INGREDIENTS:
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 red bell pepper, chopped
3 cups low fat, low sodium chicken broth
1 cup canned whole tomatoes, chopped
1 1/2 cups kidney beans, cooked
2 teaspoons chopped fresh thyme
1/2 cup chopped spinach
1 cup seashell pasta
ground black pepper to taste
DIRECTIONS:
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Add the red bell pepper and saute for 3 more minutes. Add the broth, tomatoes and beans. Bring to a boil, reduce heat to low and simmer for 20 minutes. Add the thyme, spinach and pasta. Simmer for 5 more minutes and pepper to taste.
1 (9 inch) prepared graham cracker crust
1 (1 ounce) package sugar-free instant
vanilla pudding mix
1 cup cold milk
1 (8 ounce) can crushed pineapple, drained
1 (8 ounce) container frozen whipped topping, thawed
1 cup chopped pecans
Directions
1 In a medium bowl, whisk together pudding mix and milk. Fold in pineapple, whipped topping, and pecans. Pour mixture into prepared crust. Chill at least 2 hours before serving.
INGREDIENTS:
1 pound skinned, boned chicken breasts, cut into strips
1/4 cup orange juice
4 teaspoons cornstarch, divided
1 teaspoon vegetable oil
1/4 cup chopped cashews
1 (8 ounce) can sliced water chestnuts, drained
1 cup chopped green pepper
1/2 cup chopped green onions
1 tablespoon minced gingerroot
1 cup fat-free, reduced-sodium chicken broth
2 tablespoons low-sodium soy sauce
1 (11 ounce) can mandarin oranges in light syrup, drained
3 cups cooked brown rice (cooked without salt or fat)
DIRECTIONS:
Combine chicken strips, orange juice, and 1 teaspoon cornstarch in a medium bowl; cover and chill 1 hour.
Heat oil in a nonstick skillet over medium heat. Add cashews; cook, stirring constantly, 30 seconds. Remove from skillet; set aside. Add chicken mixture to skillet. Cook, uncovered, over medium-high heat 8 minutes or until chicken is lightly browned, stirring constantly. Add water chestnuts and next 3 ingredients; cook 5 minutes.
Combine broth, soy sauce, and 1 tablespoon cornstarch; add to chicken mixture. Bring to a boil; reduce heat, and cook, stirring constantly, until thickened. Remove from heat; stir in oranges. Spoon chicken mixture over rice, and sprinkle with cashews. Serve immediately.
Per Serving:
(serving size: 3/4 cup chicken mixture and 1/2 cup rice) Calories 311 Fat 5.3g (sat 0.9g) Protein 22.4 Carbohydrate 42.8g Fiber 1.3g Cholesterol 44mg Sodium 275mg Exchanges: 2 Starch, 2 Vegetable, 2 Lean Meat
INGREDIENTS:
2 pounds fresh green beans, washed and trimmed
2 tablespoons butter
1 cup chopped walnuts
2 tablespoons walnut oil
2 tablespoons minced fresh parsley
ground black pepper to taste
salt to taste
DIRECTIONS:
Place the walnuts on an ungreased baking sheet. Bake at 350 degrees F (175 degrees C) for 5 to 8 minutes.
Cook beans in large pot of boiling salted water until just tender, about 5 minutes. Drain. Rinse beans with cold water, and drain well. Can be prepared 6 hours ahead. Let stand at room temperature.
Melt butter or margarine with oil in heavy large skillet over high heat. Add beans and toss until heated through, about 4 minutes. Season with salt and pepper. Add walnuts and parsley and toss. Transfer to bowl and serve.
INGREDIENTS:
2 tablespoons olive oil
1 onion, thinly sliced
2 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes
1/2 cup black olives, pitted and sliced
1 tablespoon chopped fresh parsley
1/2 cup dry white wine
1 pound cod fillets
DIRECTIONS:
1. In a large frying pan, heat oil over medium heat. Saute onions and garlic in olive oil until softened.
2. Stir in tomatoes, olives, parsley, and wine. Simmer for 5 minutes.
3. Place fillets in sauce. Simmer for about 5 more minutes, or until fish turns white.
INGREDIENTS:
1/2 cup fresh grapefruit juice
1/4 cup olive oil
2 teaspoons chopped fresh marjoram
1/2 teaspoon salt
1/8 teaspoon ground black pepper
4 (8 ounce) steaks halibut
4 sprigs fresh marjoram, for garnish
DIRECTIONS:
Mix together grapefruit juice, olive oil, 2 teaspoons marjoram, salt, and pepper, in a shallow glass dish. Add fish, turn once to coat both sides, then cover dish. Refrigerate 1 to 2 hours, turning once or twice.
Preheat barbecue or gas grill.
Reserve marinade, and place fish in lightly oiled wire basket. Place fish 4 to 6 inches above hot coals. Grill for 10 to 12 minutes, turning once and brushing twice with reserved marinade, until steaks are barely opaque in thickest part. Arrange on a platter, scatter grapefruit sections around steaks, and garnish with sprigs of marjoram.
Note:
The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.
INGREDIENTS:
1 (7.5 ounce) package corn muffin mix
6 cups torn romaine lettuce
1 cup seeded, chopped tomato
1 cup chopped green pepper
3/4 cup chopped purple onion
3 slices turkey bacon, cooked and crumbled
2/3 cup fat-free Ranch-style dressing
DIRECTIONS:
Prepare muffin mix according to package directions in an 8-inch square pan, using water instead of milk. Cool in pan 10 minutes. Remove cornbread from pan; cut into cubes.
Place cornbread cubes on a baking sheet; bake at 400 degrees for 10 minutes or until crisp and lightly browned. Place half of cornbread cubes in a large bowl; reserve remaining cornbread cubes for another use. Combine toasted cornbread cubes, lettuce, and next 4 ingredients; toss well. Pour dressing over salad, and toss well. Serve immediately.
Per Serving:
Calories 152 Fat 2.6g (sat 0.5g) Protein 4.1g Carbohydrate 27.7g Fiber 1.8g Cholesterol 5mg Sodium 501mg Exchanges: 1 Starch, 2 Vegetable
INGREDIENTS:
1 3/4 cups all-purpose flour
3 tablespoons sugar
3 tablespoons granulated sugar substitute (such as Sugar Twin)
2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground allspice
1 cup fresh or frozen blueberries, thawed and drained
3/4 cup fat-free milk
1/4 cup vegetable oil
1 egg, lightly beaten
1 teaspoon grated lemon rind
1 teaspoon grated orange rind
1 teaspoon vanilla extract
Cooking spray
DIRECTIONS:
1. Combine first 6 ingredients in a medium bowl; add blueberries, and toss to coat. Make a well in center of flour mixture. Combine milk and next 5 ingredients; add to flour mixture, stirring just until dry ingredients are moistened.
2. Spoon batter into muffin pans coated with cooking spray, filling two-thirds full. Bake at 400 degrees for 20 to 25 minutes or until golden. Remove muffins from pans immediately, and cool on wire racks.
Per Muffin:
Calories 142 Fat 5.5g (sat 1.0g) Protein 3.0g Carbohydrate 20.3g Fiber 1.1g Cholesterol 19mg Sodium 145mg Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
INGREDIENTS:
6 (6 ounce) fillets halibut
2 tablespoons olive oil
2 tablespoons fresh lime juice
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/8 teaspoon dried rosemary
DIRECTIONS:
Place halibut fillets in a shallow baking dish. In a bowl, whisk together the olive oil, lime juice, thyme, basil, oregano, and rosemary. Pour marinade over fish, cover, and refrigerate 2 to 4 hours.
Preheat grill for medium heat. Adjust grate height to between 4 and 6 inches from heat source.
Lightly oil grill grate. Remove halibut from dish, and discard marinade. Cook for 5 minutes per side, or until fish can be easily flaked with a fork.
Note:
The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.
INGREDIENTS:
1 (5.25 ounce) package sugar-free chocolate graham crackers, crushed
1/3 cup reduced-calorie margarine, melted 1/4 teaspoon ground cinnamon
Cooking spray
1 (.25 ounce) envelope unflavored gelatin
1 cup fat-free milk
2 1/2 (8 ounce) packages 1/3-less-fat cream cheese (Neufchatel), softened
2 teaspoons vanilla extract
14 tablespoons granulated sugar substitute with aspartame (such as Equal Spoonful)
1/4 cup unsweetened cocoa
5 (0.6 ounce) sugar-free chocolate wafer bars, coarsely chopped (such as Sweet 'N Low)
DIRECTIONS:
1. Combine first 3 ingredients, stirring well. Press into bottom and 1 inch up sides of a 9-inch springform pan coated with cooking spray. Bake at 350 degrees for 8 minutes. Remove from oven; let cool on a wire rack.
2. Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 2 minutes. Let cool slightly.
3. Beat cream cheese at medium speed of an electric mixer until creamy. Add vanilla, beating well. Add gelatin mixture, beating until smooth. Add sugar substitute and cocoa; beat just until blended. Pour mixture into prepared crust. Cover and chill at least 3 hours or until set. Before serving, top with chopped wafers.
Per Serving:
Calories 238 Fat 16.5g (sat 8.4g) Protein 8.1g Carbohydrate 20.8g Fiber 1.5g Cholesterol 36mg Sodium 308mg Exchanges: 11/2 Starch, 3 Fat
INGREDIENTS:
4 (6 ounce) albacore tuna steaks, 1 inch thick
3 tablespoons extra virgin olive oil
salt and ground black pepper to taste
1 lime, juiced
1/2 cup hickory wood chips, soaked
DIRECTIONS:
1. Place tuna steaks and olive oil in a large resealable plastic bag. Seal, and refrigerate for 1 hour.
2. Preheat the grill for medium heat. When coals are very hot, scatter a handful of hickory or mesquite wood chips over them for flavor.
3. Lightly oil grill grate. Season tuna with salt and pepper, and cook on the preheated grill approximately 6 minutes, turning once. Transfer to a serving platter, and drizzle with freshly squeezed lime juice. Serve immediately.