APPLE SPINACH SALAD W/ THYME-DIJON VINAIGRETTE DRESSING

Ingredients

4 cup(s) spinach, baby
1 medium apple(s), Granny Smith, cored and sliced
1/4 cup(s) onion(s), red, thin wedges
2 tablespoon cherries, dried, snipped
1/2 cup(s) cheese, feta, crumbled, (optional)
1/4 cup(s) oil, olive
1/4 cup(s) vinegar, balsamic
2 teaspoon thyme, fresh
1 teaspoon mustard, dijon-style
1/4 teaspoon salt

Cooking Instructions

Make-Ahead Directions: Prepare the vinaigrette as directed. Cover and chill for up to 1 week. Serve the leftover vinaigrette with a tossed vegetable salad.
Apple-Spinach Salad:
In a large bowl, toss together spinach, apple, onion, and cherries. Shake Thyme-Dijon Vinaigrette; drizzle onto salad. Toss to coat. If desired, top each serving with cheese. Makes 4 (1-cup) servings.
Thyme-Dijon Vinaigrette:
In a screw-top jar, combine 1/4 cup olive oil, 1/4 cup white or regular balsamic vinegar, 2 teaspoons snipped fresh thyme or 1/2 teaspoon crushed dried thyme, 1 teaspoon Dijon-style mustard, and 1/4 teaspoon salt.
Cover and shake well to mix.
Chill until ready to serve.
Makes 2/3 cup.

Servings Per Recipe: 4

• Calories: 93
• Saturated Fat: 1g
• Sodium: 96mg
• Dietary Fiber: 2g
• Total Fat: 6g
• Carbs: 11g
• Cholesterol: 0mg
• Protein: 1g
• Exchanges: Vegetable: 1
• Fruit: 0.5
• Carb Choices: 0.5

Lite Caesar Salad

Preparation time: 10 min	Servings: 6
Cooking time: 0 min

Ingredients:

3 tbsp grated Parmesan cheese

1/8 tsp salt

1/8 tsp black pepper, ground

1/3 cup hot water

1 can anchovy fillet, drained

1 tsp chicken bouillon granules

1/3 cup seasoned croutons

2 cups Romaine lettuce, leaves torn

3 tbsp olive oil

2 tsp Worcestershire sauce

1 tsp Dijon mustard

2 cloves garlic, crushed

3 tbsp lemon juice

Cooking Directions:

Combine water and bouillon granules in container of an electric blender; process 30 seconds. Add lemon juice and next 6 ingredients. With blender running, gradually add olive oil in a steady stream. Cover and chill thoroughly. To serve, shake dressing vigorously and drizzle over romaine. Add croutons and cheese, and toss. Sprinkle with black pepper.

Nutrition Facts

Calories 94

% Calories From Fat 78.5%

Total Fat 8.2g

Saturated Fats 1.6g

Mono-unsaturated Fats 5.5g

Poly-unsaturated Fats 0.8g

Cholesterol 3.5mg

Sodium 180mg

Total Carbohydrates 3.6g

Dietary Fiber 0.5g

Sugar 0.7g

Protein 1.9g

PUERTO RICAN FISH STEW/ "BACALAO"

Bacalao literally means "cod" or "stockfish".

Ingredients

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 pound flaky white fish, such as haddock, tilapia or cod, cut into 1 1/2-inch pieces
1 14-ounce can diced tomatoes
1 Anaheim or poblano chile pepper, chopped
1/4 cup packed chopped fresh cilantro
2 tablespoons sliced pimento-stuffed green olives
1 tablespoon capers, rinsed
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 cup water, as needed
1 avocado, chopped (optional)

Cooking Instructions

1. Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute.
2. Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).
Makes 4 servings, about 1 cup each

Servings Per Recipe: 4

• 9 g fat (1 g sat
• 6 g mono)
• 65 mg cholesterol
• 9 g carbohydrate
• 23 g protein
• 2 g fiber
• 697 mg sodium
• 475 mg potassium.
• Iron & Vitamin A (15% dv).
• Exchanges: 1 vegetable
• 3 lean meat
• TIP: Tip: Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works
• but will be more flaky.

GRILLED CHEESY HAM STUFFED CHICKEN

Ingredients

8 large boneless, skinless chicken breasts halves (about 2 1/2 pounds)
1/2 cup herb-and-garlic spreadable cheese (we used laughing cow)
4 ounces thinly sliced prosciutto or fully cooked ham (we used ham)
1/2 cup zesty Italian dressing

Cooking Instructions

Four thumbs up to Ms Betty Crocker for this low carb, low cal keeper recipe. 4 ingredients and was ready in no time. We scaled the recipe down to only the two of us and there's still leftovers. Original recipe serves 8.
1. Heat coals or gas grill (we used Foreman grill) to proper heating temperature. Carefully cut a horizontal slit in each chicken breast half, making a pocket when top of chicken is lifted back. Do not cut through.
2. Spread 1 tablespoon cheese inside of each pocket. Top with folded slices of prosciutto (we used low sodium ham). Close chicken around filling, being sure that most of the filling is enclosed. Brush the Italian dressing on the chicken.
3. Cover and grill chicken 4-5 inches from medium-high heat for 10-12 minutes (even less with Foreman grill), brushing occasionally with dressing and turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut.
Suggestion: turn with spatula instead of tongs or fork to keep cheese inside.

Servings Per Recipe: 8

• Calories 285 (Calories from Fat 135)
• Total Fat 15g (Saturated Fat 5g)
• Cholesterol 110mg
• Sodium 400mg
• Total Carbohydrate 2g (Dietary Fiber 0g)
• Protein 35g

PHILLY CHEESESTEAK LETTUCE CUPS

Ingredients

3 ounces lean beef steak
1/3 cup sliced mushrooms
1/4 cup tinly sliced onions
1 slice fat-free American cheese
2 leaves romaine, butter or green leaf lettuce

Cooking Instructions

* Slice meat into thin strips
* Coat medium pan with nonstick cooking spray. Add mushrooms and onions; cook over medium heat for 5 minutes, stirring occasionally, until onions are sligtly browned. Set aside.
* Remove pan from heat and re-coat with nonstick cooking spray. Cook steak strips over medium heat for 1-2 minutes, flipping halfway through.
* Break ceese slice into small strips. Place cheese on top of meat—still in the pan— and continue to cook until cheese melts.
* Remove from heat; mix beef strips with veggies and serve on lettuce leaves.

Servings Per Recipe: 1

• Calories: 197
• Protein: 13.5 g
• Fat: 7.5 g ( 3 g saturated)
• Colesterol: 55 mg
• Carboydrates: 7 g
• Sodium: 185 mg
• Fber: 1 g
• Sugar: 4 g

Grilled Sweet Potatoes 

Preparation time: 5 min	Servings: 4
Cooking time: 45 min

Ingredients:

1-1/3 tbsp brown sugar

2 large sweet potatoes, scrubbed and cut in half lengthwise

4 sheets heavy duty aluminum foil

1-1/3 tbsp unsalted butter 

 

Cooking Directions:

Prepare grill. Arrange sweet potato halves cut side up on individual sheets of aluminum foil. Sprinkle with salt and pepper to taste, dot with butter and sprinkle with brown sugar. Wrap tightly. Grill 45 minutes, turning frequently until potatoes are tender. 

 

Nutrition Facts

Calories 97

% Calories From Fat 36.2%

Total Fat 3.9g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 22mg

Total Carbohydrates 15g

Dietary Fiber 1.9g

Sugar 6.6g

Protein 1.2g

TANGY BEAN & SPINACH SALAD

Tangy Bean and Spinach Salad 

Preparation time: 15 min	Servings: 6
Cooking time: 0 min

Ingredients:

1/2 cup sweet and sour dressing

4 cups baby spinach leaves

1 can (15 oz) pinto beans, or lima beans, drained and rinsed

1 avocado, peeled, pitted, and cubed

2 green onions, with tops, sliced

2 tbsp roasted sunflower seeds, optional

1 cup cauliflower florets

11 oz mandarin orange segments, drained

1 cup red bell pepper, chopped 

 

Cooking Directions:

Combine beans and vegetables in salad bowl; pour dressing over salad and toss. Add spinach and oranges and toss; season to taste with salt and pepper. Spoon salad into bowls; sprinkle with sunflower seeds. Courtesy American Dry Bean Board. 

 

Nutrition Facts

Calories 110

% Calories From Fat 44.2%

Total Fat 5.4g

Saturated Fats 0.7g

Mono-unsaturated Fats 2.6g

Poly-unsaturated Fats 1.5g

Cholesterol 0mg

Sodium 210mg

Total Carbohydrates 14g

Dietary Fiber 5.5g

Sugar 2.6g

Protein 4.5g