ENTREES

Almond Spiced Chicken

Submitted by: dlife
Source: dLife -- NJZ

Ingredients:
1 teaspoon reduced-calorie margarine
1/4 cup chopped almonds
2 teaspoon curry powder, divided
1 cup diced, unpeeled apple
1/2 cup chopped onion
1/2 cup sliced fresh mushrooms
1 tablespoon all-purpose flour
1 teaspoon chicken flavored bouillon granules
1 cup boiling water
1/2 cup skim milk
1 tablespoon lemon juice
1 cup chopped, cooked chicken

Prep Time: 10 minutes Cook Time: 25 minutes Servings: 5 Serving Size: 1/2 cup Carb Safe: Yes

Instructions:
1. In a large skillet, begin by melting the margarine over medium heat. Add the almonds and then cook them for about 10 minutes, stirring frequently, or until they are golden brown.
2. Sprinkle the almost with 1 teaspoon of the curry powder, and then toss them lightly to coat. Then, drain the almonds on paper towels.
3. Sauté the apple, onion, and mushrooms in the same skillet for 5 minutes. Stir in the remaining 1 teaspoon of curry powder and the flour. Stirring frequently, cook over low heat for 2 minutes.
4. After dissolving the bouillon granules in the boiling water, add the water to the skilled with the milk and lemon juice. Constantly stirring, continue to cook over low heat until the mixture has become smooth and thickened, roughly 5 minutes.
5. Add the chicken, and then continue to cook over low heat until it has heated thoroughly.

On the side, white rice or pasta that has been prepared without salt or fat makes a great addition to this recipe.
Nutritional Information:

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Ancho Turkey Chili with Roasted Corn

3 rehydrated ancho chili peppers, stemmed and seeded
2 cloves garlic
1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/4 teaspoon ground cloves
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound ground turkey
1 onion, chopped
3 cups low-sodium turkey or chicken broth
2 ears corn, husked
1 16-ounce can cannellini beans, drained and rinsed

1. Combine the ancho peppers, garlic, paprika, cumin, clove, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the ancho chili mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Meanwhile, roast the ears of corn under a hot broiler until the corn is golden brown, about 8 to 10 minutes. Let the corn cool and cut the kernals from the cob.
7. Add the corn and beans to the turkey mixture, heat thoroughly and serve. Serving Size: about 1 1/2 cups

Number of Servings: 6

Per Serving
Calories 177
Carbohydrate 13 g
Fat 4 g
Fiber 4 g
Protein 21 g
Saturated Fat 1 g
Sodium 488 mg

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Asian Spinach Soup

Serve with your favorite Asian meal.
Servings: 4 • 2 - 14 to 15 ounce cans vegetable broth

• 1 1/2 cups water
• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar or apple cider vinegar
• 1 tablespoon oriental sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon minced peeled fresh ginger
• 2 cups thinly sliced button or baby bella mushrooms
• 1/2 pound firm tofu, cut into 1/2-inch pieces
• 1/2 of a 10 ounce cello bag of spinach leaves
• 3 green onions, chopped

Combine first 7 ingredients in large saucepan. Bring to boil over medium-high heat. Add mushrooms and simmer until mushrooms are tender, about 5 minutes. Add tofu, spinach and green onions and simmer until spinach wilts and tofu is heated through, about 2 minutes. Season soup to taste with salt and pepper. Ladle soup into bowls and serve.

Per Serving: 244 Calories; 10g Fat (33.6% calories from fat); 2g Saturated Fat; 12g Protein; 30g Carbohydrate; 5g Dietary Fiber; 2mg Cholesterol; 1956mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 2 Fat; 0 Other Carbohydrates.

Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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Baked Veggie Egg Rolls

Serve with your favorite dipping sauce.
Servings: 12

Cooking spray or olive oil spray
• 2 tablespoons cornstarch (divided)
• 1/2 cup water (divided)
• 2 1/2 cups shredded Chinese cabbage
• 2 medium carrots, shredded
• 4 ounces mushrooms, diced (use any mixture of shiitake, button & portabella)
• 1 cup chopped water chestnuts
• 1 tablespoon grated fresh ginger root
• 2 tablespoons low sodium soy sauce
• 2 tablespoons sliced green onions (or more)
• 12 egg-roll wrappers*
Spray a baking sheet with cooking oil spray. Dissolve one tablespoon of the cornstarch into 1/4 cup water and set aside.

Lightly spray a wok or large nonstick saute pan with cooking spray (or use olive oil - just a tiny bit is needed) and heat over low heat. Combine cabbage, carrots, mushrooms, waterchestnuts and ginger in the pan.Cook for five to seven minutes or just until vegetables begin to wilt (you still want a little crunch to them) stirring constantly to keep from burning. Stir in cornstarch mixture and soy sauce.
Cook until the sauce thickens. Add green onions at very end to keep them crisp.

Dissolve the remaining tablespoon of cornstarch in 1/4 cup water. Brush onto egg-roll wrappers and fill with vegetables and wrap. Bake in a 350-degree oven for 15 minutes or until brown.
Per Roll: 121 Calories; 1g Fat (4.4% calories from fat); trace Saturated Fat; 4g Protein; 25g Carbohydrate; 1g Dietary Fiber; 3mg Cholesterol; 299mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fat.

*Please note, egg roll wrapper are not vegan. They usually contain some egg.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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BBQ Chicken & Macaroni

Submitted by: dlife
Source: dLife

Ingredients:
2 cups cold cooked whole wheat elbow macaroni, rinsed and drained
1 cup frozen peas, thawed
1 full cup diced cooked chicken breast
1/2 cup Kraft fat-free mayonnaise
3 tablespoons Healthy Choice BBQ sauce
1 teaspoon dried parsley flakes Prep Time: 35 minutes Cook

Time: N/A Servings: 6 Serving Size: 2/3 cup Carb Safe: Yes

Instructions:
Combine the macaroni, peas, and chicken in a large bowl.

In a separate bowl, mix together the mayonnaise, BBQ sauce, and parsley flakes.

Stir the mayonnaise mixture into the large bowl with the macaroni mixture.

Cover, refrigerate for at least 30 minutes, stir once more, and serve.

Thaw the peas by putting them in a colander and rinsing them under hot water for one minute.

Nutritional Information:
Per Serving:
142 calories
1 g fat
12 g protein
21 g carbohydrate
260 mg sodium
15 mg calcium
2 g fiber

Exchanges:
1 1/2 starch/carbohydrate
1 meat

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Caramelized Garlic Chicken

Nutritional Information

Calories 170
Total Fat 5 g
Saturated Fat 1 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Protein 27 g
Cholesterol 75 mg
Carbohydrates 5 g
Fiber 0 g
Sodium 65 mg
Sugar 5 g

Serves: 4 - Serving Size: 1 - Prep Time: 25 Minutes
Ingredients

Directions

Recipe from the Pillsbury Fast and Healthy Cookbook.

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Chili

Type of recipe: Main Dish

Ingredients

Directions

(Makes 10 servings)

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Four Seasons Vegetable Burgers: Foodfit.com

2 teaspoons olive oil
1 cup finely chopped onion
1 cup coarsely grated turnips
1 cup coarsely grated zucchini
1/2 cup coarsely grated beets
2 cloves garlic, minced
1/2 teaspoon ground cumin
1/2 cup instant rolled oats, soaked in 1/2 cup water for 5 minutes then drained
1 1/2 cups mashed potatoes
1/2 cup cooked rice
1 tablespoon minced, fresh dill, tarragon or basil
salt to taste
freshly ground black pepper

1. Heat the olive oil in a large non-stick skillet. Add the grated vegetables, garlic and cumin and cook over medium heat until the vegetables are tender and the liquid has evaporated, 10 to 15 minutes. Do not let the vegetables brown. Remove the pan from the heat and let cool.
2. Press the water out of the oats. Stir the oats into the vegetable mixture with the remaining ingredients. Add the salt and pepper to taste.
3. With wet hands form the mixture into 8 thick burgers. Arrange the burgers on a plate spread with plastic wrap and chill for at least 3 hours.
4. Pre-heat the grill.
5. Spray the grill grate with non-stick cooking spray and grill the burgers over medium heat for about 5 minutes on each side. Alternatively, arrange the burgers on an oiled, non-stick baking sheet, lightly spray the tops with oil and broil. To sauté, add a teaspoon or 2 of oil to a non-stick skillet. Cook the burgers over medium heat until crusty. Whichever method you use, you'll need about 4 to 6 minutes per side cooking time. Turn the burgers with a spatula as gently as you can.
5. Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.

Serving Size: 1 burger
Servings: 8

Number of Servings: 8

Per Serving
Calories 95
Carbohydrate 18 g
Fat 2 g
Fiber 2 g
Protein 3 g
Saturated Fat 0 g
Sodium 25 mg

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Grilled Chicken with Tomato-Avocado Salsa

Complements to foodfit.com Ingredients

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper

For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)
For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.
2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.
3. Preheat the grill to medium-high.
4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.
5. Serve the chicken with tomato-avocado salsa.
Serving Size: 1 chicken breast with salsa

Servings: 4Number of Servings: 4

Per Serving
Calories 283
Carbohydrate 16 g
Fat 6 g
Fiber 4 g
Protein 43 g
Saturated Fat 1 g
Sodium 341 mg

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Grilled Honey Mustard Chicken Sandwich

Complements to foodfit.com


For the chicken:
1/4 cup olive oil
2 tablespoons white wine vinegar
2 tablespoons Dijon mustard
2 tablespoons honey
1 teaspoon salt
1/2 teaspoon cayenne pepper
1/4 cup fresh rosemary
4 chicken breasts (4 ounces each)

For the sandwiches:
1/2 cup cream cheese, low-fat whipped
2 tablespoons diced, sweet onion
4 large whole grain sandwich buns, sliced in half
4 large green leaf lettuce leaves, shredded

For the chicken:
1. Mix the olive oil, vinegar, mustard, honey, salt, cayenne pepper and rosemary together in a large resealable plastic bag. Add the chicken breasts and seal the bag. Turn the bag over several times to thoroughly coat the chicken with the marinade and refrigerate at least 30 minutes or up to 4 hours.
2. Preheat the grill to medium high.
3. Remove the chicken from the marinade, shaking off any excess and season on both sides with salt and pepper. Discard the leftover marinade.
4. Grill the breasts until golden brown, about 4 minutes. Turn them over and cook an additional 4 minutes, or until the chicken is well browned and cooked through. Remove the chicken from the grill and place on a cutting board to rest.
For the sandwiches:
5. In a small bowl, combine the cream cheese and onion. Add salt and pepper to taste.
6. Lay the sandwich buns out on a work surface in front of you. Divide the cream cheese mixture among the sandwiches and spread it out on each side. Place one chicken breast on each sandwich and divide the lettuce among the sandwiches.
7. Cut each sandwich on a diagonal and serve.

Serving Size: 1 sandwich

Servings: 4

Number of Servings: 4

Per Serving
Calories 495
Carbohydrate 95 g
Fat 8 g
Fiber 2 g
Protein 66 g
Saturated Fat 4 g
Sodium 663 mg

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Hearty Tortilla Soup

Serve with baked tortilla chips and a green salad. Servings: 6 • 1/2 cup frozen corn kernals

• 1/2 cup celery, chopped
• 1 cup onions, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 - 4 ounce can green chilies
• 1 - 14.5 ounce can diced tomatoes
• 2 cups fat-free beef broth
• 2 cups fat-free chicken broth
• 1 - 8 ounce can tomato sauce
• 1 cup water
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 tablespoon Worcestershire sauce
• 2 cups cooked, diced chicken breasts
• 6 Corn tortillas
• Optional Garnishes:
• 1/3 cup Chopped cilantro (optional)
• 1 cup shredded fat free Cheddar cheese(optional)

Slice the tortillas into thin strips and place on baking sheet.
Bake at 250 degrees until crispy. This will take about 30-40 minutes or so.
Saute onions and garlic in oil for about 4-5 minutes. Add the rest of the ingredients, except cilantro. Simmer until the tortilla strips are ready. Put some of the cheese and cilantro into each bowl.

Pour soup over the cheese and top with the crispy tortilla strips.
Per Serving: 258 Calories; 5g Fat (14.2% calories from fat); 1g Saturated Fat; 35g Protein; 26g Carbohydrate; 3g Dietary Fiber; 49mg Cholesterol; 765mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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Homemade Turkey Soup

Nutritional Information

Calories 201
Total Fat 2 g
Saturated Fat 1 g
Protein 33 g
Cholesterol 101 mg
Carbohydrates 11 g
Fiber 1 g
Sodium 141 mg
Sugar Not Listed

Serves: 16 - Serving Size: 4 quarts
This popular soup uses a 'quick cool down' that lets you skim the fat right off the top - making it even healthier.
Ingredients

Directions

Recipe from the National Heart, Lung, and Blood Institute's Keep the Beat - Heart Healthy Recipes

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Honey Lime Fruit Salad

The honey smooths out the tanginess of the lime juice for a refreshing fruit glaze.. Servings: 7 • 1 - 20 ounce can pineapple chunks, in juice, drained

• 1 - 11 ounce can mandarin oranges, drained
• 1 large banana, sliced
• 1 kiwi fruit, peeled, halved and sliced
• 1 cup quartered fresh strawberries
• 1/4 teaspoon grated lime peel
• 2 tablespoons lime juice
• 1 tablespoon honey

Drain pineapple; reserve 1/4 cup juice.
Combine pineapple chunks, mandarin oranges, banana, kiwi fruit and strawberries in bowl.
Stir together reserved juice, lime peel, lime juice and honey. Pour over salad; toss to coat.
COOKS NOTE: You may stubstitute green seedless grapes for the kiwi or any of the above fruit if not in season.
Per Serving: 104 Calories; trace Fat (2.2% calories from fat); trace Saturated Fat; 1g Protein; 27g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 1 1/2 Fruit; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Microwave Meatloaf                                                              

Type of recipe: Main Dish

Ingredients
2 lbs lean ground turkey
1 6 oz can of tomato juice
1 large egg
¼ cup chopped onion
1 tsp. garlic powder (or to taste)
½ tsp. salt
1/8 tsp. fresh ground pepper (or to taste)
16 Low Sodium Wheat Thins
½ cup ketchup¼ cup Splenda brown sugarDirections

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Mushroom and Scallion Skewers

Serve with rice .

Servings: 6

• 12 ounces fresh white mushrooms
• 2 bunches large (about 10) scallions (green onions)
• 2 medium-sized yellow and/or green bell peppers
• 1/4 cup soy sauce
• 3 tablespoons sugar
• 1 tablespoon dark Asian sesame oil
• 4 large garlic cloves, finely chopped (about 4 teaspoons)
• 2 tablespoons sesame seeds, toasted*, divided
• 1/2 teaspoon ground black pepper

Trim mushroom stems; cut in 1/2 inch thick slices. Cut white parts of scallions into 1 1/2 inch pieces. Trim and finely chop enough scallion greens to make 1/4 cup; set aside for later use.

Cut bell peppers in 1 1/2 inch squares. Thread mushrooms onto skewers so they will lie flat on the grill, alternating with scallion whites and bell pepper squares, threaded crosswise. Arrange skewers in a snug-fitting baking dish.

To prepare marinade: In a small bowl, whisk together soy sauce, sugar, oil, garlic, 1 tablespoon of the sesame seeds and the black pepper. Pour marinade over skewers; turn to coat all sides; cover and marinate 30 minutes or up to 2 hours, turning once. Preheat grill or broiler to high. Place skewers on a rack; grill or broil, brushing often with marinade, until mushrooms are tender and vegetables are browned, 3 to 5 minutes per side. Sprinkle with reserved chopped scallion greens and remaining 1 tablespoon sesame seeds; serve hot or at room temperature.

Per Serving (excluding unknown items): 97 Calories; 4g Fat (35.0% calories from fat); 1g Saturated Fat; 3g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 690mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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Peach-Dijon Pork Chops

Complements to Pillsbury online recipesPrep Time: 25 Min

Makes: 4 servings

INGREDIENTS

1/2 cup peach preserves, large pieces finely chopped
2 tablespoons Dijon mustard
2 tablespoons soy sauce
1/4 teaspoon dried marjoram leaves
4 (6-oz.) pork loin chops (3/4 inch thick)
1/4 teaspoon salt
1/8 teaspoon pepper

DIRECTIONS

1. Heat grill. In small saucepan, combine preserves, mustard, soy sauce and marjoram; mix well. Cook over low heat until preserves are melted, stirring frequently.
2. When ready to grill, sprinkle both sides of pork chops with salt and pepper. Place chops on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 12 to 15 minutes or until pork is no longer pink in center, turning once and brushing with preserves mixture during last 2 minutes of cooking time.
3. To serve, bring any remaining preserves mixture to a boil. Serve with pork chops.

1 Serving: Calories 260 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g); Cholesterol 60mg; Sodium 900mg; Total Carbohydrate 27g (Dietary Fiber 1g, Sugars 20g); Protein 22g

Percent Daily Value*: Vitamin A 0%; Vitamin C 6%; Calcium 4%; Iron 8% Exchanges: 2 Fruit; 3 Very Lean Meat; 1 Fat
*Percent Daily Values are based on a 2,000 calorie diet.

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Red Beans and Walnuts: Foodfit.com


3/4 cup red kidney beans
1/4 cup chopped walnuts
1 clove garlic
2 teaspoons red wine vinegar
1/2 tablespoon walnut oil
salt to taste
freshly ground black pepper
several pinches of cayenne pepper
1 1/2 scallions, including a few inches of the greens, chopped
1 1/2 tablespoons finely chopped cilantro
1 1/2 tablespoons finely chopped parsley
1 tablespoon finely chopped basil leaves

1. Place the beans in a colander and rinse with cold water. Pick over the beans to remove any stones. Place the beans in a clean pot, cover with fresh cold water and soak for at least 4 hours or overnight. Drain.
2. Place the beans in a large pot with 2 quarts of water and bring to a boil.
3. Reduce the heat and simmer until the beans are tender, about 1 hour. Drain and cool to room temperature.
4. Using a food processor, pulverize the walnuts. Then add the vinegar, oil and 3 tablespoons of the cooking liquid from the beans, enough to make a smooth dressing.
5. Season the dressing with salt, pepper and cayenne to taste. Stir in half of the scallions and half of the herbs.
6. Pour the dressing over the beans and garnish with the remaining scallions and herbs. Serve at once or toss and chill until ready to serve. Let the beans come to room temperature before serving.

Serving Size: about 1/2 cup

Servings: 4

Per Serving
Calories 222 Carbohydrate 31 g
Fat 7 g
Fiber 8 g
Protein 12 g
Saturated Fat 1 g
Sodium 80 mg

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Refreshing Ginger Fruit Salad

Complements to Pillsbury online recipesPrep Time: 20 Min
Total Time: 1 Hr 20 Min
Makes: 8 (1/2-cup) servings

INGREDIENTS

1/3 cup ginger ale
1 tablespoon honey or light brown sugar
1/2 teaspoon grated lime peel
2 teaspoons fresh lime juice
2 nectarines, halved, pitted and sliced
1/2 cup seedless green grapes, halved
1/2 cup seedless red grapes, halved
1/2 cup fresh raspberries
1/2 cup fresh blackberries

DIRECTIONS

1. In large bowl, combine ginger ale, honey, lime peel and lime juice; mix well.
2. Add all remaining ingredients; stir gently to combine. Cover; refrigerate at least 1 hour before serving.

1 Serving: Calories 50 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g); Cholesterol 0mg; Sodium 0mg; Total Carbohydrate 13g (Dietary Fiber 2g, Sugars 11g); Protein 1g

Percent Daily Value*: Vitamin A 6%; Vitamin C 15%; Calcium 0%; Iron 0%

Exchanges: 1 Fruit
*Percent Daily Values are based on a 2,000 calorie diet.

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Risotto with Shrimp and Vegetables

Nutritional Information

Calories 307
Total Fat 3 g
Saturated Fat 1 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 1 g
Protein 18 g
Cholesterol 112 mg
Carbohydrates 42 g
Fiber 2 g
Sodium 184 mg
Sugar Not Listed

Serves: 5 - Serving Size: 1 cup

Arborio rice gives risotto its creamy texture, and onion, red bell pepper, and garlic give it plenty of taste in this attractive dish. The delicate crunch of snow peas and the burst of flavor from lemon zest add interesting surprises.
Ingredients

Directions

Recipe from the American Heart Association's Low-Salt Cookbook 2nd Edition.

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Salmon Chowder

This is a fantastic way to use up left-over grilled salmon .

Servings: 7

• 1/2 cup chopped sweet onion
• 1/2 cup chopped celery
• 1/4 cup chopped red bell pepper
• 1 garlic clove, minced
• 1 -14.5 ounce can fat-free chicken broth, divided
• 2 cups diced peeled potatoes
• 1 cup sliced carrots
• 1 teaspoon seasoned salt (optional)
• 1/2 teaspoon dill weed
• 1 small zucchini, thinly sliced
• 1 (14.75 ounce) can cream-style corn
• 1 -12 ounce can fat-free evaporated milk
• 2 cups cooked salmon chunks

In a saucepan, cook onion, celery, green pepper and garlic in 1/4 cup broth until tender. Add potatoes, carrots, seasoned salt if desired, dill and remaining broth. Cover and simmer for 20 minutes or until vegetables are tender. Add zucchini; simmer for 5 minutes. Add corn, milk and salmon; heat through.

Per Serving (excluding unknown items): 217 Calories; 3g Fat (11.1% calories from fat); trace Saturated Fat; 22g Protein; 29g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 438mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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Salmon Teriyaki with Pinnapple salsa
 
1/4 cup reduced sodium soy sauce
1/4 cup mirin (rice wine)
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2/3 cup beer
6 skinless, boneless salmon fillets, 4 to 6 ounces each

For the salsa:
1 cup diced, fresh pineapple
1/4 cup diced red onion
1/2 cup diced red pepper
1 jalapeño chili pepper, seeded and diced
1 tablespoon chopped cilantro
2 tablespoons orange juice

1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Marinate the salmon in the teriyaki marinade, cover and refrigerate for 15 to 30 minutes in the refrigerator.
3. For the salsa, combine all of the ingredients in a small mixing bowl. (This can be done in advance and stored in the refrigerator for up to 3 days.)
4. Preheat the grill or broiler.
5. Grill or broil the salmon on each side until it is cooked through, about 4 to 6 minutes per side, depending on thickness.
Serve a few spoonfuls of salsa on top of each salmon fliet with rice on the side.

Serving Size: 1 salmon filet with salsa

Servings 6

Number of Servings: 6

Per Serving
Calories 296
Carbohydrate 12 g
Fat 12 g
Fiber 1 g
Protein 31 g
Saturated Fat 2 g
Sodium 413 mg

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Salmon with Rosemary Sauce

Trying to eat more fish? Try salmon topped with a fragrant herb sauce. From eatbetteramerica.

Prep Time:15 min
Start to Finish:30 min
makes:4 servings

2 teaspoons chopped fresh or 3/4 teaspoon dried rosemary leaves
4 fresh parsley sprigs
3 black peppercorns
1/4 lemon
1 can (14 oz) fat-free reduced-sodium chicken broth
1 lb salmon or other full-flavored fish fillets
1/2 cup fat-free half-and-half
1 teaspoon cornstarch
1/4 teaspoon salt

1. Place 1 teaspoon of the rosemary (1/2 teaspoon if using dried), the parsley, peppercorns and lemon in cheesecloth; tie securely.
2. In 10-inch skillet, heat broth and cheesecloth bag to boiling. Reduce heat; cover and simmer 5 minutes.
3. If fish fillets are large, cut into 4 serving pieces. Place fish fillets in skillet; add water, if necessary, to cover. Heat to boiling. Reduce heat; simmer uncovered 5 to 10 minutes or until fish flakes easily with fork.
4. Remove fish to serving platter and keep warm. Reserve 1/3 cup broth mixture. Discard cheesecloth bag and remaining broth mixture.
5. In small bowl, mix half-and-half and cornstarch. In same skillet, heat half-and-half mixture, reserved broth mixture, remaining rosemary and the salt to boiling over medium heat. Boil and stir 1 minute. Pour over fish.
Nutritional Information
1 Serving: Calories 180 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 75mg; Sodium 300mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 2g); Protein 25g

Nutritional Information

1 Serving: Calories 180 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 75mg; Sodium 300mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 2g); Protein 25g

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Sesame Orange Salad

A quick and easy salad for an elegant dinner party or just everyday.

Servings: 6

• 1 - 11 ounce can mandarin orange segments, drained reserve liquid
• Orange Sesame Dressing (below)
• 5 cups leaf lettuce, torn into bite size pieces
• 1 cup sliced fresh mushrooms
• 1 cup arugula or other dark field green
• 1/3 cup red onion, sliced very thin
• 2 teaspoons sesame seed, toasted

Drain orange segments, reserving 2 tablespoons syrup or juice for dressing. Place orange segments in shallow glass or plastic dish. Make Orange-Sesame Dressing; pour over oranges. Cover and refrigerate at least 15 minutes.
Toss lettuce, mushrooms, arugula and onion in large salad bowl. Spoon oranges and dressing onto salad; toss lightly. Sprinkle with sesame seed before serving.

Orange Sesame Dressing
• 3 tablespoons seasoned rice vinegar
• 2 tablespoons liquid reserved from mandarin oranges
• 1 tablespoon honey
• 1 teaspoon sesame oil
• 1/8 teaspoon ground cinnamon

Shake all ingredients in tightly covered container.
Per Serving: 48 Calories; 1g Fat (24.5% calories from fat); trace Saturated Fat; 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 9mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Simply Sautéed Chicken Cutlets

4 skinless, boneless chicken breasts, about 5 ounces each
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil

1. Place the breasts between wax paper or saran wrap and flatten with a mallet.
2. Season the chicken cutlets with salt, pepper and then drizzle with olive oil.
3. Place a sauté pan large enough to accommodate all the cutlets over medium-high heat. Add the chicken cutlets and lower the heat to medium. Cook until well-browned on one side, about 4 to 5 minutes. Turn the cutlets over and cook 2 to 3 minutes more.

Serving Size: 1 cutlet

Servings: 4

Number of Servings: 4

Per Serving
Calories 202
Carbohydrate 0 g
Fat 7 g
Fiber 0 g
Protein 33 g
Saturated Fat 1 g
Sodium 238 mg

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Slow Cooker Couscous-Stuffed Peppers

Like stuffed peppers? Try a new recipe with a spicy combination of ingredients. From eatbetteramerica.

Prep Time:20 min
Start to Finish:5 hr 20 min
makes:4 servings

4 large bell peppers
1/2 lb lean (at least 80%) ground beef
1/2 cup chopped onion (1 medium)
1 large clove garlic, finely chopped
1 can (15 oz) Muir Glen® Organic tomato sauce
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper (cayenne)
2/3 cup uncooked couscous
1/2 cup water
Pine nuts, if desired
Fresh cilantro, if desired

1. Cut thin slice from stem end of each bell pepper to remove top of pepper. Remove seeds and membranes; rinse peppers.
2. In 10-inch skillet, brown beef, onion and garlic over medium-high heat about 5 minutes, stirring occasionally, until beef is thoroughly cooked; drain. Stir in tomato sauce, cumin, salt, cinnamon and red pepper. Stir in couscous. Divide beef mixture evenly among peppers.
3. Pour water into 4 1/2- to 6-quart slow cooker; stand peppers upright in cooker.
4. Cover; cook on Low heat setting 5 to 7 hours or until peppers are tender. Garnish with pine nuts and cilantro.

Nutritional Information
1 Serving: Calories 290 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 35mg; Sodium 740mg; Total Carbohydrate 40g (Dietary Fiber 6g, Sugars 10g); Protein 17g

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Spicy Black Beans with Couscous

Complements to Pillsbury online recipesPrep Time: 20 Min
Makes: 4 servings INGREDIENTS

INGREDIENTS

1 can (15 oz) Progresso® black beans, drained, rinsed
2 cups Progresso® diced tomatoes with Italian herbs, undrained (from 28-oz can)
1 medium green bell pepper, chopped
1 teaspoon cumin
1/4 teaspoon ground red pepper (cayenne)
3/4 cup uncooked couscous

DIRECTIONS

1. In medium saucepan, combine all ingredients except couscous; mix well. Bring to a boil over medium-high heat. Reduce heat; simmer 10 to 12 minutes or until bell pepper is tender and sauce is slightly thickened, stirring occasionally.
2. Meanwhile, cook couscous as directed on package.
3. Fluff couscous with fork. Serve black bean mixture over couscous. If desired, sprinkle with chopped fresh cilantro.

1 Serving: Calories 250 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g); Cholesterol 0mg; Sodium 450mg; Total Carbohydrate 50g (Dietary Fiber 8g, Sugars 4g); Protein 11g Percent Daily Value*: Vitamin A 15%; Vitamin C 35%; Calcium 8%; Iron 15% Exchanges: 3 Starch; 1 Vegetable
*Percent Daily Values are based on a 2,000 calorie diet.

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Spinach and Cheese Roll-ups

Speed up this recipe by using purchased marinara sauce.

Servings: 4

• 1/3 cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon olive oil
• 1 - 14.5 ounce can diced canned tomatoes
• 2 tablespoons tomato paste
• 1/2 teaspoon dried basil
• 1/4 teaspoon sugar
• Dash of salt
• Dash of black pepper
• 8 dried lasagna noodles
• 1 - 10 ounce package frozen chopped spinach, thawed
• 3/4 cup fat-free or reduced fat ricotta cheese
• 1/2 cup shredded part-skim mozzarella cheese (2 ounces)
• 2 tablespoons finely shredded Parmesan cheese
• 2 tablespoons snipped fresh basil
• 1 slightly beaten egg white

In a medium saucepan cook onion and garlic in hot oil until onion is tender, stirring occasionally. Carefully stir in undrained tomatoes, tomato paste, basil, sugar, salt, and pepper. Bring to boiling; reduce heat. simmer, uncovered, about 5 minutes or until sauce is desired consistency, stirring occasionally.

Cook pasta according to package directions; drain. Rinse with cold water; drain well.

For filling, drain thawed spinach well, pressing out excess liquid. In a medium bowl stir together ricotta cheese, mozzarella cheese, Parmesan cheese and bail. Add spinach and egg white, stirring to combine.

To assemble, evenly spread about 1/4 cup filling on each noodle Roll up from one end. Place two rolls, seam side down into each of four individual casseroles. Top each serving with sauce.

Bake casseroles, covered, in a 350 degree oven about 25 minutes or until heated through.

Per Serving: 231 Calories; 3g Fat ; 0g Saturated Fat; 20g Protein; 39g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 425mg Sodium. Exchanges: 1 1/2Grain(Starch);1 1/2 Meat; 2 Vegetable.

Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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Spinach and Chicken Skillet

Pair fresh spinach with chicken breasts for a quick-fix weeknight supper. From eatbetteramerica.

Prep Time:10 min
Start to Finish:25 min
makes:6 servings

6 boneless skinless chicken breasts (about 1 3/4 lb)
1 cup fat-free (skim) milk
1/2 cup fat-free chicken broth
1 medium onion, chopped (1/2 cup)
1 bag (10 oz) washed fresh spinach, chopped
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground nutmeg

1. Spray 12-inch skillet with cooking spray; heat over medium heat. Cook chicken in skillet 2 minutes on each side; reduce heat to medium-low. Stir in milk, broth and onion. Cook about 5 minutes, turning chicken occasionally, until onion is tender.
2. Stir in spinach. Cook 3 to 4 minutes, stirring occasionally, until spinach is completely wilted and juice of chicken is clear when center of thickest part is cut (170°F). Remove chicken from skillet; keep warm.
3. Increase heat to medium. Cook spinach mixture about 3 minutes or until liquid has almost evaporated. Stir in salt, pepper and nutmeg. Serve chicken on spinach.

Nutritional Information
1 Serving: Calories 190 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 310mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 3g); Protein 32g Percent Daily Value*: Vitamin A 90%; Vitamin C 10%; Calcium 10%; Iron 15% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1/2

*Percent Daily Values are based on a 2,000 calorie diet.MyPyramid Servings 3 oz-equivalents Meat & Beans, 1 c Vegetables

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Spinach Feta Salad

A satifying salad filled with healthy vegetables .

Servings: 4

• 6 cups baby spinach, rinsed and patted dry
• 4 tomatoes, sliced
• 1 English hothouse cucumber, diced
• 8 to 10 radishes, thinly sliced
• 1/4 cup crumbled feta cheese
• 1 red bell pepper, seeded and thinly sliced
• ¼ cup fat-free vinaigrette

In a large bowl, toss together the spinach, tomatoes, cucumber, radishes, feta and red pepper. Top with your favorite fat-free vinaigrette.

Per Serving: 102 Calories; 3g Fat (22.4% calories from fat); 2g Saturated Fat; 5g Protein; 17g Carbohydrate; 5g Dietary Fiber; 8mg Cholesterol; 577mg Sodium. Exchanges: 0 Lean Meat; 2 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Spinach Fettuccine with Artichokes

3/4 pound spinach fettuccine
2 tablespoons extra virgin olive oil
2 15-ounce cans artichokes, cut into 1/8ths
1 cup chopped tomatoes, fresh or canned
salt, to taste
freshly ground black pepper
2 cloves garlic, minced
1/2 cup freshly grated Parmesan cheese
2 tablespoons chopped parsley

1. Bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente.
2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the artichokes and tomatoes, season with salt and pepper and cook for 5 minutes. Add the garlic and cook for 1 more minute.
3. Drain the fettuccine, reserving 1/2 cup of the cooking liquid. Return the fettuccine to the pot and toss with 1/2 of the Parmesan cheese and the reserved cooking liquid. Add the artichoke mixture and toss again.
4. Divide the fettuccine among 4 warm bowls and garnish with the remaining Parmesan cheese and parsley. Serve immediately.
Serving Size: about 1 1/2 cups

Number of Servings: 4

Per Serving
Calories 401 Carbohydrate 57 g
Fat 13 g Fiber 9 g
Protein 17 g Saturated Fat 3 g
Sodium 573 mg

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Steamed Chinese Vegetables with Brown Rice

Toss luscious steamed veggies with a peanut-ginger sauce and serve on rice. From eatbetteramerica.

Prep Time:20 min
Start to Finish:30 min
makes:4 servings

1 Japanese or regular eggplant (1 1/2 lb), cut into 2x1/2-inch strips (3 cups)
1 medium red bell pepper, cut into julienne strips (1 1/2 cups)
1 large carrot, cut into julienne strips (1 cup)
1 cup sliced bok choy stems and leaves
1 medium onion, thinly sliced
1/2 lb snow pea pods (2 cups)
2 tablespoons soy sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon grated gingerroot
1 clove garlic, finely chopped
2 cups hot cooked brown rice

1. In saucepan or skillet, place steamer basket in 1/2 inch water (water should not touch bottom of basket). Place eggplant, bell pepper, carrot, bok choy and onion in steamer basket. Cover tightly; heat to boiling. Reduce heat to medium-low; steam 5 to 8 minutes, adding pea pods for the last minute of steaming, until vegetables are crisp-tender.
2. In large bowl, beat soy sauce, peanut butter, hoisin sauce, gingerroot and garlic with wire whisk until blended. Add vegetables; toss. Serve over rice.
Nutritional Information

Nutritional Information
1 Serving: Calories 260 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 850mg; Total Carbohydrate 49g (Dietary Fiber 11g, Sugars 12g); Protein 8g

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Sweet-and-Hot Peppered Pork on Rice

Nutritional Information

Calories 350
Total Fat 6 g
Saturated Fat 2 g
Protein 27 g
Cholesterol 65 mg
Carbohydrates 48 g
Fiber 1 g
Sodium 700 mg
Sugar 16 g
Serves: 4 - Serving Size: 1 - Prep Time: 15 Minutes

Ingredients

Directions

Recipe from the Pillsbury Fast and Healthy Cookbook.

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Tender Turkey and Wild Rice

Complements to Pillsbury online recipesTotal Time: 6 Hr 10 Min
Makes: 2 servings (4 oz turkey and 1 1/2 cups rice each)

INGREDIENTS

1/2 cup uncooked wild rice or brown rice, rinsed
1/2 cup chopped carrot
1/4 cup chopped onion (1/2 medium)
1/4 cup thinly sliced celery
1/2 teaspoon seasoned salt
1/2 teaspoon garlic-pepper blend
1/2 teaspoon dried marjoram leaves
1 cup chicken broth
2 tablespoons dry sherry or dry white wine
1 turkey tenderloin (1/2 to 3/4 lb), cut into 1/2-inch-thick slices

DIRECTIONS

1. In 1 1/2-quart slow cooker, mix rice, carrot, onion, celery, 1/4 teaspoon each of the seasoned salt, garlic-pepper blend and marjoram, the broth and sherry.
2. Arrange turkey slices over rice mixture. Sprinkle with remaining 1/4 teaspoon each seasoned salt, garlic-pepper blend and marjoram.
3. Cover; cook 5 to 6 hours (if slow cooker has heat settings, cook on low).

1 Serving: Calories 330 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 930mg; Total Carbohydrate 41g (Dietary Fiber 5g, Sugars 5g); Protein 36g Percent Daily Value*: Vitamin A 120%; Vitamin C 4%; Calcium 4%; Iron 15% Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat Carbohydrate Choices: 3

*Percent Daily Values are based on a 2,000 calorie diet.

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Thai Chicken with Basil

Get authentic Thai flavor in only 20 minutes. Fish sauce, chiles, fresh basil, fresh mint and peanuts give this dish exotic flavor. From eatbetteramerica.

Prep Time:20 min
Start to Finish:20 min
makes:4 servings

4 boneless skinless chicken breasts (about 1 1/4 lb)
1 tablespoon canola or soybean oil
3 cloves garlic, finely chopped
2 red or green jalapeño chiles, seeded, finely chopped
1 tablespoon fish sauce or reduced-sodium soy sauce
1 teaspoon sugar
1/4 cup chopped fresh basil leaves
1 tablespoon chopped fresh mint leaves
1 tablespoon chopped unsalted dry-roasted peanuts, if desired

1. Cut each chicken breast into 4 pieces.
2. Spray 12-inch skillet with cooking spray. Add oil; heat over medium-high heat. Cook chicken, garlic and chilies in oil 8 to 10 minutes, stirring occasionally, until chicken is no longer pink in center. Stir in fish sauce and sugar. Sprinkle with basil, mint and peanuts.

Nutritional Information
1 Serving: Calories 210 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 430mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 1g); Protein 32g

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Toasted Almond Chicken Salad

A fresh take on chicken salad. From Prevention Healthy Cooking.

Prep Time:15 min
Start to Finish:30 min
makes:4 Servings

3 small chicken breast halves
3 stalks celery, sliced
1 bunch fresh chives, finely chopped
1/2 cup low-fat plain yogurt
1/4 cup light sour cream
1 1/2 teaspoons dried tarragon leaves
2 tablespoons slivered almonds, toasted
Salt, if desired
Freshly ground black pepper, if desired
1 bag (10 oz) mixed salad greens

1. Spray skillet with cooking spray; heat over medium-high heat. Cook chicken 4 minutes on each side or until chicken is no longer pink when centers of thickest pieces are cut. Remove from heat and let chicken stand at least 10 minutes until cool enough to handle. Chop chicken into small pieces.
2. In large bowl, mix chicken and remaining ingredients except salad greens. Serve chicken salad on salad greens.

Nutritional Information
1 Serving: Calories 170 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 55mg; Sodium 125mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 5g); Protein 22g

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Tomato-Basil Alphabet Soup

Complements to Pillsbury online recipes

Prep Time: 25 Min
Makes: 4 (1 1/2-cup) servings  INGREDIENTS

INGREDIENTS

2 cans (19 oz each) Progresso® Vegetable Classics tomato basil soup
1 cup water
1 1/2 cups Green Giant® Frozen Mixed Vegetables
5 oz. (1 cup) uncooked alphabet macaroni

DIRECTIONS

1. In medium saucepan, combine soup and water. Bring to a boil.
2. Add vegetables and macaroni; cook 8 to 10 minutes or until vegetables and macaroni are tender, stirring frequently.

1 Serving: Calories 240 (Calories from Fat 25); Total Fat 3g (Saturated Fat 0g); Cholesterol 0mg; Sodium 870mg; Total Carbohydrate 46g (Dietary Fiber 3g, Sugars 12g); Protein 7g

Percent Daily Value*: Vitamin A 25%; Vitamin C 20%; Calcium 0%; Iron 15% Exchanges: 2 Starch; 1/2 Fruit; 2 Vegetable
*Percent Daily Values are based on a 2,000 calorie diet.

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Turkey-Vegetable Wraps

Total time: 15 minutes Ingredients

"2 cups coarsely chopped smoked turkey breast (about 8 ounces)
”2 cups gourmet salad greens
"1/2 cup fresh corn kernels (about 1 ear)
"1/2 cup chopped red bell pepper
"1/4 cup thinly sliced green onions
"3 tablespoons light ranch dressing
"4 (8-inch) flour tortillas

Preparation
Combine first 6 ingredients in a large bowl, tossing well to coat. Warm tortillas according to package directions. Top each tortilla with 1 cup turkey mixture; roll up. Cut each wrap in half diagonally.
Yield

4 servings (serving size: 1 wrap)
Nutritional Information

CALORIES 252(26% from fat); FAT 7.2g (sat 1.2g,mono 2.3g,poly 3.3g); PROTEIN 18.2g; CHOLESTEROL 32mg; CALCIUM 76mg; SODIUM 741mg; FIBER 3g; IRON 2.4mg; CARBOHYDRATE 29.8g

Cooking Light, JULY 2001

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Vegetarian Noodle Soup

Complements to Pillsbury online recipes

INGREDIENTS

2 cups Green Giant® Frozen Mixed Vegetables
1 (9-oz.) pkg. Green Giant® Frozen Baby Lima Beans
1 small onion, chopped
1 stalk celery, sliced
5 1/2 cups water
1/2 teaspoon salt
1/2 teaspoon dried basil leaves
1/8 teaspoon dried thyme leaves
1/8 teaspoon pepper
2 vegetarian vegetable bouillon cubes
3 oz. (1 1/2 cups) uncooked medium egg noodles

DIRECTIONS

1. In large saucepan, combine all ingredients except noodles. Bring to a boil.
2. Add noodles; return to a boil. Reduce heat; cover and simmer 8 to 10 minutes or until vegetables and noodles are tender, stirring occasionally.

Cholesterol 15mg; Sodium 860mg; Total Carbohydrate 30g (Dietary Fiber 5g, Sugars 4g); Protein 7g Percent Daily Value*: Vitamin A 20%; Vitamin C 8%; Calcium 4%; Iron 10% Exchanges: 2 Starch
*Percent Daily Values are based on a 2,000 calorie diet.

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Wonderful Tuna Salad

Don’t let the pineapple throw you; it’s delicious. From Prevention Healthy Cooking.

Prep Time:10 min
Start to Finish:10 min
makes:4 servings

1 can (12 ounces) water-packed solid white tuna, drained
1/3 cup (3 ounces) fat-free plain yogurt
1 can (4 ounces) crushed pineapple, drained
1 celery rib, finely chopped
1/4 cup sweet pickle relish
1/4 cup chopped pecans
1 teaspoon yellow mustard
1/8 teaspoon ground cinnamon

1. In a medium bowl, mix tuna, yogurt, pineapple, celery, relish, pecans, mustard, and cinnamon.
Nutritional Information
1 Serving: Calories 180 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 25mg; Sodium 420mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 9g); Protein 22g

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Venison Lasagna Rolls

Serves 6

Ingredients
12 ounces lean venison steak (or lean beef)
3 tablespoons chicken stock
2 tablespoons diced onion
1 tablespoon diced shallots
2 teaspoons minced fresh garlic
1 cup sliced mushrooms
3 cups canned, chopped tomatoes (or fresh)
1 cup tomato puree
2 tablespoons tomato paste
1/4 cup Cabernet Sauvignon or similar dry red wine
12 lasagna noodles
2 teaspoons fresh lemon juice
2 bunches spinach
3/4 cup part skim ricotta cheese
1/4 cup non-fat cottage cheese

Cooking Instructions
1. Preheat oven to 350°F.
2. Sear venison in a hot sauté pan on all sides. Place venison in baking pan and finish cooking in oven until medium rare, about 12 to 15 minutes depending on thickness. Remove from oven and let rest 15 minutes. Slice into very thin strips.
3. Heat a sauté pan over medium heat. Add 2 tablespoons of the chicken stock, onion and shallots and sauté until transparent. Add garlic and mushrooms and sauté another 2 minutes. Add tomatoes and cook an additional 2 to 3 minutes. Add tomato puree, tomato paste and wine. Reduce heat and let simmer, uncovered, about 30 minutes. The finished sauce should be of a rather thick, spreadable consistency.
4. While the sauce is cooking, bring a large pot of salted water to a boil. Add lasagna noodles and cook until al dente (still a little firm). Remove from pot and run under cool water to stop the cooking. Lay each noodle flat, not overlapping, on flat surface. Cover with plastic wrap.
5. Remove stems from spinach. Rinse thoroughly and drain. In a large sauté pan, heat remaining chicken stock and lemon juice and quickly wilt the spinach, about 20 seconds, just until softened and bright green in color. This may need to be done in batches.
6. In a food processor, puree ricotta cheese until smooth. Add cottage cheese and puree again. All the ingredients are now ready for assembling the lasagna.
7. Uncover 1 lasagna noodle. Using a spatula, spread about 1 1/3 tablespoons of ricotta mixture halfway down the lasagna noodle. Top cheese with a layer of the spinach leaves, laid flat. Add some of the tomato sauce and spread over the spinach. Add 1 ounce of the thinly sliced venison, per noodle.
8. Roll the noodle from the end with all the ingredients to the empty end. Place on a baking sheet and continue rolling the remaining lasagna noodles.
9. When ready to serve, warm in a 350°F oven for 5 to 7 minutes. Serve with some of the remaining sauce.
Serving Size: 2 lasagna rolls
Nutritional Information
Number of Servings: 6

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Risotto with Fresh Asparagus
Serves 4

Ingredients
about 3 cups low-sodium chicken broth
2 teaspoons olive oil
1/3 cup diced onions
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup asparagus, cut into 2" lengths

Cooking Instructions
1. Heat the broth in a saucepan and keep hot over low heat.
2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.
3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot broth to the rice mixture, and stir slowly until the broth is absorbed.
4. Continue to add the broth 1 cup at a time, stirring slowly, letting the rice absorb the broth before adding more.
5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.
6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more broth until it becomes creamy.
7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.
Serving Size: about 1/2 cup
Nutritional Information
Number of Servings: 4

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Buffalo Burgers with Onion Relish and Gorgonzola
Serves 4

Ingredients
1 pound ground buffalo
salt to taste
freshly ground black pepper
4 onion rolls
1/2 cup Onion Relish (see recipe)
1/4 cup Gorgonzola cheese (2 ounces)

Cooking Instructions
1. Preheat the grill to medium-high.
2. Divide the ground buffalo into 4 patties and season them with salt and pepper. Grill the burgers on both sides, turning once, until they are cooked through. Toast the onion rolls on the grill while cooking the second side of the burgers.
3. Serve the burgers on toasted onion rolls with Onion Relish and Gorgonzola cheese.
Serving Size: 1 burger
Nutritional Information
Number of Servings: 4

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Grilled Pizza with Roasted Red Peppers and Feta Cheese
Serves 4

Ingredients
1/2 pound pizza dough
1 tablespoon olive oil
2 roasted red peppers, sliced
4 whole black olives, pitted and sliced
4 ounces feta cheese, crumbled
pinch kosher salt or sea salt
freshly ground black pepper
2 tablespoons fresh oregano leaves

Cooking Instructions
1. Spray the grill grate with nonstick spray and preheat the grill to medium.
2. Roll out the pizza dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4"-thick.
3. Lightly drizzle one side of the dough with some of the olive oil and carefully place the dough, oil side down, on the grill. Lightly drizzle the other side of the dough with more of the olive oil (the side facing up).
4. When the dough is golden brown on one side, turn it over using a long spatula.
5. Arrange the roasted red peppers, olives and feta cheese on top of the pizza, sprinkle with salt, pepper and the remaining olive oil, place the cover on the grill and cook until the crust is golden brown and the cheese is melted, about 5 minutes.
6. Using a long spatula or 2 smaller ones, remove the pizza from the grill and sprinkle the oregano leaves over the top. Cut into slices and serve.
Serving Size: 2 slices
Nutritional Information
Number of Servings: 4

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Simply Grilled Portobello Mushrooms
Serves 4

Ingredients
1 1/2 tablespoons olive oil
1 1/2 cloves garlic finely chopped
1 teaspoon chopped fresh basil
salt to taste
freshly ground black pepper
4 Portobello mushrooms

Cooking Instructions
1. Preheat the grill.
2. Mix the olive oil, garlic, salt and pepper together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.
3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side.
4. Transfer to a cutting board and slice into 1 inch strips.
Serving Size: 1 mushroom  Nutritional Information
Number of Servings: 4

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Roasted Asparagus Salad
Serves 6

Ingredients
1 1/2 pounds fresh asparagus
1 tablespoon olive oil
salt to taste
freshly ground black pepper
2 tablespoons vinegar

Cooking Instructions
1. Preheat the oven to 350°F.
2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.
3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.
4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)
5. Toss with the vinegar and serve.
Serving Size: about 6 spears of asparagus
Nutritional Information
Number of Servings: 6

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Grilled Tandoori Chicken
Serves 4

Ingredients
16 bamboo skewers

For the tandoori marinade:
1 teaspoon paprika
1 teaspoon turmeric
1/4 cup fresh lemon juice
1/2 cup non-fat, plain yogurt
2 large cloves garlic
1 tablespoon grated, fresh ginger root
1/2 teaspoon ground coriander seeds
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts

For the yogurt sauce:
1/2 cup non-fat, plain yogurt
1 tablespoon fresh lemon juice
1/4 teaspoon cayenne pepper
1 tablespoon chopped cilantro leaves

Cooking Instructions
1. Soak the skewers in water for at least 30 minutes or overnight.
2. Mix all of the ingredients for the marinade together and set aside.
3. Cut the chicken into 16 1-inch strips. Add the chicken to the marinade and coat it well. Cover and refrigerate for 20 minutes.
4. Meanwhile, preheat the grill and make the sauce. Combine all of the ingredients for the yogurt sauce, spoon it into a serving bowl and let stand at room temperature while you cook the chicken.
5. Skewer each piece of chicken with one of the skewers. Place the chicken on the grill and cook for about 2 minutes on each side, until the chicken is cooked through. Serve the chicken with the yogurt sauce.
Serving Size: 4 skewers
Nutritional Information
Number of Servings: 4

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Skewered Chicken with Mango Dipping Sauce
Serves 6

Ingredients
For the chicken:
1/3 cup hoisin sauce
1 teaspoon sesame oil
3 cloves garlic, minced
1 tablespoon minced ginger
2 tablespoons low-sodium soy sauce
3 tablespoons rice wine vinegar
2 whole, boneless, skinless, chicken breasts, cut into 1-inch cubes
25 to 30 metal or bamboo (soaked in water) skewers


For the mango sauce:
1 cup mango chutney
2 limes, juiced
1/4 cup water
2 tablespoons cilantro, chopped
1 tablespoon sesame seeds, toasted, for garnish

Cooking Instructions
1. Combine the hoisin sauce, sesame oil, garlic, ginger, soy sauce and rice wine vinegar in a medium bowl. Add the chicken and mix well to coat the chicken evenly. Marinate for at least one hour or overnight, refrigerated.
2. Preheat the oven to 400°F.
3. Combine the mango chutney, lime juice, water and cilantro in a food processor and puree. Transfer the puree to a small serving bowl.
4. Skewer two pieces of the chicken on a skewer and place them on baking sheets. Bake until cooked through about 7 minutes.
5. Sprinkle a platter with the toasted sesame seeds, place the skewers on the platter with the dipping sauce and serve.
Serving Size: 3 to 4 skewers
Nutritional Information
Number of Servings: 6

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