Ingredients:
1 lb asparagus (washed)
6 slices bacon extra virgin olive oil salt and pepper(to taste)
Preparation:
1. Cut 1/2 inch to 1 inch off the end of the asparagus (the asparagus should be at least 4 to 5 inches long). 2. Toss the asparagus with olive oil (just enough to lightly coat) and season with
salt and pepper (to taste).
3. Separate the asparagus into bundles (approximately 4 to each bundle) and, starting at the bottom of asparagus bundle, wrap with 1 slice of uncooked bacon.
4. Repeat with the rest.
5. Place the asparagus on a broiling pan and bake at 500 degrees F for about 5 minutes; turn them over and bake for another 5 minutes.
6. Reduce the oven temperature to 350 degrees F and bake for about 15-20 minutes. Servings: 4
Nutritional information for one serving:
Calories: 180
Calories from fat: 140
Total fat: 15.6g
Cholesterol: 23mg
Total carbs: 4.9g
Protein: 6.7g
Ingredients: 2 lbs small white
mushrooms
1 tablespoon minced fresh garlic, to taste
3 tablespoons chopped fresh parsley, divided 1/2 cup olive oil 1/4 teaspoon dried red pepper flakes, to taste
1/2 teaspoon paprika
1/2 teaspoon salt (or to taste)
Preparation:
1. Preheat the oven to 400 degrees F. 2. In a medium saucepan, heat the
olive oil over medium heat.
3. Add the garlic and cook (stirring once or twice) until soft (about 1 to 2 minutes). 4. Stir in the
red pepper flakes, paprika and salt, and reduce the heat to medium-low.
5. Cook, stirring occasionally, the until mixture is blended (about 2 to 3 minutes).
6. Remove the pan form heat. 7. Rinse and pat dry the
mushrooms; arrange them in a single layer on a baking sheet and brush them all over with the garlicky oil. 8. Roast the
mushrooms for about 15 minutes. 9. Turn the
mushrooms over and continue baking until they are golden brown (about 10 minutes).
10. During the last 10 minutes, return the saucepan to the stove over low heat. 11. When the
mushrooms are ready, turn them into the saucepan along with any juices that have accumulated on the baking sheet. 12. Stir well to coat the
mushrooms.
13. Add 1 tbsp of the parsley and stir again. 14. Pour into a chafing dish to keep warm.
15. Garnish with the remaining parsley and serve with toothpicks. Servings: 20
Nutritional information for one serving:
Calories: 58
Calories from fat: 50
Total fat: 5.6g
Cholesterol: 0mg
Total carbs: 1.7g
Protein: 1.5g
Ingredients:
3 slices bacon, chopped
1 (8ounce) bag shredded carrots
1 (6ounce) bag baby spinach leaves
1/2 medium onion, sliced and separated into rings
1/2 teaspoon dried dill weed salt and pepper (to taste)
Preparation:
1. Cook the bacon in a large skillet over medium heat until lightly browned; do not drain fat.
2. Add the onion rings and shredded carrots, and sauté for about 5 minutes (until the onion is limp, but not browned). 3. Add the baby spinach, dill weed,
salt and pepper; cook and stir until the spinach wilts.
4. Serve warm. Servings: 4
Nutritional information for one serving:
Calories: 117
Calories from fat: 71
Total fat: 8g
Cholesterol: 11mg
Total carbs: 8.8g
Protein: 3.9g
Ingredients:
1 (15 1/2ounce) can black beans (drained)
1 (4ounce) jar Goya pimento peppers (chopped)
5 scallions (chopped)
1 (15 1/2ounce) can Goya black bean soup
1 lime (squeezed)
1/8 teaspoon oregano
1/4 teaspoon cumin
1/2 teaspoon sugar
salt and pepper (to taste)
Preparation:
1. Chop the Goya pimiento peppers and scallions.
2. Add the drained black beans, black bean soup, and spices.
3. Squeeze lime juice over the dip; stir to combine all the ingredients.
4. Season with salt and pepper to taste. Servings: 8
Nutritional information for one serving:
Calories: 132
Calories from fat: 9
Total fat: 1.1g
Cholesterol: 0mg
Total carbs: 21.4g
Protein: 7.9g
Ingredients: 1 (28ounce) can tomato pure
3 cloves fresh minced garlic
1/2 tablespoon minced carrots
1 teaspoon dried onions, minced or chopped 2 tablespoons olive oil
1/2 teaspoon dried basil
1/4 teaspoon dried parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1 1/2 tablespoons honey
2 tablespoons brown sugar
1/4 teaspoon salt
fresh ground pepper, to taste
Preparation: 1. In a large pot, heat the
olive oil over medium heat. 2. Add the
tomato puree.
3. Add all the other ingredients and simmer uncovered on low heat, stirring frequently, for about 30-60 minutes (until the desired consistency). Servings: 15
Nutritional information for one serving:
Calories: 68
Calories from fat: 17
Total fat: 2.0g
Cholesterol: 0mg
Total carbs: 12.4g
Protein: 1.7g
Preparation:
1. Put the chopped cabbage and the broth in the crock pot, on high; simmer for about 1 1/2 hours.
2. In a sauté pan, cook the bacon slices until crisp; remove, chop roughly, and set aside.
3. Sauté the onion in the bacon drippings until soft.
4. Add the chopped bacon, onion, potato, salt and pepper to the crock pot.
5. Cook on high for an additional 1 to 1 1/2 hours hours (until the cabbage reaches the texture you prefer).
6. Serve with a dollop of sour cream. Servings: 6
Nutritional information for one serving:
Calories: 170
Calories from fat: 75
Total fat: 8.4g
Cholesterol: 10mg
Total carbs: 15.6g
Protein: 9.2g
Ingredients:
7 cups baking potatoes, cubed and peeled
6 cloves garlic, peeled
2 tablespoons margarine
1/4 cup Parmesan cheese, grated
1/2 cup 2% low-fat milk
1/2 teaspoon salt (or to taste)
1/8 teaspoon pepper (or to taste)
Preparation:
1. Place the potatoes and garlic in a sauce pan, cover with water and bring to a boil.
2. Reduce the heat and simmer for about 20 minutes, then drain.
3. Return the potatoes and garlic to the pan, adding the remaining ingredients.
4. Beat at medium speed or mash until smooth. Servings: 8
Nutritional information for one serving:
Calories: 168
Calories from fat: 37
Total fat: 4.2g
Cholesterol: 3mg
Total carbs: 29.1g
Protein: 4.4g
Ingredients:
2 large tomatoes, chopped
4 jalapeno peppers, seeded and chopped
2 garlic cloves, peeled and minced
2 small white onions, chopped
18 sprigs cilantro, chopped
2 teaspoons lime juice (or apple cider vinegar)
1 teaspoon salt
Preparation:
1. Toss the tomatoes, jalapeno peppers, garlic, onion and cilantro together.
2. Add the lime juice (or apple cider vinegar) and salt.
3. Stir, and let stand about 30 minutes before serving. Servings: 4
Nutritional information for one serving:
Calories: 40
Calories from fat: 3
Total fat: 0.4g
Cholesterol: 0mg
Total carbs: 9g
Protein: 1.6g
Ingredients:
1-2 medium cucumber
1/2 cup rice vinegar 1/4 teaspoon red pepper flakes
1/2 teaspoon salt (optional)
1/4 cup water
Preparation:
1. Slice the cucumbers lengthwise into quarters (seed if desired).
2. Chop them into chunks. 3. Place them in a shallow bowl with lid
4. Mix together the rest of the ingredients.
5. Pour the mixture over the cucumbers (make sure all the cucumbers are covered).
6. Marinate for at least 30 minutes. Servings: 10
Nutritional information for one serving:
Calories: 4
Calories from fat: 0
Total fat: 0g
Cholesterol: 0mg
Total carbs: 1.1g
Protein: 0.2g
Ingredients:
4 cups cauliflower, chopped
1/2 cup chopped onions
2 cups sliced carrots
2 tablespoons chopped parsley
3 cups vegetable broth
3 cups water
salt (to taste)
white pepper (to taste)
Preparation:
1. In a 5-quart saucepan, add all the ingredients (except salt and white pepper).
2. Cover and simmer until the vegetables are tender (about 20 minutes).
3. Strain off and reserve most of the liquid.
4. Place the vegetables in a food processor and puree.
5. Add the pureed vegetables and reserved liquid back into the pot, season with salt and white pepper to taste, and reheat. Servings: 6
Nutritional information for one serving:
Calories: 78
Calories from fat: 10
Total fat: 1.1g
Cholesterol: 1mg
Total carbs: 15g
Protein: 3.3g
Ingredients:
3 cups cabbage, finely shredded
3/4 cup sliced radishes
2 cups romaine lettuce, finely shredded
1/8 cup green onions, sliced
1/4 cup toasted broken pecans (optional)
1/4 cup nonfat sour cream
1/4 cup light mayonnaise or whipped salad dressing
1/2 tablespoon Dijon mustard
1 tablespoon honey
Preparation:
1. For the dressing: In a small bowl, stir together the sour cream, mayonnaise, mustard and honey; cover and chill.
2. For the salad: In a large bowl, combine the cabbage, radishes, romaine lettuce and green onions.
3. To serve, add the dressing to the cabbage mixture; toss lightly to coat, sprinkle with pecans if desired. Servings: 5
Nutritional information for one serving:
Calories: 82 Calories from fat : 38
Total fat: 4.3g
Cholesterol: 5mg
Total carbs: 10.3g
Protein: 1.8g
Ingredients:
4 cups cooked black-eyed peas
1/3 cup chopped bell peppers
1 (16ounce) can white hominy
2 cloves garlic, minced
1/2 cup chopped onions
1/3 cup chopped cilantro 1/4 cup extra virgin oil cupe
1/4 cup lemon juice
1 teaspoon sea salt
1/2 teaspoon pepper
Preparation: 1. Mix the garlic, olive oil, lemon juice,salt and pepper in large bowl.
2. Add the remaining ingredients and mix well.
3. Refrigerate for about 4-8 hours.
4. Serve with your favorite dipping chips. Servings: 15
Nutritional information for one serving:
Calories: 107
Calories from fat: 38
Total fat: 4.2g
Cholesterol: 0mg
Total carbs: 14.3g
Protein: 3.6g
Ingredients: 5 medium white
potatoes
1/3-1/2 cup shredded parmesan cheese
1-2 tablespoon olive oil 1 teaspoon italian seassoning
1 teaspoon seasoning salt (or to taste)
1/4-1/2 teaspoon pepper (or to taste)
Preparation:
1. Preheat the oven to 400 degrees F. 2. Wash the
potatoes and cut them into eight wedges, then in half crosswise; rinse the
potatoes.
3. Pat dry or spin in salad spinner. 4. Place the
potatoes in a bowl and pour olive oil over them (just enough to coat); mix well to make sure all the
potatoes are coated. 5. In a small bowl, combine the shredded parmesan cheese,
Italian seasoning, salt and pepper. 6. Pour the seasoning over the
potatoes and mix together. 7. Line a large jelly roll pan with aluminum foil, and spray the foil with non-stick cooking spray. Pour the
potatoes into the prepared pan. 8. Bake for about 15 minutes at 400 degrees F; reduce the heat to 350 degrees and bake for an additional 20 minutes (or until the
potatoes are tender and the cheese is browning). Servings: 5
Nutritional information for one serving:
Calories: 171 Calories from fat:42
Total fat: 4.7g
Cholesterol: 5mg
Total carbs: 27.7g
Protein: 5.1g
Ingredients:
200 g green beans
1 head broccoli
200 g snow peas
1 sweet potato, cubed
1 zucchini, sliced
100 g baby corn
2 green chili peppers, sliced thinly
2 cloves garlic, crushed
1 onion, chopped
165 ml coconut milk
1 bunch coriander, chopped
1 bunch basil, chopped
1 tablespoon freshly minced or grated ginger
1 teaspoon lemongrass, sliced
salt (to taste)
pepper (to taste)
Preparation:
1. In a blender, combine the coconut milk, garlic, chili peppers, basil, coriander and ginger (you may need to add 1/2 cup of water, or more coconut milk if you want it very creamy).
2. Blend until very smooth.
3. In a pan, combine the sweet potato and onion with the herb/coconut mixture.
4. Bring to a boil and simmer until the sweet potato has softened a little.
5. Add the baby corn and zucchini, and cook for about 10 minutes.
6. Add the green beans, broccoli and snow peas, and season to taste.
7. Cook until the greens are bright green (about 4 minutes).
8. Serve over rice.
Servings: 6
Nutritional information for one serving:
Calories: 174
Calories from fat: 58
Total fat: 6.5g
Cholesterol: 0mg
Total carbs: 26.6g
Protein: 7g
Ingredients:
1 lb carrots, peeled and sliced into round chunks
2 tablespoons butter
3/4 cup beef broth
garlic powder (or other seasoning, as desired)
Preparation:
1. Place the carrots in oven-safe baking dish with lid.
2. Pour in some beef broth (the more carrots, the more broth you need – anywhere from 1/2 c to 1 c).
3. Add garlic powder, salt, pepper, and any other seasonings you wish; stir to coat the carrots in seasonings and broth.
4. Add the butter on top.
5. Cover and cook at 400 degrees F for about 45 minutes – 1 hour, depending on how many carrots you are making. When they are done, the carrots will be soft and tender enough to poke a fork through easily. Servings: 4
Nutritional information for one serving:
Calories: 100 Calories from fat: 55
Total fat: 6.2g
Cholesterol: 15mg Total carbs: 10.9g
Protein: 1.5g
Ingredients:
2 cups shredded cabbage (about 1/4 head)
1 medium red bell pepper, thinly sliced
2 cups shredded carrots
1/2 cup green onions, thinly sliced
1 cup jicama, cut into thin strips
1/2 cup light mayonnaise
2 teaspoons hot sauce 1/4 cup apple cider vinegar
2 tablespoons poppy seeds
1/2 teaspoon celery salt
1/2 cup chopped fresh cilantro leaves
1 1/2 teaspoons salt (or to taste)
1/2 teaspoon crushed black pepper (or to taste)
Preparation:
1. In a small bowl, combine the mayonnaise, vinegar, celery salt, poppy seeds and hot sauce, whisking until well blended.
2. In a medium bowl, toss together the cabbage, shredded carrots, bell pepper, green onions, jicama and cilantro.
3. Pour dressing over the salad, and toss until coated well. Season with salt and pepper to taste.
4. Cover and refrigerate for about an hour so the slaw is thoroughly chilled and the flavors are blended. Servings: 6
Nutritional information for one serving:
Calories: 122
Calories from fat: 73
Total fat: 8.1g
Cholesterol: 7mg
Total carbs: 11.2g
Protein: 1.9g
Ingredients:
4 cups savoy cabbage, shredded (about 1/2 of a large cabbage)
1 medium onion, diced
6 tablespoons butter 1/4 teaspoon dried chipotle powder
1/8 teaspoon allspice
1/8 teaspoon cinnamon
1/2 teaspoon sugar
1/4 teaspoon salt (or to taste)
1/8 teaspoon white pepper (or to taste)
Preparation:
1. Core and shred the cabbage, and put it aside in a bowl.
2. Dice the onion, making the pieces medium size.
3. In a 10″skillet, melt about 2-3 tablespoons butter and saute the onions until they just start to turn brown around the edges.
4. Add the cabbage and gently fold with the onions; add the remaining butter (just put it in on top of the cabbage).
5. Put the lid on the skillet and simmer at medium heat for about 5 minutes.
6. Uncover, stir the mix and add all the spices. Stir again and place the cover back on and simmer for another 5-7 minutes.
7. If you want the cabbage to be soft, simmer a little longer. Servings: 4
Nutritional information for one serving:
Calories: 186
Calories from fat: 156
Total fat: 17.4g
Cholesterol: 45mg
Total carbs: 7.8g
Protein: 1.9g
Salmon and Asparagus in Foil recipe – 193 calories Ingredients: 1 lb
asparagus 4 (5 ounce) salmon fillets
1 fresh lemon
lemon wedges (to garnish)
4 sheets aluminum foil, to wrap (12-inch by 18-inch)
salt (to taste)
black pepper (to taste)
Preparation:
1. Preheat the oven to 450 degrees F. 2. Snap the ends off the
asparagus spears (they will break where tender) and divide into 4 equal portions.
3. Spray the center of each foil sheet with some non-stick cooking spray. 4. Place one salmon fillet in the center of each sheet, top with a serving of
asparagus and drizzle with lemon juice.
5. Sprinkle with freshly ground pepper and salt (to taste).
6. Bring up the sides of foil and fold the top over twice.
7. Seal the ends, leaving room for air to circulate inside the packet.
8. Place the packets on a cookie sheet and cook in the oven for about 15 to 18 minutes (or until the salmon becomes opaque).
9. Serve with lemon wedges on the side. Servings: 4
Nutritional information for one serving:
Calories: 193
Calories from fat: 46
Total fat: 5.2g
Cholesterol: 72mg
Total carbs: 7.6g
Protein: 31g
Seared Scallops with Cabbage and Leeks recipe – 173 calories Ingredients: 12 large sea
scallops (about 1 pound), tough side muscles removed
1 large leek (white and pale green parts only)
1 lb green cabbage (about 1/2 medium head)
1/3 cup low sodium chicken broth
3 tablespoons olive oil
coarse salt
fresh ground pepper
sliced lemons (to garnish)
Preparation:
1. Half the leek lengthwise, thinly slice crosswise and rinse well.
2. Half the cabbage lengthwise, core it and thinly slice crosswise. 3. In a large non-stick frying pan, heat 4 1/2 teaspoons oil over medium high heat until hot (but not smoking).
4. Add the leek, cook until soft (about 1-2 minutes).
5. Stir in the cabbage, and add the stock.
6. Cook (stirring occasionally) until the cabbage is slightly soft (about 5 minutes).
7. Stir in 1/2 teaspoon salt and season with fresh ground pepper; set aside. 8. Sprinkle the
scallops with 1/4 teaspoon salt and season with freshly ground pepper. 9. In another large
non-stick frying pan, heat the remaining 2 1/2 teaspoons oil over medium heat until hot (but not smoking). 10. Add the
scallops and cook, turning once, until dark golden (about 4 minutes on each side). 11. Divide the cabbage mixture between four plates and top each serving with 3
scallops; garnish with lemon slices. Servings: 4
Nutritional information for one serving:
Calories: 173
Calories from fat: 97
Total fat: 10.8g
Cholesterol: 14mg
Total carbs: 10.8g
Protein: 9.9g
