ORANGE CHICKEN

Orange Chicken
When I created this recipe, I envisioned a honey-balsamic chicken dish. Instead, I opted for rice wine vinegar, which pairs well with oranges. This dish has half an orange in every serving.


INGREDIENTS
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon white or black pepper
1 1/2 teaspoons thyme, dried
16 ounces boneless, skinless chicken breast
3 tablespoons rice wine vinegar
2 tablespoons honey
2 oranges, medium to small, zested then segmented

DIRECTIONS
Prepare a quick marinade for the chicken by placing the oil, thyme, salt and pepper in a glass dish. Zest the orange and then segment the fruit by cutting away the skin and pith then removing the fruit working in a "V" fashion to cut away any membrane.

Remove any fat from the chicken.

Place the chicken flat on a cutting board and slice each breast into quarters so that you have 1- to 1 1/2-inch thick strips. Place the meat in the prepared marinade.

Preheat a non-stick skillet to moderate heat. Spray with nonstick cooking spray, then add the chicken once the pan is hot. Cook until firm and no longer pink.

While the meat is cooking, place the vinegar and honey in a small saucepan, bring to a boil and reduce the mixture by half. Add the fruit and zest to the sauce and remove from heat.

Serve the sauce over meat.

Serving size is 3 ounces of protein and 1/2 cup of fruit.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 209.9

Total Fat:	4.9g
Total Carbs:	14.5g
Dietary Fiber:	1.3mg
Protein:	26.7g

LETTUCE SALAD W/ GUACAMOLE

Lettuce Salad with Guacamole 

Preparation time: 10 min		Servings: 4
Cooking time: 0 min

Ingredients:

1 ripe avocado, peeled, pitted and mashed

1/2 tsp chili powder

1 tbsp lemon juice

1 lb packaged salad

1 scallion, white part only, finely chopped

1 tomato, diced

1/4 tsp hot pepper sauce

1 clove garlic, crushed

Cooking Directions:

Combine all ingredients, except lettuce, in a bowl. Add salt and pepper to taste and mix thoroughly. Chill guacamole until ready to serve. Toss with lettuce. 

Nutrition Facts

Calories 86

% Calories From Fat 59.7%

Total Fat 5.7g

Saturated Fats 0.8g

Mono-unsaturated Fats 3.4g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 25mg

Total Carbohydrates 8.9g

Dietary Fiber 5.3g

Sugar 2.5g

Protein 2.5g

PAN-SEARED TUNA STEAKS W/ WARM TOMATO/ BASIL/ OLIVE SALAD

Pan-Seared Tuna Steaks with Warm Tomato, Basil, and Olive Salad

Searing tuna steaks is lightning-fast; they cook to medium-rare in less than five minutes, and this zesty tomato-olive salad takes only a few minutes more.  

Serves 4

4 5-oz. boneless, skinless tuna steaks
Kosher salt and freshly ground black pepper
2 Tbs. extra-virgin olive oil
1 medium shallot, finely chopped
2 cups mixed yellow and red grape or cherry tomatoes, halved
1/3 cup sliced pitted green olives, such as picholine or Cerignola
2 Tbs. finely chopped fresh basil
1/2 Tbs. fresh lemon juice

---

Season the tuna with 1 tsp. salt and 1/4  tsp. pepper. Heat the oil in a 12-inch skillet over medium-high heat. Arrange the tuna in the skillet in a single layer and cook, turning once, until done to your liking (3 to 4 minutes for medium rare). Transfer the tuna to a large plate.

Reduce the heat to medium and add the shallot to the skillet. Cook, stirring, until golden-brown, about 1 minute. Add the tomatoes, olives, basil, 1/2 tsp. salt, and a few grinds of pepper; cook until warmed through and the tomatoes are just softened, about 2 minutes more. Remove the skillet from the heat and gently stir in the lemon juice.

Transfer the tuna to plates, top with the tomato salad, and serve.

Serving Suggestions

Serve with a Warm Couscous and Grilled Zucchini Salad.

nutrition information (per serving):
Calories (kcal): 300; 

Fat (g): 16; 

Fat Calories (kcal): 140; 

Saturated Fat (g): 3; 

Protein (g): 34; 

Monounsaturated Fat (g): 8; 

Carbohydrates (g): 4; 

Polyunsaturated Fat (g): 3; 

Sodium (mg): 650; 

Cholesterol (mg): 55; 

Fiber (g): 1;

SALMON W/ GRAPEFRUIT SAUCE

Salmon With Grapefruit Sauce

Ingredients

• 1/2 cup(s) shallot(s), minced, or finely chopped sweet onion
• 2 teaspoon oil, olive
• 1 pounds fish, salmon fillet, cut into four pieces
• 3/4 cup(s) grapefruit, juice and segments for garnish

Preparation

1. Saute the shallots in the oil in a nonstick skillet until tender, about 4 minutes. Add the salmon and grapefruit juice. Cover and simmer over low heat until the salmon is opaque, about 6 to 8 minutes. Transfer the salmon to warm serving plates.
2. Increase the heat and simmer the juices about 2 minutes until reduced to 1/2 cup; pour over the salmon.

SERVES 4

Nutritional Info (Per serving):

Calories: 242, 

Saturated Fat: 2g, 

Sodium: 56mg, 

Dietary Fiber: 1g, 

Total Fat: 12g, 

Carbs: 8g, 

Sugars: 4g, 

Cholesterol: 70mg, 

Protein: 25g

Exchanges: 

Fruit: 0.5, 

Lean Meat: 4

Carb Choices: 0.5

GRILLED SHRIMP W/ CILANTRO DIPPING SAUCE

Grilled Shrimp with Cilantro Dipping Sauce Recipe

• 4 Servings
• Prep: 25 min. + marinating Grill: 5 min. 

25 5

Ingredients

• 2 tablespoons minced fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon minced fresh chives
• 1 garlic clove, minced
• 1 pound uncooked medium shrimp, peeled and deveined
• 
  DIPPING SAUCE:
• 1 cup fresh cilantro leaves
• 1 cup fat-free mayonnaise
• 1 jalapeno pepper, seeded
• 1 garlic clove, peeled
• 1 tablespoon white vinegar
• 1 teaspoon sugar
• Dash cayenne pepper

Directions

• In a large resealable plastic bag, combine the cilantro, oil, chives and garlic. Add the shrimp; seal bag and turn to coat. Cover and refrigerate for 1 hour.
• In a blender, combine the sauce ingredients; cover and process until blended. Chill until serving.
• Thread shrimp onto four metal or soaked wooden skewers. Grill, covered, over medium heat for 2-3 minutes on each side or until shrimp turn pink. Serve with sauce. Yield: 4 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 skewer with 1/4 cup sauce equals 

208 calories, 

10 g fat (2 g saturated fat), 

144 mg cholesterol, 

615 mg sodium, 

11 g carbohydrate, 

1 g fiber, 

19 g protein.

SALMON W/WILTED GREENS

Salmon with Wilted Greens

A splash of toasted sesame oil adds a delicious, nutty nuance to the orange dressing.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 15

4	6-ounce fresh or frozen salmon steaks, cut 1-inch thick
3	tablespoons orange juice concentrate
2	tablespoons light soy sauce
1	tablespoon honey
2	teaspoons cooking oil
1	teaspoon toasted sesame oil
1/2	teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
6	cups torn mixed greens (such as spinach, Swiss chard, mustard, beet, or collard greens)
1	medium orange, peeled and sectioned
1	small red sweet pepper, cut into thin strips

1. Thaw fish, if frozen. Rinse fish; pat dry. For dressing, in a small bowl combine orange juice concentrate, soy sauce, honey, cooking oil, sesame oil, ginger and 3 tablespoons water.
2. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from heat for 5 minutes. Using a wide spatula, carefully turn fish over. Brush with 1 tablespoon of the dressing. Broil for 3 to 7 minutes more or until fish flakes easily with a fork. (Or, grill fish on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily with a fork, gently turning and brushing once with dressing halfway through grilling time.) Cover and keep fish warm while preparing the greens.
3. Place greens and orange sections in a large salad bowl. Bring remaining dressing to boiling in a large skillet. Add red pepper strips. Remove from heat. Pour over greens. Toss to mix. Divide among 4 dinner plates. Top each serving with a salmon steak. Serve immediately. Makes 4 servings.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories256
• Total Fat (g)9
• Saturated Fat (g)2
• Cholesterol (mg)31
• Sodium (mg)429
• Carbohydrate (g)15
• Fiber (g)2
• Protein (g)27
• Vitamin A (DV%)55
• Vitamin C (DV%)115
• Calcium (DV%)0
• Iron (DV%)19

Diabetic Exchanges

• Fruit (d.e.).5
• Vegetables (d.e.).5
• Lean Meat (d.e.)3.5
• Fat (d.e.).5

QUICK & EASY OMELET

Quick and Easy Omelet

The indulgence of breakfast in bed is yours to savor with a ready-in-minutes breakfast. Round out the relaxing meal with fresh fruit or juice and toast.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 7

Nonstick cooking spray
2	cups refrigerated or frozen egg product, thawed, or 8 eggs
2	tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil
1/8	teaspoon salt
1/8	teaspoon cayenne pepper
1/2	cup shredded reduced-fat sharp cheddar cheese (2 ounces)
2	cups fresh baby spinach leaves or torn fresh spinach
1	recipe Red Pepper Relish (see recipe)

1. Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.
2. In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.
3. When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.
Red Pepper Relish: In a small bowl combine 2/3 cup chopped red sweet pepper, 2 tablespoons finely chopped green onion or onion, 1 tablespoon cider vinegar, and 1/4 teaspoon black pepper.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories122
• Total Fat (g)3
• Saturated Fat (g)2
• Cholesterol (mg)10
• Sodium (mg)404
• Carbohydrate (g)7
• Fiber (g)3
• Protein (g)16

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Very Lean Meat (d.e.)2
• Fat (d.e.).5

FISH FILLETS & CUCUMBER-ORANGE SALSA

Fish Fillets and Cucumber-Orange Salsa

When you're really in a hurry, don't peel the cucumber--the peel will add additional fiber to this tropical fish dish.

SERVINGS: 4 servings (1 piece fish with about 1/3 cup salsa per serving)

CARB GRAMS PER SERVING: 6

2	6.3-ounce packages frozen classic grilled salmon or classic char-grilled fish fillets
1	cup chopped, peeled English cucumber
1	large orange, peeled, seeded, and chopped
2	tablespoons chopped red onion
1	teaspoon salt-free citrus seasoning blend or garlic and herb seasoning blend

1. Prepare fish according to package directions. Meanwhile, for salad: In a small bowl, combine cucumber, orange, red onion, and seasoning blend. Serve with cooked fish

Nutrition Facts Per Serving:

• Servings: 4 servings (1 piece fish with about 1/3 cup salsa per serving)
• Calories121
• Total Fat (g)4
• Saturated Fat (g)1
• Monounsaturated Fat (g)2
• Polyunsaturated Fat (g)1
• Cholesterol (mg)20
• Sodium (mg)312
• Carbohydrate (g)6
• Total Sugar (g)5
• Fiber (g)1
• Protein (g)16
• Vitamin C (DV%)31
• Calcium (DV%)2
• Iron (DV%)3

Diabetic Exchanges

• Vegetables (d.e.).5
• Lean Meat (d.e.)2
• Fat (d.e.).5

BEEF W/ MUSHROOM & PEARL ONIONS

Beef with Mushrooms and Pearl Onions

 

Elegant, easy, and diabetic friendly--that perfectly describes this flavorful entrée.

 

SERVINGS: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)

CARB GRAMS PER SERVING: 9

 

2	8-ounce beef top loin steaks, cut 3/4 to 1 inch thick
1/2	teaspoon cracked black pepper
1/4	teaspoon salt
1	teaspoon olive oil
8	ounces fresh mushrooms, quartered
1	cup frozen small whole onions
4	cloves garlic, minced
1	cup lower-sodium beef broth
2	tablespoons whole wheat flour
1	tablespoon snipped fresh parsley
	Steamed green beans and/or crusty whole grain bread (optional)

1. Trim fat from steaks. Sprinkle steaks with the pepper and salt. Preheat a large skillet over medium-high heat. Add oil; swirl to lightly coat skillet. Reduce heat to medium. Add steaks; cook for 8 to 10 minutes or until medium-rare (145 degrees F), turning once. Transfer steaks to a tray or plate; cover with foil and let stand while preparing sauce.
2. For sauce: In the same skillet, cook mushrooms and onions over medium-high heat about 5 minutes or until tender, stirring frequently. Add garlic. Cook for 1 minute more.. Whisk together broth and flour; add to skillet. Cook and stir until sauce is thickened and bubbly; cook and stir for 1 minute more.
3. Return steaks to skillet; heat through, turning to coat steaks evenly with sauce. Transfer steaks and sauce to serving plates. Sprinkle with parsley. If desired, serve with green beans and/or whole grain bread. Makes 4 servings (1/2 of a steak and 2/3 cup sauce per serving) 

Nutrition Facts Per Serving:

• Servings: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)
• Calories335
• Total Fat (g)17
• Saturated Fat (g)6
• Monounsaturated Fat (g)8
• Polyunsaturated Fat (g)1
• Cholesterol (mg)61
• Sodium (mg)315
• Carbohydrate (g)9
• Total Sugar (g)2
• Fiber (g)2
• Protein (g)26
• Vitamin C (DV%)6
• Calcium (DV%)4
• Iron (DV%)13

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Medium-fat Meat (d.e.)3
• Fat (d.e.)1

Mediterranean Quinoa Salad

Quinoa is a cream-colored grain with a nutty flavor that's great as a side dish, in pilafs, or in salads such as this one. Like many whole grains, it's high in fiber. Look for it at larger supermarkets or health food stores.

SERVINGS: 4 (1 1/3 cup) servings

CARB GRAMS PER SERVING: 27 *would need to be used as a meal NOT as a side to a meal*

2/3	cup red quinoa or regular quinoa
1-1/2	cups water
2	6-ounce cans very low-sodium chunk white tuna, drained
1	cup frozen peas and carrots, thawed
1/2	of a small red onion, halved and thinly sliced
1/2	cup bottled light Italian salad dressing
3/4	cup halved grape tomatoes, halved cherry tomatoes, or chopped tomatoes
	Bibb or Boston lettuce leaves (optional)

1. In a fine-mesh stainer, rinse quinoa under cold running water; drain. In a small saucepan, combine the 1-1/2 cups water and quinoa. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Drain quinoa, if necessary.
2. Meanwhile, in a large bowl, combine tuna, peas and carrots, onion, and salad dressing. Lightly toss to combine. Add hot cooked quinoa to slightly soften the vegetables. Cool to room temperature.
3. Stir in tomatoes just before serving. To serve, if desired, spoon salad mixture over lettuce leaves on serving plates. Makes 4 (1-1/3 cup) servings.

Nutrition Facts Per Serving:

• Servings: 4 (1 1/3 cup) servings
• Calories278
• Total Fat (g)7
• Saturated Fat (g)1
• Monounsaturated Fat (g)1
• Polyunsaturated Fat (g)1
• Cholesterol (mg)38
• Sodium (mg)315
• Carbohydrate (g)27
• Total Sugar (g)3
• Fiber (g)4
• Protein (g)27
• Vitamin C (DV%)16
• Calcium (DV%)4
• Iron (DV%)12

Diabetic Exchanges

• Starch (d.e.)1.5
• Vegetables (d.e.)1
• Lean Meat (d.e.)3

GRILLED FLANK STEAK W/ CUCUMBER-YOGURT SAUCE

Grilled Flank Steak with Cucumber-Yogurt Sauce

 

Since flank steak is relatively inexpensive, why not grill two at once? After a long soak in a bold, garlicky marinade, the first makes a great fast and easy meal, while the leftover steak is great in Open-Face Steak Sandwiches with Herbed Goat Cheese and Tomatoes, Grilled Steak and Arugula Salad with White Beans and Shiitake, and Red Onions Stuffed with Grilled Steak, Spinach, and Feta. This do-ahead sauce is an easy take on tzatziki, the Greek yogurt dip. 

 

Serves 4

For the flank steaks
1-1/2 cups coarsely chopped fresh flat-leaf parsley
1/3 cup coarsely chopped fresh mint
3 Tbs. coarsely chopped fresh rosemary
8 medium cloves garlic, peeled
1/4 cup fresh lemon juice (from 2 medium lemons)
1/4 cup soy sauce
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil
2 flank steaks (about 3 lb. total), trimmed of excess fat

For the sauce
1 English cucumber (about 3/4 lb.)
Kosher salt
1 cup plain yogurt, preferably Greek
1 tsp. minced garlic
1 tsp. cumin seeds, toasted and lightly crushed with a mortar and pestle or spice grinder
1 tsp. finely grated lemon zest
1/2 tsp. fresh lemon juice
Pinch cayenne
1/2 Tbs. extra-virgin olive oil
Freshly ground black pepper

---

Marinate the flank steaks Set aside 2 Tbs. of the parsley. Combine the remaining parsley with the mint, rosemary, and garlic in a food processor and pulse until finely chopped. Add the lemon juice, soy sauce, 1 tsp. salt, and 1 tsp. pepper and process until smooth. With the motor running, add the olive oil in a thin stream.

Put the steaks in a nonreactive baking dish large enough to hold them both. Pour the marinade over them and turn to coat. Cover and refrigerate for at least 4 hours or overnight, turning occasionally.

Make the sauce
Cut the cucumber in half lengthwise and remove the seed core. Cut each half crosswise into 1/8-inch-thinck half moons and toss with 1/2 tsp. salt in a medium bowl. Let sit for 10 minutes to release excess liquid. Rinse, drain, and pat dry.
In a medium bowl, combine the cucumber with the yogurt, garlic, cumin, lemon zest and juice, and cayenne. Stir in the olive oil and the reserved chopped parsley, and season to taste with salt and pepper. Refrigerate until ready to use. (The sauce can be made up to a day ahead.)

Grill the steaks Remove the steaks from the refrigerator 1 hour prior to cooking.

Prepare a medium-high gas or charcoal grill fire. Clean and oil the grill grates.

Remove the flank steak from the marinade, wipe off any excess, and season generously with salt and pepper. Grill the steaks, covered, until grill marks form and the steaks have a nice brown sear, 5 to 6 minutes. Flip the steaks and continue grilling until grill marks form on the other side and the steak is cooked to medium rare (an instant-read thermometer inserted in the thickest part of a steak should read 135°F), 3 to 5 minutes more. Let rest 10 to 15 minutes.

Cut the flank steak across the grain and serve with the cucumber-yogurt sauce on the side. Store the leftover steak in an airtight container and refrigerate for up to 4 days.

Serving Suggestions

Serve with grilled peppers, red onions, and portabello mushrooms, or in keeping with the flavors in the sauce, try Grilled Vegetable Salad with Feta on the side.

nutrition information (per serving):
Calories (kcal): 390; Fat (g): 22; Fat Calories (kcal): 200; Saturated Fat (g): 10; Protein (g): 40; Monounsaturated Fat (g): 10; Carbohydrates (g): 7; Polyunsaturated Fat (g): 1; Sodium (mg): 490; Cholesterol (mg): 85; Fiber (g): 1;

Bacon Tomato Melts

 

If you like BLTs, this cheesy open-face sandwich will be right up your alley. It only has 206 calories and 10 g of fat per serving and delivers healthy doses of vitamin A, vitamin C, and calcium.

SERVINGS: 4 sandwiches

CARB GRAMS PER SERVING: 15

2	large tomatoes
1/4	cup light sour cream
1	green onion, thinly sliced
1	clove garlic, minced
1/8	teaspoon cayenne pepper or 1/4 teaspoon paprika
1/8	teaspoon ground cumin
4	1/2-inch slices bakery-style or sandwich-style whole wheat bread
2	cups fresh spinach leaves
8	slices turkey bacon, cooked according to package directions
1/2	cup shredded reduced-fat Mexican-style cheese blend (2 ounces)

1. Preheat broiler. Slice tomatoes. Seed and chop one or two of the slices to make 1/4 cup chopped tomato. Set remaining tomato slices aside. In a small bowl, combine the 1/4 cup chopped tomato, the sour cream, green onion, garlic, cayenne pepper, and cumin. Set aside.
2. Place bread slices on a baking sheet. Broil 4 to 5 inches from the heat for 2 to 3 minutes or until toasted, turning once. If desired, set aside some of the spinach leaves for garnish. Top bread slices with the remaining spinach leaves, tomato slices, sour cream mixture, and bacon. If desired, top with the reserved spinach leaves. Add cheese. Broil for 1 to 2 minutes more or until cheese is melted.  
Makes 4 sandwiches. 

Nutrition Facts Per Serving:

• Servings: 4 sandwiches
• Calories206
• Total Fat (g)10
• Saturated Fat (g)5
• Monounsaturated Fat (g)3
• Polyunsaturated Fat (g)2
• Cholesterol (mg)42
• Sodium (mg)623
• Carbohydrate (g)15
• Total Sugar (g)3
• Fiber (g)3
• Protein (g)12
• Vitamin C (DV%)23
• Calcium (DV%)27
• Iron (DV%)7

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.)1
• Medium-fat Meat (d.e.)1
• Fat (d.e.).5

PARSLEY GREEN BEANS

Parsleyed Green Beans 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tbsp parsley, minced

1-1/2 lb green beans, trimmed

1 tbsp virgin olive oil

Cooking Directions:

Place green beans in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until tender. Remove beans from pan. Rinse under cold running water. Transfer to a bowl and add oil, parsley and salt and pepper to taste. Toss and serve. 

Nutrition Facts

Calories 83

% Calories From Fat 39%

Total Fat 3.6g

Saturated Fats 0.5g

Mono-unsaturated Fats 2.5g

Poly-unsaturated Fats 0.5g

Cholesterol 0mg

Sodium 11mg

Total Carbohydrates 12g

Dietary Fiber 5.8g

Sugar 2.4g

Protein 3.1g

Southwestern Style Stuffed Bell Peppers

Portions:  4

Serving size: 1 stuffed bell pepper

Ingredients

• 4 red bell peppers
• 1 teaspoon canola oil
• 1/2 cup onion, chopped
• 1 pound lean ground beef
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon oregano (crush in palm of hand)
• 1 cup frozen corn kernels
• one 10-ounce can Rotel® Original Diced Tomatoes & Green Chilies

Preparation  

1. Preheat oven to 350°F.
2. Cut tops off each red pepper. Remove seeds and stems.
3. Parboil peppers for about 4 minutes.
4. In a large skillet heat canola oil and sauté onions until translucent.
5. Add ground beef and stir meat around to separate.
6. Add ground garlic powder, cumin and dried oregano to meat mixture.
7. Add corn and canned tomatoes with chilies. Mix into meat mixture.
8. Stand bell peppers in a 2-quart baking pan. Fill with meat mixture, adding any left over to pan.
9. Cover and bake for 40 minutes.                                                                         

Nutrients per serving

• Calories: 247
• Protein: 25 g
• Carbohydrates: 14 g
• Fat: 11 g
• Cholesterol: 73 mg
• Sodium: 352 mg
• Potassium: 682 mg
• Phosphorus: 235 mg
• Calcium: 42 mg
• Fiber: 3.1 g

ITALIAN AVACADO & WALNUT SALAD

Italian Avocado and Walnut Salad

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

2 tbsp chopped walnuts

1/2 lb packaged salad

1/4 lb red leaf lettuce, shredded

1 avocado, pitted, peeled and diced

1/2 cup fat-free Italian dressing

1/2 cup seasoned croutons

2 tsp lemon juice

1/4 tsp salt (optional)

Cooking Directions:

Combine avocado and lemon juice in a salad bowl. Add lettuce and walnuts and toss. Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad and toss. Serve with croutons.

Nutrition Facts

Calories 130

% Calories From Fat 62.3%

Total Fat 9g

Saturated Fats 1.3g

Mono-unsaturated Fats 4.2g

Poly-unsaturated Fats 2.6g

Cholesterol 0.9mg

Sodium 550mg

Total Carbohydrates 12g

Dietary Fiber 4.4g

Sugar 3.8g

Protein 3.1g

ZUCCHINI FRITATTA

Ingredients:

2 tablespoons extra virgin olive oil 2 medium zucchini, cut into ¼ thick rounds ½ cup sliced green onions 1 teaspoon salt ¼ teaspoon crushed red pepper 8 large eggs, lightly beaten with 2 tablespoons water 4 ounces goat cheese, crumbled ¼ cup packed basil leaves, thinly sliced

Directions:
1.    Heat oven to 350°F.
2.    Heat 1 tablespoon of oil in a 12-inch nonstick ovenproof skillet over medium-high heat.
3.    Cook zucchini 10 minutes, turning slices as they brown.
4.    Add green onion; sprinkle with ½ teaspoon salt and crushed red pepper.
5.    Cook 2-4 minutes, until zucchini is golden and tender; transfer to a bowl, wipe down skillet.
6.    Heat broiler with rack in upper level (but not the closest to heat source).
7.    Whisk eggs, water, goat cheese, basil and remaining ½ teaspoon salt in a bowl.
8.    Heat remaining 1 tablespoon oil in skillet over medium-high heat; add egg mixture and cook 1½ minutes to set bottom.
9.    Spoon zucchini mixture evenly over top; reduce heat to medium-low, cover and cook 5-6 minutes until edge is set and puffed.
10.  Uncover, transfer to broiler and broil 1-1½ minutes, just until top is set and lightly golden.

Nutritional Information
Per Serving:

Net Carbs: 4.0 grams

Fiber: 0.4 grams

Protein: 19.0 grams

Fat: 24.5 grams

Calories: 310

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 0:25:00

Cool Time: 0:00:00

Lemon Broccoli 

Preparation time: 5 minutes

Serves: 4

Cooking time: 5 minutes

Ingredients:

2 tbsp lemon juice

1 tbsp unsalted butter

1 lb broccoli florets 

Cooking Directions:

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until broccoli is bright green and tender. Remove from steamer basket. Add remaining ingredients and pepper to taste.

Nutrition Facts

Calories 67

% Calories From Fat 44.3%

Total Fat 3.3g

Saturated Fats 1.9g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 0.3g

Cholesterol 7.6mg

Sodium 47mg

Total Carbohydrates 8.8g

Dietary Fiber 3.8g

Sugar 1.8g

Protein 2.8g

STEAKS W/LEMON PARSLEY BUTTER

Steaks with Lemon Parsley Butter 

Preparation time: 10 minutes

 Servings: 4

Cooking Time: 10 minutes

Ingredients:

4 strip steaks, about 4 oz each

1-1/2 tbsp parsley, minced

2 tsp lemon juice

1-1/3 tbsp unsalted butter, softened

1-1/2 tbsp shallots, minced 

Nutrition Facts

Calories 810

% Calories From Fat 41.1%

Total Fat 37g

Saturated Fats 15g

Mono-unsaturated Fats 15g

Poly-unsaturated Fats 1.4g

Cholesterol 260mg

Sodium 240mg

Total Carbohydrates 0.9g

Dietary Fiber 0.1g

Sugar 0.1g

Protein 110g

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

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