ORANGE ROUGHY TOPPED W/ A SWEET & TANGY SALSA

Orange roughy topped with a sweet and tangy salsa.

Prep Time:	2 minutes
Cook Time:	8 minutes

Ingredients

1 medium nectarines , cut into 1/2 inch pieces
1/2 medium cucumber , seeded and cut into 1/2 inch piece
1/2 medium kiwi, peeled , cut into 1/2 inch pieces
2 tbsp fresh chopped green onion
4 1/2 tsp orange juice
1 1/2 tsp white wine vinegar
8 oz orange roughy fillet , about 1 inch thick (fresh or frozen)
1/2 tsp olive oil
1/4 tsp black pepper
1 cooking spray

Directions 1 In small bowl, combine nectarine, cucumber, kiwifruit, green onion, orange juice, and vinegar for the salsa. Cover. Chill until ready to serve.
2 If frozen, thaw fish. Rinse and pat dry using paper towel. Rub oil evenly onto both sides of fish. Sprinkle with pepper.
3 Preheat grill to medium.
4 Coat grill basket with cooking spray. Place fish in prepared grill basket on grill rack. Cook, uncovered, 8 to 12 minutes or until fish flakes easily.
5 To serve, separate fish into pieces and top with nectarine salsa.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	165.9
Total Carbs	13.6 g
Dietary Fiber	2.4 g
Sugars	9.5 g
Total Fat	2.5 g
Saturated Fat	0.2 g
Unsaturated Fat	2.3 g
Potassium	504 mg
Protein	22.6 g
Sodium	93.2 mg
Dietary Exchanges 1/4 Fat, 1 Fruit, 1/4 Vegetable, 3 Very Lean Meat

Lemonade

Ingredients

2/3 cups unsweetened lemon juice
1 1/2 cups water
Nonnutritive sweetner to taste
lemon slices

Cooking Instructions

Combine lemon juice and water. sweeten with nonnutritive sweetener. pour into large glasses over ice , garnish with lemon slice

Servings Per Recipe: 2

• Calories 25.6
• Total Fat 0.4 g
• Saturated Fat 0.0 g
• Polyunsaturated Fat 0.1 g
• Monounsaturated Fat 0.0 g
• Cholesterol 0.0 mg
• Sodium 25.6 mg
• Potassium 124.4 mg
• Total Carbohydrate 8.5 g

WATERMELON & CRESS SALAD W/ GRILLED SHRIMP & HEARTS OF PALM

Watermelon and Cress Salad with Grilled Shrimp and Hearts of Palm

Watermelon’s crunch and subtle sweetness provide a nice contrast to the savory, tender shrimp and hearts of palm. Ricotta salata (salted, pressed fresh ricotta) is similar to feta in texture but not as salty.  

Serves 2

5 Tbs. extra-virgin olive oil
1 Tbs. Dijon mustard
2 tsp. finely grated lemon zest
Kosher salt and freshly ground black pepper
8 oz. jumbo shrimp (21 to 25 per lb.), peeled and deveined, tails left intact
3 canned hearts of palm, drained and patted dry (about half a 14-oz. can)
1 Tbs. Champagne vinegar
1 tsp. minced shallot
6 oz. watercress or upland cress, separated into small sprigs, thicker stems trimmed
1/2 cup packed fresh basil, thinly sliced
12 oz. watermelon, thinly sliced into narrow wedges, rind removed, seeded if necessary
3 oz. ricotta salata, crumbled (about 3/4 cup)

---

Prepare a medium-high gas or charcoal grill fire. Meanwhile, in a medium bowl, whisk 1-1/2 Tbs. of the olive oil, 2 tsp. of the mustard, the lemon zest, 1/4 tsp. salt, and 1/4 tsp. pepper. Toss the shrimp in the marinade and let sit for about 10 minutes.

Thread the shrimp onto metal skewers. Toss the hearts of palm with 1/2 Tbs. of the olive oil and 1/4 tsp. each salt and pepper. Grill the shrimp and hearts of palm, flipping once, until they have nice grill marks and the shrimp are just cooked through, about 4 minutes total. When cool enough to handle, halve the hearts of palm lengthwise, and then cut crosswise into thirds. Remove the shrimp from the skewers.

In a small bowl, whisk the remaining 1 tsp. mustard with the vinegar, shallot, and 1/4 tsp. each salt and pepper. Whisk in the remaining 3 Tbs. olive oil in a thin stream. Add more salt and pepper to taste.

In a large bowl, toss the cress and basil with just enough of the dressing to lightly coat. Season to taste with salt. Divide the greens between 2 plates. Top with the watermelon wedges and drizzle lightly with the remaining dressing. Top with the hearts of palm, shrimp, and crumbled ricotta salata.

Serving Suggestions

Serve with Bruschetta with Fig & Walnut Anchoiade.

nutrition information (per serving):
Calories (kcal): 550; 

Fat (g): 44; 

Fat Calories (kcal): 390; 

Saturated Fat (g): 10; 

Protein (g): 28; 

Monounsaturated Fat (g): 27; 

Carbohydrates (g): 14; 

Polyunsaturated Fat (g): 4; 

Sodium (mg): 1780; 

Cholesterol (mg): 160; 

Fiber (g): 3;

CREAMY GRILLED STRAWBERRY SANDWICH

Creamy Grilled Strawberry Sandwich

 
This is a great dessert that's delicious when strawberries are in season.
INGREDIENTS
3 T cream cheese, low fat, softened
1 c strawberries, sliced
1 whole wheat pita bread
1 sprig fresh mint
DIRECTIONS
Cut pita bread in half. Gently open pocket. Combine cream cheese with 1/4 cup of the strawberries, mashing the berries as you mix. Spread half of mixture inside each half of the pita. Fill with remaining strawberries. Heat a cast iron pan or skillet to warm. Spray sandwich with nonstick spray and grill both sides until golden. Enjoy warm. Garnish with mint.
Number of Servings: 2

Nutritional Info

Amount Per Serving:

Calories: 144.9

Total Fat:	4.9g
Total Carbs:	21.3g
Dietary Fiber:	3.4mg
Protein:	5.5g

CHICKEN CUTLETS W/ FENNEL & CAPERS

Chicken Cutlets with Fennel and Capers

 

Fennel adds a bit of crunch and a slightly sweet licorice flavor to these quick-to-fix cutlets. It also ups the vitamin C and fiber in the dish.

 

SERVINGS: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)

CARB GRAMS PER SERVING: 11

 

1	8-ounce skinless, boneless chicken breast half
1/4	teaspoon sea salt
1/4	teaspoon freshly ground black pepper
1/2	teaspoon olive oil
	Nonstick cooking spray
1	cup chopped fennel
1	tablespoon chopped shallot
1	clove garlic, minced
1	cup canned no-salt-added diced tomatoes, undrained
1	tablespoon snipped fresh flat-leaf parsley
1-1/2	teaspoons capers, drained
1/2	teaspoon dried Italian seasoning, crushed

1. Split chicken breast in half horizontally to form two thin cutlets. Sprinkle both sides of each chicken piece with the salt and pepper. Lightly coat a large nonstick skillet with nonstick spray; add oil and heat skillet over medium heat. Add chicken; cook about 6 minutes or until no longer pink, turning once. Transfer chicken to a plate; keep warm.
2. Add fennel, shallot, and garlic to skillet; cook and stir for 3 minutes. Add undrained tomatoes; cook about 2 minutes more or until fennel is tender. Stir in parsley, capers, and Italian seasoning; cook for 1 more minute. Serve immediately over chicken. Makes 2 servings (1 chicken piece with 1/2 cup tomato mixture).

Nutrition Facts Per Serving:

• Servings: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)
• Calories181
• Total Fat (g)3
• Saturated Fat (g)1
• Cholesterol (mg)66
• Sodium (mg)397
• Carbohydrate (g)11
• Fiber (g)4
• Protein (g)28
• Vitamin C (DV%)1.67
• Calcium (DV%)6
• Iron (DV%)10

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Lean Meat (d.e.)3.5

GREEK FETA BURGER

Greek Feta Burgers

 

Forget the mustard, pickles, and ketchup--these lean cheese-studded burgers taste fantastic topped with a slice of fresh tomato and a spoonful of Cucumber Sauce.

 

SERVINGS: 2 servings

CARB GRAMS PER SERVING: 14

 

1	recipe Cucumber Sauce (below)
8	ounces 90 percent or higher lean ground beef
1	tablespoon crumbled reduced-fat feta cheese
1-1/2	teaspoons snipped fresh flat-leaf parsley
1	clove garlic, minced
1/8	teaspoon ground black pepper
1	whole wheat hamburger bun, split and toasted
1/2	cup fresh spinach leaves
2	tomato slices
	Thin slivers red onion (optional)

1. Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings.
Cucumber Sauce: In a small bowl, combine 3 tablespoons seeded and chopped cucumber; 2 tablespoons light sour cream; 1 clove garlic, minced; 1/2 teaspoon snipped fresh flat-leaf parsley; 1/4 teaspoon snipped fresh mint; and 1/8 teaspoon sea salt. Makes about 1/4 cup.

 

Nutrition Facts Per Serving:

• Servings: 2 servings
• Calories292
• Total Fat (g)14
• Saturated Fat (g)6
• Monounsaturated Fat (g)5
• Cholesterol (mg)79
• Sodium (mg)356
• Carbohydrate (g)14
• Total Sugar (g)3
• Fiber (g)2
• Protein (g)27
• Vitamin C (DV%)13
• Calcium (DV%)11
• Iron (DV%)20

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)3

Open-Faced Omelet Recipe

 

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

10 10 20

Ingredients

• 2 small red potatoes, diced
• 1/4 cup sliced fresh mushrooms
• 1 tablespoon chopped green pepper
• 1 tablespoon chopped sweet red pepper
• 1 green onion, chopped
• 1 tablespoon olive oil
• 2/3 cup egg substitute
• 1/4 cup shredded reduced-fat cheddar cheese, divided
• 2 tablespoons fat-free sour cream
• 1/4 cup chopped tomatoes

Directions

• Place potatoes in a small saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 5-7 minutes or until tender. Drain.
• In a small skillet, saute the mushrooms, peppers, onion and potatoes in oil until tender. Coat a nonstick skillet with cooking spray and place over medium heat. Add egg substitute. As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, spoon vegetable mixture over egg; sprinkle with 2 tablespoons cheese.
• Transfer to a serving plate. Top with sour cream, tomatoes and remaining cheese. Yield: 2 servings.

Nutrition Facts: 1/2 omelet equals 202 calories, 10 g fat (3 g saturated fat), 13 mg cholesterol, 276 mg sodium, 15 g carbohydrate, 2 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.

INDIVIDUAL MEATLOAF

INDIVIDUAL MEATLOAF



Traditional meatloaf in individual sized mini loaves

PRERARATON TIME : 15 minutes
COOKING TIME:  1 hour

Ingredients

1/2 lb extra lean ground beef (5% fat)
1 eggs
2 tbsp fresh chopped onion
1 tbsp soft white bread cubes
1 tbsp chopped parsley
1/4 tsp garlic powder
1/4 tsp Sauce, worcestershire, low sodium
1 pinch salt
3 tbsp Ketchup
1 canola cooking spray

Directions  
1 Preheat oven to 350°F.
2 Lightly coat 2 mini loaf pans and a roasting pan with cooking spray.
3 In medium bowl, add ground beef, egg, onion, bread crumbs, parsley, garlic powder, Worcestershire sauce, salt, and 1 tablespoon ketchup. Mix until blended well.
4 Mold mixture into two 5 1/2" inch loaves.
5 Place loaves on rack in roasting pan and cover each with one tablespoon ketchup.
6 Bake for one hour.
7 Remove from oven and let stand 5 minutes before serving.

Nutrition Facts
Makes 2 servings
Serving Size: 4 oz
Amount Per Serving
Calories	197.4
Total Carbs	8.1 g
Dietary Fiber	0.3 g
Sugars	6.7 g
Total Fat	6.5 g
Saturated Fat	2.3 g
Unsaturated Fat	4.3 g
Potassium	53.1 mg
Protein	27.5 g
Sodium	447.9 mg
Dietary Exchanges 2 1/4 Meat, 1/4 Other Carbohydrate, 1/2 Very Lean Meat

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

BEEF FILET W/ BACON & GORGONZOLA BUTTER

Beef Filet with Bacon and Gorgonzola Butter


Ingredients:

• 1 small scallion
• 2 tablespoons butter, softened
• 2 tablespoons crumbled Gorgonzola cheese (or any blue cheese)
• 2 (6-ounce) filet mignons
• ¼ teaspoon salt, divided
• ¼ teaspoon freshly ground pepper, divided
• 2 slices bacon
• 2 teaspoons virgin olive oil
• ½ pound mixed mushrooms (such as oyster, cremini, shiitakes or portobello), sliced

Directions:
1. Arrange rack in center of oven. Heat oven to 425°F.  
2. Thinly slice white portion of scallion; set aside.  
3. To make the Gorgonzola butter, finely chop green portion of scallion, and place in a small bowl. Add butter and cheese; stir to combine.  
4. Sprinkle each beef fillet with 1/8 teaspoon salt and pepper. Wrap a slice of bacon around side of each filet, and secure with toothpicks.  
5. In a 10-inch nonstick skillet, heat oil over medium-high heat. Add filets, and cook on all sides, turning frequently with tongs, until browned, about 5 minutes. Transfer to a rimmed baking sheet. Roast 7 to 10 minutes for rare.  Or roast until an instant-read meat thermometer inserted in center of each filet registers 135°F for medium-rare, 145°F for medium, 160°F for medium-well or 180°F for well done.  
6. While filets roast, heat same skillet over medium-high heat, add mushrooms, reserved white portion of scallion and remaining 1/8 teaspoon each salt and pepper. Reduce heat to low, and cook, stirring frequently, until mushrooms are tender, about 4 minutes.  
7. Spoon mushrooms onto 2 serving plates, and top each with a filet. Serve with Gorgonzola butter.  

Nutritional Information
Per Serving:

Net Carbs: 2.0 grams

Fiber: 2.0 grams

Protein: 41.0 grams

Fat: 35.0 grams

Calories: 480

Recipe Information:

Makes: 2 servings

Prep Time: 0:15:00

Marinate Time: 0:00:00

Cook Time: 0:20:00

Blackened Tilapia with Cilantro-Lime Slaw

Resolved to start eating more good-for-you fish? Tilapia is an excellent choice. It's mild, so spice rub really stands out but isn't overwhelming. This dish is quick-cooking and delicious with the bright slaw on the side. 

Serves 2

1/2 small clove garlic
Kosher salt
1 medium lime
3 Tbs. mayonnaise
1/4 medium head Savoy cabbage, cored and thinly sliced (about 2 cups)
2 scallions, thinly sliced
2 Tbs. chopped fresh cilantro leaves
Freshly ground black pepper
1/2 tsp. chili powder
1/4 tsp. ground cumin
Two 5-oz. tilapia fillets, cut in half lengthwise
1 Tbs. unsalted butter

---

Chop the garlic, sprinkle it with a pinch of salt, and mash it into a paste with the side of a chef's knife. Finely grate the zest from half of the lime and then juice the whole lime. In a medium bowl, whisk the garlic, lime zest, 1 Tbs. of the juice, and the mayonnaise. Toss in the cabbage, scallions, and cilantro. Season with 1/4 tsp. salt and several grinds of pepper.
In a small bowl, mix the chili powder, cumin, 1/4 tsp. salt, and several grinds of pepper. Sprinkle the spice rub all over the tilapia.
Melt the butter in a 10-inch cast-iron or nonstick skillet over medium-high heat. Cook the tilapia on both sides until browned and cooked through, about 3 minutes total for the small pieces and 5 minutes total for the large pieces. Transfer to a plate. Toss the slaw and add more lime juice, salt, and pepper to taste. Serve the tilapia with the slaw.

Serving Suggestions

Serve with Southwestern Rice Pilaf on the side.

nutrition information (per serving):
Calories (kcal): 370; Fat (g): 25; Fat Calories (kcal): 220; Saturated Fat (g): 7; Protein (g): 31; Monounsaturated Fat (g): 6; Carbohydrates (g): 9; Polyunsaturated Fat (g): 10; Sodium (mg): 500; Cholesterol (mg): 95; Fiber (g): 3;