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

LUCIOUS LAMB BURGERS

Luscious Lamb Burgers 

Preparation Time: 10 minutes

Servings : 5

Cooking Time: 5 minutes

Ingredients:

1-1/2 lb ground lamb

2 tbsp plain low fat yogurt

1 tsp fresh thyme, minced

2 tsp fresh oregano, minced

2 tbsp lemon juice

2 cloves garlic, finely minced 

 

Cooking Directions:

Prepare an outside grill with an oiled rack set 4 in. above the heat source. On a gas grill, set the heat to high. Combine the meat with the remaining ingredients. Shape into 6 patties. Grill the burgers, turning once, according to the following guidelines: 6 minutes for rare, 8 minutes for medium, or 10 minutes for well done.

 

Nutrition Facts

Calories 330

% Calories From Fat 60%

Total Fat 22g

Saturated Fats 9.3g

Mono-unsaturated Fats 9.5g

Poly-unsaturated Fats 1.6g

Cholesterol 110mg

Sodium 96mg

Total Carbohydrates 1.2g

Dietary Fiber 0.1g

Sugar 0.5g

Protein 28g

STEAMED SPINACH W/ BALSAMIC VINEGAR

Steamed Spinach with Balsamic Vinegar 

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

Ingredients:

1 tbsp unsalted butter, melted

2 lb spinach, stemmed, washed

2 tsp balsamic vinegar, or white wine vinegar

1/4 tsp salt to taste (optional)

Cooking Directions:

Place spinach with water that clings to it in a large heavy saucepan over medium high heat. Season with salt and pepper to taste. Cover and cook spinach 3-5 minutes or until leaves begin to wilt. Remove from heat and drain thoroughly. Add butter and vinegar before serving. 

Nutrition Facts

Calories 100

% Calories From Fat 43.2%

Total Fat 4.8g

Saturated Fats 2.2g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 1g

Cholesterol 7.6mg

Sodium 370mg

Total Carbohydrates 11g

Dietary Fiber 8.4g

Sugar 1.6g

Protein 9.1g

Grill Machine Simple Salmon Steaks

 

PREP TIME: 5 min

SERVINGS: 4

COOKING TIME: 5 minutes

Ingredients:

1/2 tsp canola oil

4 lemon wedges

4 salmon steaks, rinsed and patted dry

Cooking Directions:

Preheat grill machine. Brush oil over both grilling surfaces. Arrange salmon on hot grill, in batches if necessary. Close cover and cook about 5 minutes, or until fish is cooked thoroughly and flakes easily. Serve with lemon wedges. 

Nutrition Facts

Calories 380

% Calories From Fat 28.4%

Total Fat 12g

Saturated Fats 1.8g

Mono-unsaturated Fats 3.3g

Poly-unsaturated Fats 4.5g

Cholesterol 170mg

Sodium 210mg

Total Carbohydrates 0.6g

Dietary Fiber 0.2g

Sugar 0.2g

Protein 63g

 

SPINACH W/SUN DRIED TOMATOES

Spinach with Sun Dried Tomatoes 

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

Ingredients:

2 tbsp slivered almonds

2 tbsp grated Parmesan cheese

1-1/2 lb spinach, washed and tough stems discarded

1-1/3 tbsp unsalted butteror margarine

2 tbsp sun dried tomatoes, chopped

2 cloves garlic, crushed

1/8 tsp salt (optional)

Cooking Directions:

Melt butter in a heavy nonstick skillet over medium heat. Sauté garlic 1 minute. Add spinach, tomatoes, and almonds. Increase heat to medium high. Cover and simmer 4-5 minutes, stirring occasionally, until spinach is wilted. Season with salt and pepper to taste. Sprinkle with Parmesan before serving. 

Nutrition Facts

Calories 130

% Calories From Fat 54.7%

Total Fat 7.9g

Saturated Fats 3.4g

Mono-unsaturated Fats 2.3g

Poly-unsaturated Fats 1.2g

Cholesterol 13mg

Sodium 320mg

Total Carbohydrates 10g

Dietary Fiber 6.9g

Sugar 1.7g

Protein 9.1g

Ginger Tofu

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

Ingredients:

2 tbsp low sodium soy sauce, or tamari sauce

1 lb firm tofu, cut into .5 in. slices

1/4 cup mirin, or sweet rice wine

1 tbsp ginger, grated

2 tsp peanut oil, or other oil

Cooking Directions:

Heat oil in a heavy nonstick skillet over medium high heat. Sauté tofu 2 minutes per side, or until golden. Stir in remaining ingredients, cover pan and simmer another 2 minutes. Serve tofu with sauce

Nutrition Facts

Calories 210

% Calories From Fat 51.4%

Total Fat 12g

Saturated Fats 1.8g

Mono-unsaturated Fats 3.2g

Poly-unsaturated Fats 6.3g

Cholesterol 0mg

Sodium 280mg

Total Carbohydrates 6.5g

Dietary Fiber 2.7g

Sugar 0.2g

Protein 18g

CHEESE CREPES WITH HAM

Cheese Crepes with Ham

Turning eggs into thin crepes is the secret to this dish, stuffed with ham and cheese.

Prep Time:	5 minutes
Cook Time:	5 minutes
Difficulty:	EASY

Ingredients

4 eggs
1 pinch black pepper , freshly ground
1 olive oil cooking spray
6 oz sliced ham lunchmeat, extra lean , cut into 1-inch strips
3 oz shredded mozzarella cheese
1 medium tomatoes , sliced

Directions 
1 Preheat broiler.
2 Mix eggs with pepper to taste.
3 Heat a medium nonstick frying pan on medium heat, spray with olive oil spray and pour half the egg mixture into the pan.
4 Spread to make a thin layer and leave to cook for 2 minutes. Turn over for 1 minute. Remove from heat to a foil lined baking tray.
5 Repeat with second half of egg mixture.
6 Sprinkle ham and cheese over crepes. Fold over once and place under broiler about 10 inches from heat. Broil for 2 minutes or until cheese melts.
7 Carefully slide on to a plate, place sliced tomatoes on the side, and serve.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	302.7
Total Carbs	4.9 g
Dietary Fiber	0.7 g
Sugars	2.4 g
Total Fat	19.9 g
Saturated Fat	8.6 g
Unsaturated Fat	11.3 g
Potassium	306.7 mg
Protein	29.8 g
Sodium	656.8 mg
Dietary Exchanges 1 Fat, 2 1/4 Meat, 1 Starch, 1/2 Vegetable, 1 Very Lean Meat

Sesame Spinach with Lemon 

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

Ingredients:

1-1/2 lb spinach, rinsed and tough stems discarded

1/8 tsp salt (optional)

2 tsp lemon juice

1 tsp sesame seeds

Cooking Directions:

Toast sesame seeds in a heavy nonstick skillet over medium heat, about 3 minutes, shaking pan constantly until seeds are browned and have popped. Add spinach, salt and pepper to taste. Cover skillet and cook 2 minutes or until spinach begins to wilt. Remove from heat. Stir in lemon juice before serving. 

Nutrition Facts

Calories 62

% Calories From Fat 26.1%

Total Fat 1.8g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.1g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 240mg

Total Carbohydrates 8.6g

Dietary Fiber 6.4g

Sugar 0.9g

Protein 6.9g