vegetable Soup


Ingredients:

1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed
vegetables
1 cup peeled, diced potatoes
1 cup sliced celery 

Directions:

1. Remove any fat from the beef.
2. In a large, covered soup pot, simmer the beef bone with meat in water with bay
leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until
meat is tender, about 2-12 hours.
3. Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into
bite size pieves and return to broth. Discard bone and bay leaves.
4. Add tomatoes, frozen vegetables, potatoes, and celery.
5. Cover and simmer for 30 minutes.

Nutritional Info Per Serving:
Calories: 106
Protein: 12.2 g
Sodium: 306 mg
Cholesterol: 28 mg
Fat: 2.46 g
Carbohydrates: 8.6 g
Exchanges: 1 lean meat; 1/2 bread; 1 vegetable

CHEESY CAULIFLOUR SOUP

Cheesy Cauliflower Soup


Ingredients:

1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6
ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce 

1. Heat oil in a large saucepan over medium heat. Add green onions and saute about 3
minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to
boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost
tender.
2. Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into
saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is
thickened.
3. Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers,
salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.

Nutritional Information (Per Serving)
Calories: 294
Protein: 15 g
Fat: 15 g
Carbohydrates: 14 g
Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat

PUMPKIN SOUP

Pumpkin Soup

Ingredients

3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions

In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook
until tender, about 3 minutes. Don't let the onion dry out.

Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce
heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.

Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Serve immediately.

Serves 4

Nutritional Analysis
(per serving)
Serving size: 1 cup
Calories 72 Cholesterol 1 mg
Protein 3 g Sodium 241 mg
Carbohydrate 12 g Fiber 2 g
Total fat 1 g Potassium 199 mg
Saturated fat < 1 g Calcium 78 mg
Monounsaturated fat < 1 g

BEEF STEW

Beef Stew
 

1-1/2 pounds boneless beef chuck pot roast 1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about 2-1/2 cups) 2 small onions, cut into wedges 2 cloves garlic, minced 1 14-ounce can reduced-sodium beef broth 1 8-ounce can tomato sauce 2 tablespoons Worcestershire sauce 1 teaspoon dry mustard 1/4 teaspoon ground black pepper 1/8 teaspoon ground allspice 2 tablespoons cold water 4 teaspoons cornstarch 1 9-ounce package frozen Italian green beans 1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3-1/2- to 4-1/2-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice. 2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened. Makes 6 (1-1/3 cup) servings. Nutrition Facts Per Serving: * Servings: 6 (1-1/3 cup) servings * Calories 206 * Total Fat (g) 4 * Saturated Fat (g) 1 * Monounsaturated Fat (g) 2 * Polyunsaturated Fat (g) 0 * Cholesterol (mg) 67 * Sodium (mg) 440 * Carbohydrate (g) 15 * Total Sugar (g) 5 * Fiber (g) 3 * Protein (g) 27 Diabetic Exchanges * Starch (d.e.) .5 * Vegetables (d.e.) 1.5 * Lean Meat (d.e.) 2.5

BROILED SWORDFISH

Broiled Swordfish

Ingredients:

1/2 bunch of watercress
Juice of 1/2 lemon
2 tablespoons plain low-fat yogurt
1/8 teaspoon pepper
Salt to taste
1 pound swordfish, about 1 inch thick
1 tablespoon virgin olive oil (optional)
Dash paprika

Directions:

1. Preheat broiler. Mince enough watercress to make 2 tablespoons. Reserve several sprigs
for garnish. Mix minced watercress with lemon juice, yogurt, pepper and salt.
2. Brush each side of fish with oil, if desired, and sprinkle with dash of paprika. Broil about
3 inches from heat source 8 minutes; turn and broil 8 to 10 minutes more until fish flakes
easily with a fork. Garnish with watercress sprigs and a small amount of the
lemon-watercress sauce.

Makes 4 Servings

Nutritional Info:
Exchanges: 3 Low-Fat Meat
Cal: 142; Pro: 23g; Sodium: 162mg; Chol: 44mg; Fat: 4g; Carbohydrates: 1g

FRIED CATFISH

Fried Catfish

Ingredients:

1/3 cup stone-ground yellow cornmeal
1 tsp good-quality chili powder
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt, (optional)
1/4 tsp freshly-ground black pepper
4 catfish fillets - (5 oz ea)
Olive oil cooking spray, as needed
2 tsp olive oil


Recipe Instructions:

Preheat oven to 400 degrees. In a shallow bowl, combine cornmeal, chili powder, cumin,
coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking
off any excess.

Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over
medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once,
until catfish starts to brown.

Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when
tested with a fork. Serve at once.

Yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g
saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium.

SEASONED BAKED COD

Seasoned Baked Cod


Ingredients:

4 cod fillets, each 4 ounces
1 lemon, cut into 4 wedges
2 teaspoons Old Bay
seasoning

Directions:

Preheat the oven to 350 F. Lightly coat 4 squares of aluminum foil with
cooking spray.

Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge
over each fillet, and sprinkle each with 1/2 teaspoon Old Bay seasoning.

Wrap the aluminum foil around the fish. Place in the oven and bake until the
fish is opaque throughout when tested with the tip of a knife, about 10
minutes. Serve immediately.

Nutritional Analysis
(per serving)

Serving size: 1 fillet

Calories 98 Cholesterol 49 mg
Protein 21 g Sodium 382 mg
Carbs 3 g Fiber 0 g
Total fat 1 g Potassium 507 mg

SPICY SEA BASS

Spicy Sea Bass

Ingredients:

1/4 cup pineapple juice concentrate thawed
1/4 cup low-fat low-sodium chicken broth
1 teaspoon sesame oil
2 teaspoons minced red chili peppers
2 teaspoons minced ginger
1 tablespoon lite soy sauce
1 1/2 pounds Chilean sea bass
Yield:

Directions:

Combine all ingredients except the sea bass, then add the sea bass and
allow it to marinate for 1 hour in the refrigerator.

Prepare an outdoor grill with a rack set 6 inches from the heat source, or
prepare an oven broiler. Grill or broil the sea bass on each side until the
fish turns opaque, about 4 to 5 minutes per side, basting with excess
marinade.

6 Servings. Serving size: 3 ounces.

Exchanges Per Serving: 3 Very Lean Meat.

Nutrition Facts: Calories 133; Calories from Fat 25; Total Fat 3g; Saturated
Fat 1g; Cholesterol 47mg; Sodium 158mg; Carbohydrate 4g; Dietary Fiber
0g; Sugars 3g; Protein 21g.

BAKED LEMON SOLE

Baked Lemon Sole


Ingredients:

4 (3-1/4 oz.) sole fillets
2 tsp fresh parsley, chopped
2 tsp margarine, melted
1/8 tsp pepper
2 tsp lemon juice
1/8 tsp paprika
2 tbsp all-purpose flour

1. Rinse fillets thoroughly in cold water; pat dry with paper towels, and set
aside.
2. Combine melted margarine and lemon juice in a small bowl.
3. Combine flour, chopped parsley and pepper in a shallow container.
4. Dip fillets in margarine mixture and dredge in flour mixture. Transfer
fillets to a nonstick baking sheet, and drizzle any remaining margarine
mixture over fish.
5. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes
or until fish is golden brown and flakes easily when tested with a fork.
6. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1
minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if
desired.

Makes 4 Servings

Nutritional Info Per Servings:
Calories: 92
Protein: 16 g
Sodium: 79 mg
Cholesterol: 50 mg
Fat: 1 g
Carbohydrates: 3 g
Exchanges: 2 Lean Meat

BAKED CATFISH

Baked Catfish

Ingredients:

4 catfish or ocean perch fillets (1 pound total), thawed if frozen
2 slices white bread, crumbled, or 1 cup fresh bread crumbs
2 tablespoons grated Romano or Parmesan cheese
2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or
oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, beaten, or 1/4 cup egg substitute
1/4 cup low-fat (1 percent) buttermilk

Directions:

1. Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick
pan spray.
2. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or
oregano, salt and pepper. Set aside.
3. In another pie pan or dish, combine the egg and buttermilk.
4. Dip each fish fillet first in the milk mixture, then in the crumb mixture to
coat both sides with crumbs.
5. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until
the fish flakes easily with a fork.

Makes 4 Servings

Nutritional Information (Per Serving)
Calories: 225
Sodium: 518 mg
Cholesterol: 121 mg
Fat: 11 g
Fiber: 0 g
Sugars: 1 g
Carbs: 7 g
Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat

CAJUN HALIBUT

Cajun Halibut


Ingredients:

1/4 tsp salt
1 tsp freshly-ground black pepper
1/4 tsp red pepper
1/4 tsp paprika
1/4 tsp garlic powder
4 halibut steaks - (4 oz ea)

Instructions:

In a small bowl, combine the salt, black and ground red peppers, paprika, and
garlic powder; mix well. Rub evenly over both sides of the fish.

Preheat a large nonstick skillet over medium heat. When hot, remove from the
heat and, away from the cooking surface, coat with nonstick cooking spray.

Return the skillet to the heat, add the fish, and cook for 3 to 4 minutes per
side, or until the fish is cooked through and flakes easily with a fork. Serve
immediately.

Yields 4 servings. Serving size: 1 halibut steak.

Exchanges Per Serving: 4 Very Lean Meat.

Nutrition Facts: Calories 126; Calories from Fat 23; Fat 3g; Saturated Fat 0g;
Cholesterol 37mg; Sodium 208mg; Carbohydrates 0g; Dietary Fiber 0g;
Sugars 0g; WW Points 3

BAKED HALIBUT

Baked Halibut


Ingredients:

Butter-flavored cooking spray, as needed
1 1/4 lb halibut steaks, 1" thick, cut 4 equal
pieces
1 tbsp fresh lemon juice
Salt, (optional)
Freshly-ground black pepper, to taste
1 cup fresh bread crumbs
1 tbsp reduced-fat margarine, melted
2 tsp Dijon mustard
1/4 cup minced red onion
1 tbsp minced fresh parsley
1/4 cup dry white wine
= (or fat-free low-sodium canned
chicken broth)

Instructions:

Preheat oven to 400 degrees. Lightly spray a baking dish large enough to hold fish in a
single layer with cooking spray.

Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with
lemon juice. Season with salt (if using) and pepper.

In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and
parsley. Pat crumb mixture on top of the halibut. Drizzle with the wine.

Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once.

Yields 4 servings.

Exchanges Per Serving: 4 Lean Meat, 1/2 Carbohydrate (1/2 Bread/Starch).

Nutrition Facts: 236 calories (23% calories from fat), 31 g protein, 6 g total fat (1.4 g
saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46 mg cholesterol, 240 mg sodium

ORANGE ROUGHY

Orange Roughy

 

Ingredients:
2 orange roughy fillets, each 4 ounces
1 lemon, cut into 4 wedges
1 teaspoon fresh thyme, chopped

Directions:

Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat
a baking dish with cooking spray.

Place the fish in the prepared baking dish. Squeeze the juice from 2 lemon wedges
over each fillet. Sprinkle with thyme.

Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8
to 10 minutes. Remove from the oven. Serve immediately.

Serves 2

Nutritional Analysis
(per serving)
Serving size: 1 fillet
Calories 90 Cholesterol 23 mg
Protein 17 g Sodium 73 mg
Carbohydrate 6 g Fiber 0 g
Total fat 1 g Potassium 420 mg
Saturated fat trace Calcium 68 mg
Monounsaturated fat 0.5 g

ROASTED SALMON

Roasted Salmon

 

Ingredients
2 5-ounce pieces salmon with skin
2 teaspoons extra-virgin olive oil
1 tablespoon chopped chives
1 tablespoon fresh tarragon leaves (optional)
Directions

Preheat over to 425 F. Line a baking sheet with foil. Rub salmon all over with
2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is
cooked through, about 12 minutes. (Check if fish flakes easily with fork after
it bakes 10 minutes. Continue baking only if it doesn't.) Using a metal
spatula, lift salmon off skin and place salmon on serving plate. Discard skin.
Sprinkle salmon with herbs and serve.

Serves 2

Nutritional Analysis
(per serving)
Calories 241 Cholesterol 78 mg
Protein 28 g Sodium 62 mg
Carbohydrate trace Fiber trace
Total fat 14 g Potassium 698 mg
Saturated fat 2 g Calcium 18 mg
Monounsaturated fat 7 g

CHINESE CHICKEN

Chinese Chicken

Ingredients:

12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts

Directions:

1. Trim any fat from chicken and thinly slice diagonally. In a large non-stick
skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked
through. Remove with a slotted spoon and keep warm. Add broccoli and
cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce,
and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame
oil, peanuts and chicken. Cook until heated through.

Makes 4 Servings

Nutritional Info Per Serving:
Calories: 256
Protein: 30 g
Sodium: 72 mg
Cholesterol: 385 mg
Fat: 10 g
Carbohydrates: 9 g
Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable

CHICKEN CACCIATORE

Chicken Cacciatore


Ingredients:

1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth 

Directions:

1. Heat chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
2. Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer
about 30 minutes.
3. Add mushrooms, cook 10 minutes more.
4. Remove chicken from pan, boil down sauce until slightly thickened.
5. Serve over cooked rice.

Makes 6 Servings

Nuritional Info Per Serving:
Calories: 217
Protein: 28 g
Sodium: 382 mg
Cholesterol: 73 mg
Fat: 3.5 g
Carbohydrates: 15 g
Exchanges: 1 Starch; 4 Lean Meat

BOMBAY CHICKEN

Bombay Chicken

 

1 tsp diet margarine
1/4 c chopped almonds
2 tsp curry powder, divided
1 c diced, unpeeled apple
1/2 c chopped onion
1/2 c sliced fresh mushrooms
1 tb all-purpose flour
1 tsp chicken bouillon granules
1 c boiling water
1/2 c skim milk
1 tb lemon juice
1 c chopped, cooked chicken



Melt margarine in a large skillet over medium heat; add almonds. Cook 10
minutes or until almonds are golden brown, stirring frequently. Sprinkle
almonds with 1 teaspoon curry powder; toss lightly to coat. Drain almonds
on paper towels. Add apple, onion, and mushrooms to skillet; saute 5
minutes. Stir in remaining 1 teaspoon curry powder and flour. Cook over
low heat 2 minutes, stirring frequently. Dissolve bouillon granules in boiling
water; add to skillet with milk and lemon juice. Cook over low heat 5 minutes
or until smooth and thickened, stirring constantly. Add chicken; continue to
cook over low heat, stirring constantly, until thoroughly heated.

Yield 5 Servings

PER SERVING: 1/2 cup = calories - 116, carbohydrate - 9 g., protein - 8 g., fat
- 6 g., cholesterol - 12 mg., fiber - 1 g., sodium - 38 mg. Exchanges - 1
Medium-fat Meat 1/2 Starch

LEMON CHICKEN

Lemon Chicken

1 teaspoon cornstarch
1 tablespoon low sodium soy sauce
12 ounces chicken breast tenders, cut in thirds
1/4 cup fresh lemon juice
1/4 cup low sodium soy sauce
1/4 cup fat-free chicken broth
1 teaspoon fresh ginger, minced
2 cloves garlic, minced
1 tablespoon SPLENDA® No Calorie Sweetener, Granulated
1 teaspoon cornstarch
1 tablespoon vegetable oil
1/4 cup red bell pepper, sliced into 2-inch strips
1/4 cup green bell pepper, sliced into 2-inch strips

1. Mix 1 teaspoon cornstarch and 1 tablespoon soy sauce in a small mixing bowl. Add
sliced chicken tenders. Place in refrigerator and marinate for 10 minutes.
2. Stir the lemon juice, 1/4 cup soy sauce, chicken broth, ginger, garlic, SPLENDA®
Granulated Sweetener and 1 teaspoon cornstarch together in a medium-sized mixing
bowl.
3. Heat oil in a medium frying pan. Add chicken and cook over medium-high heat for 3
to 4 minutes or until just done. Add sauce and sliced peppers. Cook 1 to 2 minutes more
or until sauce thickens and peppers are slightly tender.

Makes 4 servings.

Nutritional Facts Per Serving: Calories: 150; Calories from Fat: 40; Total Fat: 5g;
Saturated Fat: 1g; Cholesterol: 50mg; Sodium: 730mg; Total Carbs: 6g; Dietary Fiber: 1g;
Sugars: 1g; Protein: 21g

Exchanges Per Serving: 3 Very Lean Meats, 1 Fat

CHICKEN SCAMPI

Chicken Scampi

Ingredients:
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons chopped fresh oregano
1/4 cup chopped fresh parsley
3 tablespoons lemon juice
5 skinless, boneless chicken breast halves, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese

Directions:
1. Combine the pepper, half the garlic, the salt, oregano, parsley, lemon
juice, in a resealable plastic bag.
2. Add the chicken. Mix gently to coat the chicken with the marinade.
Marinate in the refrigerator for several hours (overnight is best).
3. When ready to cook the chicken, preheat the broiler, on low if your range
has this setting. Remove the chicken from the marinade (save the
remaining marinade) and place in a shallow pan.
4. Broil 8 inches from the heat, turning once, until the chicken is no longer
pink inside (about 15 minutes).
5. While the chicken is broiling, heat the olive oil in a saute pan. Saute the
remaining garlic, until fragrant, but not browned.
6. Add the remaining marinade and chicken stock. Bring to a
boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with
salt and pepper, as needed. Pour the sauce over the chicken. Top with the
Parmesan cheese.

Makes 4 Servings

Nutritional Info Per Serving: Calories: 241; Sodium: 496 mg;
Cholesterol: 89 mg; Fat: 11 g; Carbs: 3 g
Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat

CARRIBBEAN CHICKEN

Caribbean Chicken

Ingredients:
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed,
sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
2 teaspoons coconut flavoring

Directions:
1. In a large skillet, heat oil to medium high, and saute chicken pieces until
brown.
2. Remove chicken, set aside.
3. Saute garlic and onion in skillet until soft, and golden.
4. Stir in chutney and spices and cook one minute.
5. Add broth and wine, and heat through, stirring constantly.
6. Return chicken to sauce, reduce heat, and simmer 15 minutes.
7. Stir in coconut flavoring.
8. Serve over hot rice.

Makes 6 Servings

Nutritional Information (Per Serving)
Calories: 160
Protein: 19 g
Sodium: 44 mg
Fat: 6 g
Carbohydrates: 6 g
Exchanges: 3 low-fat meat; 1/3 fruit

HERBED CHICKEN BITES

Herbed Chicken Bites

 

1/4 cup plain dried bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon all purpose flour
1 teaspoon dried oregano
1 teaspoon dried basil
1/8 teaspoon ground white pepper
2 tablespoons low fat 1% milk
1 1/4 pound boneless, skinless chicken breasts, cubed

Preheat the oven to 375F. Line a baking sheet with parchment paper or
spray with nonstick cooking spray.

In a quart sized zippered plastic bag, add the bread crumbs, cheese, flour
oregano, basil and pepper; shake to mix.

In a medium bowl, add the milk and chicken pieces, stirring to coat.

Place 4 to 5 chicken pieces in the bag and shake gently until lightly
coated. Place on the prepared baking sheet, then repeat with the
remaining chicken.

Bake until golden brown, about 25 to 30 minutes.

Nutritional Information per serving:
5 servings; 5 pieces:
Calories: 163, Fat: 3 g, Cholesterol: 66 mg, Sodium: 158 mg,
Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 28g
Diabetic Exchanges: 1/2 Starch/Bread, 4 Very Lean Meat

CRISPY CHICKEN

Crispy Chicken

 

1 cup cornflakes
1/4 teaspoon thyme
1/4 teaspoon pepper
1 pound skinless, boneless chicken breast
1 tablespoon margarine, melted

Preheat the oven to 400 degrees F.

Crush the cornflakes between two sheets of wax paper. Mix the crushed
cornflakes with the thyme and pepper. Rinse the chicken thoroughly and
pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x
2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle
the cornflakes on top of the chicken breasts. Cover the baking pan with a lid
or a large sheet of foil tucked under the sides of the pan. Bake for 30
minutes. Carefully remove foil, then bake, uncovered, for another 30
minutes.

Yield: 4 Servings

Calories: 202 Protein: 26 g Sodium: 173 mg Cholesterol: 73 mg Fat: 7 g
Carbohydrates: 6 g Exchanges: 1/2 Starch, 3 Lean Meat

CHICKEN PARMESAN

Chicken Parmesan

 

vegetable oil spray
4 slices whole wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1 1/2 tablespoons finely snipped fresh parsley
1 1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low fat buttermilk
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible
fat removed

Preheat oven to 450F. Lightly spray a rectangular baking sheet and slightly
smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set
aside. In a food processor or blender, process bread into fine crumbs. Pour
into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder and
thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and
pat dry with paper towels. Dip chicken into buttermilk, shake off excess
liquid, dredge in crumbs and shake off excess crumbs. Put chicken on
cooling rack. Spray each breast with vegetable oil spray. Bake for 15
minutes, turn chicken and bake for 10 minutes or until done. 6 servings.

Calories: 209, Protein: 38 g, Sodium: 303 mg, Cholesterol: 68 mg, Fat: 1 g,
Carbohydrates: 11 g
Diabetic exchanges: 3/4 Bread/Starch; 4 low fat meat

BAKED CAJUN CHICKEN

Baked Cajun Chicken


Ingredients:

1-1/2 to 2 pounds split chicken
breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper

Directions:

1. Rinse chicken, pat dry. Cut off skin and discard.
2. Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
3. Arrange the chicken in the dish; meat side up.
4. Brush lightly with milk.
5. In small bowl mix onion powder, thyme, garlic salt, white pepper, red
pepper, and black pepper.
6. Sprinkle over chicken.
7. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked
through.

Nutritional Information (Per Serving)
Calories: 166
Protein: 25 g
Fat: 6 g
Carbohydrates: 0 g
Exchanges: 3 Lean Meat

ASIAN FLANK STEAK

Asian Flank Steak

 

1-1/4 pounds beef flank steak
1/2 cup beef broth
1/3 cup hoisin sauce
1/4 cup reduced-sodium soy sauce
1/4 cup sliced green onions
3 tablespoons dry sherry or apple, orange or pineapple juice
1 tablespoon sugar
1 tablespoon grated fresh ginger
4 cloves garlic, minced
Nonstick spray coating

1. Trim fat from beef. Place beef in a plastic bag set in a shallow dish. For marinade, in a
small bowl stir together beef broth, hoisin sauce, soy sauce, green onions, sherry or juice,
sugar, ginger, and garlic. Pour over beef. Close bag. Marinate in refrigerator for 4 to 24
hours, turning bag occasionally.

2. Drain beef, discarding the marinade. Spray the unheated rack of a broiler pan with
nonstick coating. Place beef on the prepared rack. Broil 4 to 5 inches from the heat to
desired doneness, turning once. Allow 12 to 14 minutes for medium. (Or, grill the beef on
the rack of an uncovered grill directly over medium coals to desired doneness, turning
once. Allow 12 to 14 minutes for medium.) To serve, thinly slice beef across the grain.

Makes 6 servings.

Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories 144
* Total Fat (g) 7
* Saturated Fat (g) 3
* Cholesterol (mg) 44
* Sodium (mg) 113
* Carbohydrate (g) 1
* Fiber (g) 0
* Protein (g) 18
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11

Diabetic Exchanges
* Lean Meat (d.e.) 2.5

SWISS STEAK

Swiss Steak

 

1 1/2 pounds of lean round steak, trimmed and cut into 6 serving size pieces
1 tablespoon of reduced calorie margarine, melted
one 16 ounce can of stewed tomatoes, undrained
1 small onion, sliced
1 stalk celery, sliced
1 medium carrot, scraped and thinly sliced
1 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
1/2 teaspoon of salt
1/4 cup of water

Place each piece of steak between two sheets of heavy duty plastic wrap, and flatten to 1/4
inch thickness, using a meat mallet or rolling pin. Brown the meat on both sides in melted
margarine in a large skillet. Drain off excess fat. Add the stewed tomatoes, sliced onion,
celery, carrot, and Worcestershire sauce to skillet. Cover and cook over low heat for 1 hour
and 15 minutes or until the meat is tender. Transfer the meat to a serving platter, and keep
warm.

Skim excess fat from the tomato mixture. Combine the flour and salt, add water, and stir
until well blended. Stir into tomato mixture. Cook over medium heat, stirring frequently for
2 minutes or until thickened and bubbly. Remove the sauce mixture from heat and pour
over meat. Serve immediately. Makes 6 servings

Recipe provided by http://www. Basic-Recipes.com

Each Servings: 1 piece steak with 1/6 sauce
Exchanges 3 Lean Meat 2 Vegetable Chol 72 mg Calories 202 Carbo 10 gm Protein 25 gm
Fat 6 gm Fiber Tr. Sodium 481 mg

BEEF POT ROAST

Beef Pot Roast

Ingredients:
2 1/2 lb beef eye of round roast
1 can fat-free reduced-sodium beef broth, (14 oz)
2 garlic cloves
1 tsp herbs de Provence
= (or 1/4 tspn each of rosemary, thyme,
sage and savory)
4 small turnips, peeled, and
cut into wedges
10 oz fresh brussels sprouts, trimmed
8 oz baby carrots
4 oz pearl onions, skins removed
1 tbsp water
2 tsp cornstarch


Instructions:

Heat large nonstick skillet over medium-high heat. Place roast, fat-side down, in skillet.
Cook until evenly browned. Remove roast from skillet; place in Dutch oven.

Pour broth into Dutch oven; bring to a boil over high heat. Add garlic and herbs de
Provence. Cover and reduce heat; simmer 1 1/2 hours.

Add turnips, brussels sprouts, carrots and onions to Dutch oven. Cover; cook 25 to 30
minutes or until vegetables are tender. Remove meat and vegetables and arrange on
serving platter; cover with foil to keep warm.

Strain broth; return to Dutch oven. Stir water into cornstarch until smooth. Stir cornstarch
mixture into broth. Bring to a boil over medium-high heat; cook and stir 1 minute or until
thick and bubbly. Serve immediately with pot roast and vegetables. Garnish as desired.

Yields 8 servings.

Exchanges Per Serving: 4 Meat, 2 Vegetable.

Nutrition Facts: Calories 261; Calories from fat 30%; Total Fat 9g; Saturated Fat 3g; Protein
35g; Carbohydrates 11g; Cholesterol 79mg; Sodium 142mg; Dietary Fiber 2g.

MEATLOAF FLORENTINE

Meatloaf Florentine

 

* 2 egg whites
* 1 egg
* 1/4 cup fat-free or 1% lowfat milk
* 2 tablespoons tomato paste
* 1 10-ounce package frozen chopped spinach, thawed and squeezed to drain well
* 1/3 cup plain fine-dry breadcrumbs
* 1/3 cup chopped onion
* 1/3 cup chopped softened sun-dried tomatoes,* chopped red bell pepper or chopped
canned mushrooms
* 2 teaspoons dried basil leaves
* 3/4 teaspoon garlic salt
* 1/2 teaspoon dried oregano leaves
* 1/4 teaspoon ground black pepper
* 1 1/2 pounds 90% lean ground beef or 85% lean fresh ground turkey
* 2/3 cup bottled marinara or favorite pasta sauce
* 3 tablespoons finely shredded fresh Parmesan cheese

1. Lightly beat egg whites, egg, milk and tomato paste in large bowl. Stir in spinach,
breadcrumbs, onion, tomatoes, basil, garlic salt, oregano and pepper. Add ground meat
and mix (do not overwork meat mixture).
2. Cut two 16 x 4-inch strips of heavy foil; fold foil strips lengthwise in half. Place foil
strips, in a crisscross fashion, in 5- to 7-quart electric slow cooker with strips coming up
and over the sides. With damp hands, form ground meat mixture into a 6-inch-round loaf.
Place meatloaf in slow cooker on center of foil strips. If necessary, slightly reshape
meatloaf so it does not touch side of slow cooker.
3. Cover and cook on LOW for 2½ to 3 hours or until instant-read thermometer inserted
near center reads a least 160° F (for beef) or 165° F (for turkey). Transfer meatloaf to
carving board using the foil strips to lift and carry. Loosely cover with foil; let rest for 10
minutes. Meanwhile, heat pasta sauce in small saucepan.
4. To serve, cut meatloaf into slices and pass with heated pasta sauce and Parmesan
cheese.

Serves 6

calories: 230; 60 calories from fat
total fat: 7 g; 2.5 g saturated fat, 0 g trans fat cholesterol: 100 mg; sodium: 590 mg total
carbohydrates: 12 g; fiber: 2 g; sugars: 4 g protein: 30 g

STIR FRIED BEEF

Stir Fried Beef

1 pound of lean boneless top round steak, trimmed
2/3 cup of water
3/4 cup of chopped onion
3 tablespoons of reduced sodium soy sauce
1 teaspoon of beef flavored bouillon granules
1 teaspoon of Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon of salt
1/8 teaspoon of pepper
2 medium carrots, scraped and sliced diagonally
2 cups of cauliflower flowerets
vegetable cooking spray
1 cup of sliced fresh mushrooms
one 16 ounce package of frozen snow pea pods, partially thawed
1/4 cup of water
1 tablespoon of cornstarch


Partially freeze the steak, slice diagonally across the grain into 1/4 inch strips, set aside.
Combine 2/3 cup of water, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt
and pepper in a large bowl, stirring well. Add the steak, stirring to coat. Cover and
refrigerate for 1 hour, stirring once. Drain steak, reserving marinade. Set steak aside. Cook
the carrots and cauliflower in boiling water to cover, about 3 minutes, drain and set aside.
Coat a wok or large skillet with cooking spray, heat at medium high for 2 minutes. Add the
steak and stir fry for 3 minutes. Add the mushrooms, stir fry for 1 minute. Add the pea pods,
carrots, and cauliflower, stir fry for 1 minute or until the vegetables are crisp tender.
Combine the reserved marinade, 1/4 cup of water and cornstarch, stirring to blend. Pour
over the steak mixture, and stir fry until thickened and bubbly. Makes 12 servings

Each Servings: 1/2 cup
Exchanges 1 Lean Meat 1 vegetable Chol 26 mg Calories 73 Carbo 5 gm Protein 9 gm Fat 2
gm Fiber 1 gm Sodium 285 gm

ITALIAN OMELET

Italian Omelet

Ingredients:

* 1/2 of a box Dreamfields Spaghetti
* 8 eggs or 2 cups egg substitute
* 1/2 cup grated Parmesan cheese
* 3 tablespoons chopped fresh basil, divided
* 1/2 teaspoon salt
* 1/2 teaspoon ground black pepper
* 1-1/2 teaspoons olive oil
* 1 large clove garlic, minced
* 2 tablespoons chopped green onion
* 1 jar (6 ounces) marinated, quartered artichoke hearts, drained
* 1 cup cherry tomatoes, halved
* 1-1/2 ounces diced prosciutto or ham
* Cherry tomatoes (optional)

Directions:

1. Cook pasta according to package directions; drain well.
2. Meanwhile, in large bowl beat eggs, cheese, 2 tablespoons basil, salt
and pepper. Combine cooked pasta with egg mixture; set aside.
3. Heat oil in ovenproof large skillet over medium-high heat. Add garlic and
onion; cook 1 minute. Add artichokes, tomatoes and prosciutto. Cook 3 to
4 minutes until vegetables are softened, stirring occasionally. Gently stir
into pasta mixture and return to skillet.
4. Cover; cook over medium heat 10 to 12 minutes or until egg mixture is
set in center. DO NOT STIR. Remove from heat.
5. Place skillet in oven 4 inches from broiler. Broil 2 to 3 minutes or until
top is browned. Transfer to serving dish. Cool 5 minutes. Garnish with
additional tablespoon of basil and cherry tomato halves, if desired. Cut into
wedges.

Makes 6 Servings

Nutritional Info Per Serving:
Calories: 283
Protein: 19 g
Sodium: 634 mg
Cholesterol: 296 mg
Fat: 13 g
Saturated Fat: 4 g
Dietary Fiber: 4 g
Digestible Carbohydrates: 7 g

CHICKEN FRITATTA

Chicken Frittata
 
Ingredients:

1 oz light unsalted stick margarine , 2 tablespoons
1 cup cooked chicken breast, diced
1 tbsp fat free half and half
1 1/2 cup liquid egg substitute
1/4 tsp salt
1/2 cup salsa

Directions:

1 Heat margarine in an oven proof 10 inch skillet. Spoon chicken over
bottom.
2 Combine half & half, egg substitute, salt and 3 tablespoons water and
pour over chicken. Spoon salsa over top.
3 Cook over low heat 6 to 8 minutes or until almost set.
4 Broil about 6 inches from heat, 2 to 3 minutes, or until set.
5 Invert onto a plate, slice and serve.

Carbs: 2.6g Calories: 143.7
Saturated Fat: 1.8g Sodium: 322.3mg

BROCCOLI FRITTATA

Broccoli Frittata



Ingredients:

1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced

Directions:

1. Mix cottage cheese and egg substitute together; set aside.
2. In large non-stick frying pan over medium heat, saut? onions in oil for 5
minutes, or until soft.
3. Add broccoli and dill; saute for 5 minutes, or until broccoli mixture
softens. Set vegetable aside.
4. Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute
it. Add half of the vegetable mixture, and then add half of the egg mixture; lift
and rotate pan so that eggs are evenly distributed.
5. As eggs set around the edges, lift them to allow uncooked portions to
flow underneath. Turn heat to low, cover the pan, and cook until top is set.
6. Invert onto a serving plate and cut into wedges.
7. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg
mixture.

Makes 4 Servings

Nutritional Info Per Serving:
Calories: 150
Protein: 19 g
Sodium: 390 mg
Cholesterol: 0 mg
Fat: 3 g
Dietary Fiber: 3 g
Sugars: 6 g
Carbohydrates: 12 g
Exchanges: 1 Vegetable; 2 Meat; 1 Fat

BEEF CASSEROLE

Beef Casserole


olive oil cooking spray
1 small, about 4 ounces, Russet or all-purpose potato
1 cup shredded low-fat mozzarella cheese
1 pound extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups shredded green cabbage
salt (optional)
freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce
6 slices pickled jalapeño chile peppers (optional)
1. Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with
cooking spray.
2. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread
evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato
is browned and crispy.
3. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet,
breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in
tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste.
Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the
bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
4. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining
cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and
bubbly. Serve at once.

Makes 6 Servings

Per serving: 235 calories, 24 g protein, 11 g total fat, 12 g carbs,
2 g fiber, 38 mg cholesterol, 357 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)

GROUND BEEF CASSEROLE / "KEEMA"

Keema (Ground Beef Casserole)
This is a delicious and easy Pakistani recipe
INGREDIENTS
1.5 lbs lean ground sirloin
1 cup chopped onions
2 cups canned crushed tomatoes
1 cup frozen peas
1 cup diced potatoes
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder
salt and pepper to taste
DIRECTIONS
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.

Number of Servings: 6

Nutritional Info

Amount Per Serving:

Calories: 199.2

Total Fat:	7g
Total Carbs:	12g
Dietary Fiber:	2.7mg
Protein:	22.5g

ITALIAN HERB SEASONING

Italian Herb Seasoning
Forget buying packets of seasonings. They're expensive and often full of salt. Save sodium and money by making this easy herb blend. Use it in sauces, soups, stews, on meats... anywhere you want to add Italian flavor without fat or sodium!
INGREDIENTS
1 T Mediterranean oregano, dried
1 T basil, dried
1 T sage, dried
1 t rosemary, dried
1 t red pepper flakes
DIRECTIONS
Makes about 1/4 cup.
Combine spices in a mixing bowl. Store in an airtight container away from direct sunlight for up to six months. Before using, crush herbs between your fingers to release more flavor.

Number of Servings: 4

OVEN - BAKED RUTABEGA "FRIES"

Ingredients

Rutabagas
Olive Oil
Salt, garlic powder, and paprika

Cooking Instructions

Preheat oven to 425 F.
1) Peel rutabagas with a paring knife and slice in 1/4" rounds. If you like, you can do them in strips - they will cook a little faster, but you have to watch them carefully or they'll burn.
2) Smear with oil and a little salt and put them on a nonstick baking sheet.
3) Cook about 12 minutes, turning twice. Take out when golden brown and tender. Immediately sprinkle with garlic powder and paprika. I like to add kosher salt at the end as well.

Servings Per Recipe: 1

• 1 cup raw sliced rutabaga has about 7 grams effective carbohydrate
• plus 3.5 grams of fiber and 
• 50 calories (plus oil).

APPLE SPINACH SALAD W/ THYME-DIJON VINAIGRETTE DRESSING

Ingredients

4 cup(s) spinach, baby
1 medium apple(s), Granny Smith, cored and sliced
1/4 cup(s) onion(s), red, thin wedges
2 tablespoon cherries, dried, snipped
1/2 cup(s) cheese, feta, crumbled, (optional)
1/4 cup(s) oil, olive
1/4 cup(s) vinegar, balsamic
2 teaspoon thyme, fresh
1 teaspoon mustard, dijon-style
1/4 teaspoon salt

Cooking Instructions

Make-Ahead Directions: Prepare the vinaigrette as directed. Cover and chill for up to 1 week. Serve the leftover vinaigrette with a tossed vegetable salad.
Apple-Spinach Salad:
In a large bowl, toss together spinach, apple, onion, and cherries. Shake Thyme-Dijon Vinaigrette; drizzle onto salad. Toss to coat. If desired, top each serving with cheese. Makes 4 (1-cup) servings.
Thyme-Dijon Vinaigrette:
In a screw-top jar, combine 1/4 cup olive oil, 1/4 cup white or regular balsamic vinegar, 2 teaspoons snipped fresh thyme or 1/2 teaspoon crushed dried thyme, 1 teaspoon Dijon-style mustard, and 1/4 teaspoon salt.
Cover and shake well to mix.
Chill until ready to serve.
Makes 2/3 cup.

Servings Per Recipe: 4

• Calories: 93
• Saturated Fat: 1g
• Sodium: 96mg
• Dietary Fiber: 2g
• Total Fat: 6g
• Carbs: 11g
• Cholesterol: 0mg
• Protein: 1g
• Exchanges: Vegetable: 1
• Fruit: 0.5
• Carb Choices: 0.5

Lite Caesar Salad

Preparation time: 10 min	Servings: 6
Cooking time: 0 min

Ingredients:

3 tbsp grated Parmesan cheese

1/8 tsp salt

1/8 tsp black pepper, ground

1/3 cup hot water

1 can anchovy fillet, drained

1 tsp chicken bouillon granules

1/3 cup seasoned croutons

2 cups Romaine lettuce, leaves torn

3 tbsp olive oil

2 tsp Worcestershire sauce

1 tsp Dijon mustard

2 cloves garlic, crushed

3 tbsp lemon juice

Cooking Directions:

Combine water and bouillon granules in container of an electric blender; process 30 seconds. Add lemon juice and next 6 ingredients. With blender running, gradually add olive oil in a steady stream. Cover and chill thoroughly. To serve, shake dressing vigorously and drizzle over romaine. Add croutons and cheese, and toss. Sprinkle with black pepper.

Nutrition Facts

Calories 94

% Calories From Fat 78.5%

Total Fat 8.2g

Saturated Fats 1.6g

Mono-unsaturated Fats 5.5g

Poly-unsaturated Fats 0.8g

Cholesterol 3.5mg

Sodium 180mg

Total Carbohydrates 3.6g

Dietary Fiber 0.5g

Sugar 0.7g

Protein 1.9g

PUERTO RICAN FISH STEW/ "BACALAO"

Bacalao literally means "cod" or "stockfish".

Ingredients

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 pound flaky white fish, such as haddock, tilapia or cod, cut into 1 1/2-inch pieces
1 14-ounce can diced tomatoes
1 Anaheim or poblano chile pepper, chopped
1/4 cup packed chopped fresh cilantro
2 tablespoons sliced pimento-stuffed green olives
1 tablespoon capers, rinsed
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 cup water, as needed
1 avocado, chopped (optional)

Cooking Instructions

1. Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute.
2. Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).
Makes 4 servings, about 1 cup each

Servings Per Recipe: 4

• 9 g fat (1 g sat
• 6 g mono)
• 65 mg cholesterol
• 9 g carbohydrate
• 23 g protein
• 2 g fiber
• 697 mg sodium
• 475 mg potassium.
• Iron & Vitamin A (15% dv).
• Exchanges: 1 vegetable
• 3 lean meat
• TIP: Tip: Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works
• but will be more flaky.

GRILLED CHEESY HAM STUFFED CHICKEN

Ingredients

8 large boneless, skinless chicken breasts halves (about 2 1/2 pounds)
1/2 cup herb-and-garlic spreadable cheese (we used laughing cow)
4 ounces thinly sliced prosciutto or fully cooked ham (we used ham)
1/2 cup zesty Italian dressing

Cooking Instructions

Four thumbs up to Ms Betty Crocker for this low carb, low cal keeper recipe. 4 ingredients and was ready in no time. We scaled the recipe down to only the two of us and there's still leftovers. Original recipe serves 8.
1. Heat coals or gas grill (we used Foreman grill) to proper heating temperature. Carefully cut a horizontal slit in each chicken breast half, making a pocket when top of chicken is lifted back. Do not cut through.
2. Spread 1 tablespoon cheese inside of each pocket. Top with folded slices of prosciutto (we used low sodium ham). Close chicken around filling, being sure that most of the filling is enclosed. Brush the Italian dressing on the chicken.
3. Cover and grill chicken 4-5 inches from medium-high heat for 10-12 minutes (even less with Foreman grill), brushing occasionally with dressing and turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut.
Suggestion: turn with spatula instead of tongs or fork to keep cheese inside.

Servings Per Recipe: 8

• Calories 285 (Calories from Fat 135)
• Total Fat 15g (Saturated Fat 5g)
• Cholesterol 110mg
• Sodium 400mg
• Total Carbohydrate 2g (Dietary Fiber 0g)
• Protein 35g

PHILLY CHEESESTEAK LETTUCE CUPS

Ingredients

3 ounces lean beef steak
1/3 cup sliced mushrooms
1/4 cup tinly sliced onions
1 slice fat-free American cheese
2 leaves romaine, butter or green leaf lettuce

Cooking Instructions

* Slice meat into thin strips
* Coat medium pan with nonstick cooking spray. Add mushrooms and onions; cook over medium heat for 5 minutes, stirring occasionally, until onions are sligtly browned. Set aside.
* Remove pan from heat and re-coat with nonstick cooking spray. Cook steak strips over medium heat for 1-2 minutes, flipping halfway through.
* Break ceese slice into small strips. Place cheese on top of meat—still in the pan— and continue to cook until cheese melts.
* Remove from heat; mix beef strips with veggies and serve on lettuce leaves.

Servings Per Recipe: 1

• Calories: 197
• Protein: 13.5 g
• Fat: 7.5 g ( 3 g saturated)
• Colesterol: 55 mg
• Carboydrates: 7 g
• Sodium: 185 mg
• Fber: 1 g
• Sugar: 4 g

Grilled Sweet Potatoes 

Preparation time: 5 min	Servings: 4
Cooking time: 45 min

Ingredients:

1-1/3 tbsp brown sugar

2 large sweet potatoes, scrubbed and cut in half lengthwise

4 sheets heavy duty aluminum foil

1-1/3 tbsp unsalted butter 

 

Cooking Directions:

Prepare grill. Arrange sweet potato halves cut side up on individual sheets of aluminum foil. Sprinkle with salt and pepper to taste, dot with butter and sprinkle with brown sugar. Wrap tightly. Grill 45 minutes, turning frequently until potatoes are tender. 

 

Nutrition Facts

Calories 97

% Calories From Fat 36.2%

Total Fat 3.9g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 22mg

Total Carbohydrates 15g

Dietary Fiber 1.9g

Sugar 6.6g

Protein 1.2g

TANGY BEAN & SPINACH SALAD

Tangy Bean and Spinach Salad 

Preparation time: 15 min	Servings: 6
Cooking time: 0 min

Ingredients:

1/2 cup sweet and sour dressing

4 cups baby spinach leaves

1 can (15 oz) pinto beans, or lima beans, drained and rinsed

1 avocado, peeled, pitted, and cubed

2 green onions, with tops, sliced

2 tbsp roasted sunflower seeds, optional

1 cup cauliflower florets

11 oz mandarin orange segments, drained

1 cup red bell pepper, chopped 

 

Cooking Directions:

Combine beans and vegetables in salad bowl; pour dressing over salad and toss. Add spinach and oranges and toss; season to taste with salt and pepper. Spoon salad into bowls; sprinkle with sunflower seeds. Courtesy American Dry Bean Board. 

 

Nutrition Facts

Calories 110

% Calories From Fat 44.2%

Total Fat 5.4g

Saturated Fats 0.7g

Mono-unsaturated Fats 2.6g

Poly-unsaturated Fats 1.5g

Cholesterol 0mg

Sodium 210mg

Total Carbohydrates 14g

Dietary Fiber 5.5g

Sugar 2.6g

Protein 4.5g