RICE SALAD W/ NUTS & OLIVES

Rice Salad with Nuts and Olives 

Preparation time: 5 min	Servings: 4
Cooking time: 15 min

Ingredients:

2/3 cup chicken stock

1 scallion, trimmed and minced

1 tbsp lemon juice

2 tbsp grated Parmesan cheese

2 tsp olive oil

1/2 tsp mint, or 1 Tbsp fresh, chopped

2/3 cup water

2 tbsp Kalamata olives, or other olives

2 tbsp pine nuts, or chopped almonds

2/3 cup long-grain white rice

Cooking Directions:

Preheat oven to 350°F. Combine stock and water in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 15-20 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 minutes covered. Place pine nuts in a shallow pan and toast in oven 3-5 minutes, or until golden. Shake pan at 3 minute intervals. Transfer to a dish to cool. Transfer cooked rice to a bowl and fluff with a fork. Stir in oil. Add remaining ingredients, pine nuts and pepper to taste and toss. 

Nutrition Facts

Calories 120

% Calories From Fat 52.5%

Total Fat 7g

Saturated Fats 1.3g

Mono-unsaturated Fats 3.3g

Poly-unsaturated Fats 1.9g

Cholesterol 3.9mg

Sodium 140mg

Total Carbohydrates 10g

Dietary Fiber 0.5g

Sugar 1g

Protein 3.6g

HERBED TORELLINI

Herbed Tortellini 

PREPERATION 5 minutes

SERVINGS 4

COOKING 15 minutes

Ingredients:

2/3 cup grated Parmesan cheese, or Romano cheese

1/2 tsp black pepper, cracked

1-1/3 tbsp parsley, chopped

1 lb cheese tortellini, or other tortellini

3-1/4 oz unsalted butter

2 tsp dried oregano

Cooking Directions:

Cook pasta in boiling salted water 8-10 minutes, or until al dente. Drain. Melt butter in a heavy nonstick pan over medium high heat. Add pasta, herbs, peppercorns, and half the cheese. Stir until heated through. Serve sprinkled with remaining cheese 

Nutrition Facts

Calories 240

% Calories From Fat 86.2%

Total Fat 23g

Saturated Fats 15g

Mono-unsaturated Fats 6.2g

Poly-unsaturated Fats 0.9g

Cholesterol 64mg

Sodium 270mg

Total Carbohydrates 1.6g

Dietary Fiber 0.5g

Sugar 0.2g

Protein 7.1g

Rice Mushrooms 

Preparation time: 10 min	Servings: 4
Cooking time: 15 min

Ingredients:

1/8 tsp black pepper

1/4 lb mozzarella cheese, shredded

1-1/3 tbsp red wine vinegar

3 shallots, or green onions, chopped

8 large mushrooms

2/3 cup cooked rice

1-1/3 tbsp breadcrumbs

1 tomato, chopped

1-1/3 tbsp parsley, chopped

1 clove garlic, crushed

Cooking Directions:

Preheat oven to 350°F. Remove stems from mushrooms and place in a shallow oven-proof dish. Combine next 8 ingredients and spoon into mushrooms. Top with grated cheese. Bake for 15 minutes, or until cheese is golden brown. 

Nutrition Facts

Calories 150

% Calories From Fat 35.4%

Total Fat 5.9g

Saturated Fats 3.3g

Mono-unsaturated Fats 1.7g

Poly-unsaturated Fats 0.3g

Cholesterol 20mg

Sodium 170mg

Total Carbohydrates 16g

Dietary Fiber 1g

Sugar 1.9g

Protein 8.6g

Crispy Thin Breadsticks 

Preparation time: 15 min	Servings: 8
Cooking time: 15 min

Ingredients:

2 tbsp unsalted butter, melted

1 tsp Italian seasoning

1/4 cup grated Parmesan cheese

1 loaf wheat bread, slightly thawed

Cooking Directions:

Preheat oven to 400°F. Cut loaf of bread dough lengthwise into 8 pieces. Cut pieces in half. This will make 16 thin breadsticks. For extra thin breadsticks, cut 16 pieces in half lengthwise. Roll and stretch each piece of dough to 15 in. lengths. Place on a cookie sheet that has been coated with nonstick cooking spray. Brush with melted butter. Sprinkle with herbs and Parmesan cheese. Let rise 30 minutes. Bake 12-15 minutes or until brown and crispy. 

Nutrition Facts

Calories 39

% Calories From Fat 87.7%

Total Fat 3.8g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 48mg

Total Carbohydrates 0.2g

Dietary Fiber 0g

Sugar 0g

Protein 1.2g

MEDITERRANEAN BAKED FISH

Mediterranean Baked Fish 
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

INGREDIENTS

• 2 teaspoon olive oil
  
  
• 1 large onion, sliced
  
  
• 1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
  
  
• 1 bay leaf
  
  
• 1 clove garlic, minced
  
  
• 3/4 cup apple juice
  
  
• 1/2 cup reserved tomato juice, from canned tomatoes
  
  
• 1/4 cup lemon juice
  
  
• 1/4 cup orange juice
  
  
• 1 tablespoon fresh grated orange peel
  
  
• 1 teaspoon fennel seeds, crushed
  
  
• 1/2 teaspoon dried oregano, crushed
  
  
• 1/2 teaspoon dried thyme, crushed
  
  
• 1/2 teaspoon dried basil, crushed
  
  
• black pepper to taste
  
  
• 1 lb. fish fillets (sole, flounder, or sea perch)  

 DIRECTIONS
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft. 
2. Add all remaining ingredients except fish. 
3. Stir well and simmer 30 minutes, uncovered. 
4. Arrange fish in 10x6" baking dish; cover with sauce. 
5. Bake, uncovered, at 375 F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce

Nutritional Info

Amount Per Serving:

Calories: 225.5

Total Fat:	4.4g
Total Carbs:	17.3g
Dietary Fiber:	2.5mg
Protein:	29.4g

Seven Veggie Side Dish

Preparation time: 15 min			Servings: 4
Cooking time: 15 min

Ingredients:

3 tbsp water

1/2 cup red bell pepper, chopped

1/2 cup cauliflower florets

1/2 cup green bell pepper, chopped

1 tbsp cilantro, chopped

1/2 cup frozen peas, thawed

1/2 cup cherry tomatoes

3 tbsp vindaloo curry paste

1/2 cup green onions, sliced

2 tbsp plain low fat yogurt

3 tbsp oil

1/2 cup fresh or frozen pea pods, cut in half

Cooking Directions:

In wok or large skillet over high heat, heat oil. Add cauliflower and bell peppers. Stir-fry 3-4 minutes. Add pea pods, peas, tomatoes, and green onions. Stir-fry 2-3 minutes. Cover. Reduce heat to low. In small bowl, combine water, vindaloo paste, yogurt and cilantro. Stir into vegetable mixture. Cover. Cook 4-5 minutes. 

Nutrition Facts

Calories 140

% Calories From Fat 70.7%

Total Fat 11g

Saturated Fats 1.6g

Mono-unsaturated Fats 7.6g

Poly-unsaturated Fats 1.3g

Cholesterol 0.5mg

Sodium 67mg

Total Carbohydrates 9.5g

Dietary Fiber 2.8g

Sugar 4.5g

Protein 2.8g