Mushroom Primavera Pasta Sauce

This meatless meal has plenty of mushrooms and vegetables in a rich tomato sauce. Serve over whole wheat pasta for an added nutritional punch.  

• 8 Servings
• Prep: 50 min. Cook: 45 min.

50 45 95

Ingredients

• 1 large onion, chopped
• 1 tablespoon olive oil
• 1 whole garlic bulb, peeled and minced
• 15 plum tomatoes, peeled and chopped
• 2 medium zucchini, grated
• 2 medium carrots, grated
• 1 medium green pepper, chopped
• 1 medium sweet red pepper, chopped
• 1/4 cup water
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound fresh mushrooms, quartered
• Hot cooked multigrain pasta
• Shredded Parmesan cheese

Directions

• In a large saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the tomatoes, zucchini, carrots, peppers, water, salt and pepper. Bring to a boil.
• Reduce heat; cover and simmer for 20-25 minutes or until vegetables are tender, stirring occasionally. Stir in mushrooms; cook 10 minutes longer or just until mushrooms are tender.
• Serve over pasta. Sprinkle with cheese. Yield: 6 cups.

Nutrition Facts: 3/4 cup (calculated without pasta and cheese) equals 

85 calories, 

2 g fat (trace saturated fat), 

0 cholesterol, 

321 mg sodium, 

15 g carbohydrate, 

4 g fiber, 

4 g protein. 

Diabetic Exchange: 

3 vegetable.

PORK CHOPS W/ BLACKBERRY SAUCE

Pork Chops with Blackberry Sauce

Quick, easy and oh-so-good! Try these tender chops any busy weeknight or weekend. 

• 4 Servings
• Prep/Total Time: 20 min.

10 10 20

Ingredients

• 4 bone-in pork loin chops (7 ounces each)
• 1/4 cup seedless blackberry spreadable fruit
• 3 tablespoons ketchup
• 1/4 teaspoon minced garlic
• 1/4 teaspoon prepared mustard
• 1/4 teaspoon cornstarch
• 1 tablespoon A.1. steak sauce

Directions

• Broil chops 3-4 in. from the heat for 4-6 minutes on each side or until a meat thermometer reads 160°.
• Meanwhile, in a small saucepan, combine the spreadable fruit, ketchup, garlic and mustard. Bring to a boil. Combine cornstarch and steak sauce until smooth. Gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with pork chops. Yield: 4 servings.

Nutrition Facts: 1 pork chop with 2 tablespoons sauce equals 

261 calories, 

8 g fat (3 g saturated fat), 

86 mg cholesterol, 

279 mg sodium, 

14 g carbohydrate, 

trace fiber, 

30 g protein. 

Diabetic Exchanges: 

4 lean meat, 

1 starch.

ASIAN DIP

Ingredients:

15 oz canned garbanzo beans , drained and rinsed
1 large garlic cloves , cut in three pieces
1/4 cup water
2 tbsp fresh lemon juice
1 tbsp sesame oil
1 tbsp low sodium soy sauce
1 tsp wasabi paste

Directions:

1 Chop the chickpeas, garlic, water, lemon juice, sesame oil, soy sauce, and wasabi paste in a blender.
2 Put mixture in a serving bowl and chill.

Carbs: 14.7g 
Calories: 124.4
Saturated Fat: 0.5g 
Sodium: 376.3mg

CHICKEN WITH GREEN CHILI SAUCE

  What an easy, flavorful dish!” Lemon adds tang, Cajun seasoning brings a kick and sour cream cools it all down. 

• 2 Servings
• Prep/Total Time: 30 min.

15 15 30

Ingredients

• 2 boneless skinless chicken breast halves (5 ounces each)
• 1/2 teaspoon Cajun seasoning
• 2/3 cup reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
• 1/4 cup water
• 1/4 cup canned chopped green chilies
• 1/2 teaspoon lemon juice
• 2 tablespoons reduced-fat sour cream
• 1 cup hot cooked rice

Directions

• Sprinkle chicken with Cajun seasoning. In a large nonstick skillet coated with cooking spray, brown chicken on both sides.
• In a small bowl, combine the soup, water, chilies and lemon juice. Stir into skillet. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until chicken juices run clear. Remove from the heat; stir in sour cream. Serve with rice. Yield: 2 servings.

Nutrition Facts: 1 chicken breast with 1/3 cup sauce and 1/2 cup rice equals 

332 calories,

6 g fat (2 g saturated fat), 

90 mg cholesterol, 

634 mg sodium, 

32 g carbohydrate, 

1 g fiber, 

33 g protein.  

Diabetic Exchanges: 

4 lean meat, 

2 starch.

CEDAR-PLANKED SALMON W/ LEMON-PEPPER RUB & HORSERADISH-CHIVE SAUCE

 

Grilling on soaked cedar planks has a lot of benefits: the planks char lightly, creating cedar smoke that delicately perfumes the food, and fish doesn’t stick to the grill grates because it’s on the planks. Plus, this spice rub—a simple mixture of salt, cracked black pepper, lemon zest, fresh thyme, and a bit of sugar—pairs really well with the cedar-smoke flavor. Because it's a simple technique, it's easy to grill two fillets at once and use the leftover fillet the next day in a salad or sandwich. Serves 4, with one extra salmon fillet for leftovers

---

For the salmon
1 Tbs. grated lemon zest, minced
1 1/2tsp. chopped fresh thyme
1/2 tsp. granulated sugar
Kosher salt and freshly ground black pepper
2 2-lb. boneless, skin-on salmon fillets (preferably wild and no longer than 15 inches), pin bones removed
2 Tbs. extra-virgin olive oil

For the horseradish-chive sauce
1/2 cup crème fraîche
3 Tbs. minced fresh chives
1 1/2 Tbs. prepared horseradish
Kosher salt and freshly ground black pepper

Tip: If you want to serve both salmon fillets for 8 people, double the sauce recipe.

---

Soak the cedar planks in water to cover for at least 1 hour. Drain the planks.

Prepare the sauce In a small bowl, stir the crème fraîche, chives, and horseradish. Season to taste with salt and pepper. Refrigerate.

Prepare the salmon In a small bowl, combine the lemon zest, thyme, sugar, 1 1/2 tsp. salt, and 1 Tbs. pepper. Rub the mixture together with your fingers until the zest is distributed throughout. Rub the salmon fillets on both sides with the olive oil and then set each fillet skin side down on a plank. Sprinkle the fillets with the lemon-pepper mixture, dividing it evenly. Gently rub the seasoning into the fillets. Let stand at room temperature while the grill heats.

Cook the salmon
Prepare a gas or charcoal grill fire for indirect cooking with high heat: On a gas grill, heat all burners on high; then turn off all but one burner just before cooking the salmon; on a charcoal grill, bank the coals to two opposite sides of the grill. Arrange the planks over the cooler part of the grill, positioning them so that the thickest part of the fish is closest to the heat source. Cover the grill and cook until the thickest part of each fillet registers about 135°F on an instant-read thermometer, 20 to 35 minutes depending on the thickness of the fillets. The planks may smoke a bit (this is fine) and will become very aromatic. Let the fillets rest on the planks for 5 to 10 minutes before serving.
Cut the salmon fillets crosswise into serving portions and transfer to individual plates. Serve with the sauce.

Make Ahead Tips

The sauce may be made up to 1 day ahead, and refrigerated, covered.

Serving Suggestions

To round out your Sunday supper, serve this dish with Peas and Carrots with Lemon, Dill, and Mint.

Leftovers

Cool any leftover salmon completely, wrap well, and refrigerate for up to 3 days.

nutrition information (per serving):
Calories (kcal): 460;  

Fat (g): 28; 

Fat Calories (kcal): 260; 

Saturated Fat (g): 10; 

Protein (g): 46; 

Monounsaturated Fat (g): 10;  

Carbohydrates (g): 3; 

Polyunsaturated Fat (g): 6; 

Sodium (mg): 600; 

Cholesterol (mg): 150; 

Fiber (g): 1;

AMBROSIA SUACE FOR FRUIT SALAD

Ambrosia Sauce For Fruit Salad

Servings: 10
Yield: 2 1/2 Cups

2 cups Yogurt
1 Tablespoon Lime Juice
1 Tablespoon Lemon Juice
1 Tablespoon Orange Juice
3 fluid ounces Honey

Combine all and Mix Well.

Mix with Fruit for fruit salad. (See Fruit Salad Recipe)

Per serving: 

0 Calories (kcal); 

2g Total Fat; 

(19% calories from fat); 

2g Protein;
13g carbohydrate; 

6mg Cholesterol; 

23mg Sodiu

CHICKEN W/ PUMPKIN-PEPPER MOLE

Chicken With Pumpkin-Pepper Mole

Mole (Spanish pronunciation: [ˈmole]) (Mexican Spanish, from Nahuatl mulli or molli, "sauce" or "concoction") is the generic name for a number of sauces used in Mexican cuisine, as well as for dishes based on these sauces. Outside of Mexico, it often refers to a specific sauce which is known in Spanish by the more specific name mole poblano. In contemporary Mexico, the term is used for a number of sauces, some quite dissimilar to one another, including black, red, yellow, colorado, green, almendrado, and pipián. The sauce is most popular in the central and southern regions of the country with those from Puebla and Oaxaca the best known, but 60% of the mole eaten in the country comes from San Pedro Atocpan near Mexico City.

Total Time: 45 mins

Ingredients

• 2 pepper(s), chile, ancho or pasilla, or pasilla chile peppers, or 1/4 teaspoon crushed red pepper flakes
• 1/4 cup(s) water
• 6 chicken, breast, (halves) boneless, skinless
• pepper, black ground
• 1 medium tomato(es), cut up
• 1/3 cup(s) pumpkin seeds, toasted, or blanched almonds, toasted
• 1 medium onion(s), cut up
• 1/4 cup(s) broth, reduced-sodium chicken
• 2 clove(s) garlic
• 1/2 teaspoon sugar
• 1/4 teaspoon cinnamon, ground
• 1/2 teaspoon coriander, ground
• 1/2 teaspoon salt
• tortilla(s), flour, warmed (optional)
• lime(s), cut into wedges (optional)

Preparation

1. Cut up chile peppers; discard stems and seeds. In a small saucepan, combine chile peppers and the 1/4 cup water. Bring to boiling; remove from heat. Let peppers stand for 30 minutes; drain. Set aside. (If using crushed red pepper flakes, omit this step.)

2. Arrange chicken in a large skillet; add a small amount of water. Sprinkle chicken with salt and black pepper. Bring water to boiling; reduce heat. Cover and simmer about 12 minutes or until chicken is tender and no longer pink.

3. Meanwhile, for sauce, in a blender or food processor, combine the chile peppers or red pepper flakes, tomato, onion, the 1/3 cup pumpkin seeds or almonds, the chicken broth, garlic, sugar, the 1/2 teaspoon salt, the coriander, and cinnamon. Cover and blend or process until nearly smooth, scraping down side of container as needed. Transfer to a small saucepan; bring to boiling over medium heat. Remove from heat.

4. To serve, spoon the sauce over the chicken. If desired, sprinkle with additional pumpkin seeds or almonds. If desired, serve with warmed flour tortillas and lime wedges.

Nutritional Info (Per serving):

Calories: 266, 

Saturated Fat: 2g, 

Sodium: 399mg, 

Dietary Fiber: 2g, 

Total Fat: 8g, 

Carbs: 9g, 

Cholesterol: 88mg, 

Protein: 40g

Exchanges: 

Vegetable: 1.5, 

Lean Meat: 5.5, 

Fat: 1

Carb Choices: 0.5

CHOCOLATE DIPPING SAUCE

Chocolate Dipping Sauce

 

Start a new holiday tradition for your family. This recipe takes ten minutes and with no sugar and no sugar alcohols, it’s delicious and fun for everyone! Recipe can easily be doubled or tripled for a crowd.

If you don’t have a fondue pot or warmer, use straight from the saucepan. Dip whole strawberries, kiwi slices, sugar free cookies, sugar free marshmallows, or apple slices… ummmmm.

2/3 cup unsweetened cocoa powder – I use Ghirardelli brand so the chocolate flavor shines!
¼ teaspoon ground cinnamon
1 cup skim milk
½ teaspoon vanilla or almond extract
½ cup Splenda

Combine cocoa, cinnamon and milk in a small saucepan, whisking until mixture is very smooth.

Bring to a boil over medium heat, stirring constantly. Reduce heat to low and simmer 5 to 6 minutes, until thick and smooth.

Cool slightly; stir in vanilla and Splenda.

TURKEY BURGER W/ HERB SAUCE

Turkey Burgers with Herb Sauce

A tangy sour cream sauce complements these moist ground turkey burgers stuffed with feta cheese. 

• 2 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 1/4 cup finely chopped red onion
• 2 tablespoons minced fresh parsley
• 1 tablespoon plus 1/3 cup sour cream, divided
• 1/2 pound lean ground turkey
• 1 tablespoon crumbled feta cheese
• 1-1/2 teaspoons minced chives
• 1-1/2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
• 1-1/2 teaspoons lemon juice
• 3/4 teaspoon minced fresh tarragon or 1/4 teaspoon dried tarragon
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 2 lettuce leaves
• 2 sesame seed hamburger buns, split

Directions

• In a small bowl, combine the onion, parsley and 1 tablespoon sour cream. Crumble turkey over mixture and mix well. Shape into four thin patties. Top two patties with feta cheese; top with remaining patties and press edges firmly to seal.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 165°.
• In a small bowl, combine the chives, basil, lemon juice, tarragon, salt, pepper and remaining sour cream. Serve burgers on lettuce-lined buns with herb sauce. Yield: 2 servings.

Nutrition Facts: 1 burger (prepared with reduced-fat sour cream) equals 

391 calories, 

17 g fat (7 g saturated fat), 

106 mg cholesterol, 

562 mg sodium, 

29 g carbohydrate, 

2 g fiber, 

29 g protein.

TURKEY BURGER W/ JALAPENO CHEESE SAUCE

Turkey Burgers with Jalapeno Cheese Sauce

***

This is a lighter version of a tasty burger that people enjoyed at a place I once worked. substituted the beef with turkey and use low-fat cheese, the results are tastier than the original crowd-pleaser. 

• 6 Servings
• Prep/Total Time: 25 min.

10 15 25

Ingredients

• 3 slices whole wheat bread, torn
• 1 cup fat-free milk, divided
• 6 garlic cloves, minced
• 1-1/2 teaspoons ground mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1-1/2 pounds lean ground turkey
• 1-1/4 teaspoons all-purpose flour
• 3/4 cup shredded reduced-fat cheddar cheese
• 1 jalapeno pepper, seeded and chopped
• 6 whole wheat hamburger buns, split
• 6 lettuce leaves
• 6 slices tomato

Directions

• In a large bowl, soak bread in 1/2 cup milk for 1 minute. Add the garlic, mustard, salt and pepper. Crumble turkey over mixture and mix well. Shape into six patties; set aside.
• In a small saucepan, combine flour and remaining milk until smooth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat. Add cheese and jalapeno; stir until cheese is melted. Keep warm.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill patties, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear.
• Serve on buns with lettuce, tomato and jalapeno cheese sauce. Yield: 6 servings.

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

Nutrition Facts: 1 burger equals 

387 calories, 

15 g fat (5 g saturated fat), 

100 mg cholesterol, 

599 mg sodium, 

33 g carbohydrate, 

5 g fiber, 

30 g protein.  

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 fat.

CHICKEN-FRIED STEAK W/ SPICED GRAVY

Chicken-Fried Steak With Spiced Gravy

Prep Time: 20 mins

Cook Time: 20 mins

Total Time: 40 mins

Ingredients

• 1 pounds beef, lean top round steak, cut 1/2 inch thick* you could try a turkey patty here, to drop the fat value.
• cooking spray
• 1/4 cup(s) flour, all-purpose *in place of flour, you might consider using unflavored protein powder. adjust nutritional values accordingly
• 1 tablespoon cheese, Parmesan, grated
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon cumin, ground
• 1/4 teaspoon coriander, ground
• 1/8 teaspoon pepper, cayenne
• 1 egg white(s)
• 1/3 cup(s) buttermilk
• 1 cup(s) cereal, Cornflakes®, crushed*you could, in place, use crushed pork rinds here, adjust nutritional values accordingly.
• 1 tablespoon butter
• 3/4 cup(s) milk, fat-free
• 1 dash(es) nutmeg, ground
• 1 tablespoon flour, all-purpose
• 1/8 teaspoon salt

Preparation

Chicken-Fried Steak:
1. Preheat oven to 425°F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.

2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.

3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 servings.

Spiced Gravy:
In a small saucepan, melt  tablespoon butter over medium heat. Stir in 1 tablespoon all-purpose flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in 3/4 cup fat-free milk, 1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 3g, 

Sodium: 627mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 23g, 

Cholesterol: 75mg, 

Protein: 31g

Exchanges: 

Starch: 1.5, 

Lean Meat: 4, 

Fat: 0.5

Carb Choices: 1.5

BAKED SALMON W/ HORSERADISH MAYONNAISE

Baked Salmon With Horseradish Mayonnaise

Ingredients

• 1 pounds fish, salmon fillet, cut into 4 pieces
• 2 tablespoon shallot(s), chopped
• 1/4 cup(s) wine, dry white, or vermouth
• 2 tablespoon mayonnaise, light
• 2 tablespoon sour cream, light or fat-free
• 2 teaspoon lemon juice, fresh
• 2 teaspoon horseradish, prepared, drained
• 2 teaspoon capers, drained (optional)

Preparation

1. Preheat the oven to 450 degrees F. Prepare a shallow roasting pan or baking dish with nonstick pan spray.

2. Place the salmon fillets, skin-side down, in the pan. Sprinkle the shallots over the slices; pour wine evenly over all. Bake 6 to 8 minutes, or just until the fish is opaque.


3. While the fish is cooking, combine the mayonnaise, sour cream, lemon juice, horseradish, and capers, if desired, in a small bowl; mix well.

4. Transfer the salmon and shallots to warm serving plates with a slotted spatula. Top each serving with a heaping tablespoon of horseradish mayonnaise. Garnish with capers, if desired.
Nutritional Info (Per serving): 

Calories: 231, 

Saturated Fat: 2g, 

Sodium: 121mg, 

Dietary Fiber: 0g, 

Total Fat: 13g, 

Carbs: 2g, 

Sugars: 1g, 

Cholesterol: 82mg, 

Protein: 25g

Exchanges: Lean Meat: 4

CHICKEN TENDERS IN TARRAGON CREAM SAUCE

Chicken Tenders in Tarragon Cream Sauce

Ingredients:

2 (6-ounces each) skinless chicken breasts, or 12 ounces chicken tenders ⅛ cup soy flour 1 teaspoon salt 1 teaspoon black pepper 1 cup heavy cream 3 tablespoons canola oil ½  cup low-sodium chicken broth 1 tablespoon fresh tarragon, chopped 1 lemon, cut into wedges

Directions:

1. Remove tenderloin from each breast. Cut each breast into 5 strips of approximately the same length as the tenderloin (about 4-5 inches). In a mixing bowl, combine soy flour, salt and pepper. Toss strips in mixture, tapping to remove any excess.
2. In a saucepan, boil cream until reduced by half, about 10 minutes. While cream is reducing, heat oil in a large skillet over medium-high heat until very hot. Cook chicken strips in batches, about 3 minutes per side (do not crowd the pan). Transfer to a plate and keep warm. 
3. Pour off excess fat in skillet. Add chicken broth and cook on high heat until reduced by half, scraping up browned bits with a wooden spoon. Add reduced cream and cook for another 3 minutes, until sauce thickens. Stir in tarragon and season with salt and pepper. Serve with lemon wedges.

Nutritional Information
Per Serving:

Net Carbs: 3 grams

Fiber: 1 grams

Protein: 20 grams

Fat: 35 grams

Calories: 416

Recipe Information:

Makes: 4 servings
Prep Time: 0:15:00
Marinate Time: 0:00:00
Cook Time: 0:15:00
Cool Time: 0:00:00

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.

GINGER -GARLIC SAUCE

Ginger-Garlic Sauce

 
I love this sauce! It can be used as a sauce for grilled meats, a dressing for salads or steamed vegetables, or as a marinade for tofu or other lean proteins. You will always find it in my refrigerator.


INGREDIENTS
2 tablespoons low-sodium soy sauce
1/4 cup rice wine vinegar
1 tablespoon tahini
2 garlic cloves, minced
1 tablespoons fresh ginger, chopped
1 lemon, zested and juiced
1/2 teaspoon red pepper flakes
2 teaspoons toasted sesame oil
1/4 cup olive oil

DIRECTIONS
Place all ingredients except olive oil into a mixing bowl. Slowly whisk in olive oil to emulsify.
Makes 3/4 cup, 1 tablespoon per serving

Nutritional Info

Amount Per Serving:

Calories: 54.9

Total Fat:	5.6g
Total Carbs:	1.2g
Dietary Fiber:	0.2mg
Protein:	0.4g

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;

GRAVY

For the Xanthan gum, here is a link on where to purchase it:
http://bit.ly/e0msAP

Ingredients:
2 TBS Butter
2 TBS Carbquik
1.5 cups of Beef / Turkey Drippings (supplement with broth if necessary)

Makes 10+ servings.
Nutrition Facts:
26 Calories, 2.1g Fat, .3g Carbs, .5g Protein

For more free healthy recipes, cooking tips and tutorials go to http://www.FaveDiets.com

WHITE PIZZA SAUCE

Ingredients:
-Crust-
4oz Cream Cheese, Softened 4 eggs
1/3rd cup Heavy Cream 1/2 tsp Oregano
1 tsp Garlic 4 oz Mozzarella Cheese

-Sauce-
1/2 cup Ricotta Cheese 2 TBS Olive Oil
2 TBS Heavy Cream 1 Egg Yolk
2 tsp Garlic, Minced 1/4 tsp Salt
Dash, Black Pepper Dash Cayenne Pepper
1 tsp Oregano 1/2 tsp Thyme

-Topping-
1 Chicken Breast 1 cup Broccoli
2 Oz Mozzarella Cheese

Makes 8 single slice servings
Nutrition Info: (per serving)
316 Calories, 25g Fat, 3.75g Carbs (.1g Fiber) , 20g Protein

MOLE SAUCE

Mole Sauce
 
This traditional Mexican sauce is spicy and goes well with  Cocoa-Crusted Pork Tenderloin.
INGREDIENTS
3 onion, white, quartered
4 plum tomatoes, quartered
3 cloves garlic, peeled
2 bananna peppers
3 ancho chilies, dried
1 t chili powder
1 t cocoa powder, unsweetened
16 oz chicken stock, reduced sodium
1 lime, juiced and zested


DIRECTIONS
Raise oven rack to highest position and preheat oven to broil. Toss all vegetables except for the ancho chilies into a cast iron skillet or sheet pan. Place under broiler and cook until all vegetables are bubbly and some blackening begins on the tomatoes. Vegetables should be stirred once while in oven. Once vegetables are roasted allow to cool for 5 minutes. While vegetables are cooking, place chilies in a mixing bowl. Cover with boiling water and allow to steep for 10 mintues. Once vegetables have cooled place vegetables in a food processor or blender along with chilies which have been de-stemed. Blend until smooth. Transfer mixture to a saucepan. Add spices and stock. Cook an additional 25 mintues. Finish with a squeeze of lime to taste.

Number of Servings: 10

Nutritional Info

Amount Per Serving:

Calories: 42.3

Total Fat:	0.7g
Total Carbs:	8.6g
Dietary Fiber:	2.7mg
Protein:	2.1g