Preparation:
1. In a large saucepan, saute the garlic and onion in olive oil until tender.
2. Stir in the flour until smooth.
3. Add the tomatoes.
4. Wrap the bay leaf, parsley, thyme and orange rind in a cheesecloth, tie and add to the pot.
5. Add all the remaining ingredients.
6. Heat the sauce to a simmer, then drop on the lid and simmer for about 10 minutes, stirring occasionally.
7. Remove the lid and simmer for another 25-30 minutes (or until the sauce has thickened).
8. Remove the herb bouquet and chill the sauce overnight (or freeze for later).
9. Heat again before serving over hot cooked pasta or meats. Servings: 8
Nutritional information for one serving:
Calories: 71
Calories from fat: 33
Total fat: 3.8g
Cholesterol: 0mg
Total carbs: 9.1g
Fiber: 2.3g
Protein: 1.8g
WW points: 1
Ingredients:
4 medium zucchini
2 tablespoons Parmesan cheese
1/2 cup shredded cheese
1 tablespoon butter
1/2 teaspoon crushed garlic
ground black pepper, to taste
salt, to taste
Preparation:
1. Slice the zucchini lengthwise and score diagonally across the top of zucchinis.
2. Place in a baking dish.
3. Baste with melted butter and garlic, sprinkle with cheese and season with salt and pepper to taste.
4. Bake in a moderately hot oven for about 15-20 minutes (or until tender and crisp).
Servings: 4
Nutritional information for one serving:
Calories: 114
Calories from fat: 66
Total fat: 7.4g
Cholesterol: 18mg
Total carbs: 8g
Fiber: 2.2g
Protein: 6.2g
WW points: 2
Preparation:
1. Wash the tomatoes, dry them, then cut them in half horizontally.
2. Remove the seeds.
3. Sprinkle the cut sides with salt and place them (cut side down) on paper toweling to remove some of the liquid; leave to stand for about 20 minutes (this will prevent the tomatoes from getting too mushy).
4. Rinse the tomatoes and pat dry with paper towels.
5. Preheat the oven to 400° F.
6. In a food processor, process the anchovies, olive oil, shallot, garlic and thyme to a smooth paste.
7. Transfer the paste to a bowl and fold in the breadcrumbs, chili flakes and parsley until well combined.
8. Season with salt and pepper to taste (but remember that the anchovies are quite salty in themselves).
9. Spoon the mixture into the tomato cavities.
10. Bake the tomatoes in the oven for about 15 minutes (or until golden).
11. Transfer the tomatoes to a serving dish and serve hot or at room temperature, optionally drizzling with olive oil and/or balsamic vinegar. Servings: 4
Nutritional information for one serving:
Calories: 147
Calories from fat: 72
Total fat: 8.1g
Cholesterol: 3mg
Total carbs: 15.5g
Fiber: 2.1g
Protein: 4.2g
WW points: 3
Ingredients:
2 medium tomatoes, chopped
1 avocado, chopped
1 tablespoon olive oil
1/4 cup diced red onion
1 teaspoon lemon juice
1 tablespoon balsamic vinegar
salt and freshly ground black pepper, to taste
Preparation:
1. Combine all the ingredients in a small bowl and toss together.
2. Let stand for about 5-10 minutes before serving. Servings: 4
Nutritional information for one serving:
Calories: 125
Calories from fat: 97
Total fat: 10.9g
Cholesterol: 0mg
Total carbs: 7.8g
Fiber: 4.3g
Protein: 1.6g
WW points: 3
Ingredients:
6 large beets, cooked, skins removed and julienned
3 medium onions, sliced
4 teaspoons butter
2 tablespoons balsamic vinegar
2 tablespoons sugar
salt and pepper, to taste
Preparation:
1. In a large nonstick skillet, melt the butter over medium heat.
2. Cook the onions for about 5-10 minutes, stirring often.
3. Sprinkle with vinegar and sugar; reduce the heat to low and cook for about 20 more minutes (or until tender and golden).
4. Add the beets to the onions; add salt and pepper to taste.
5. Heat over medium heat for about 3-5 minutes (or until heated through).
Servings: 4
Nutritional information for one serving:
Calories: 125
Calories from fat: 36
Total fat: 4g
Cholesterol: 10mg
Total carbs: 22.1g
Fiber: 2.6g
Protein: 2.1g
WW points: 2
Ingredients:
4 zucchini, trimmed and cut into thin strips
2 teaspoons olive oil, salt and papper, to taste
2 tablespoons minced fresh herbs (parsley, basil and tarragon)
2 teaspoons grated Parmesan cheese (optional)
Preparation:
1. In a large skillet over high heat, heat the olive oil.
2. Add the zucchini to the skillet and stir-fry for about 5 minutes (until crisp-tender and bright green). 3. Season the zucchini with herbs,
salt and pepper to taste.
4. Sprinkle with grated Parmesan cheese, if desired. Servings: 2
Nutritional information for one serving:
Calories: 102
Calories from fat: 46
Total fat: 5.2g
Cholesterol: 0mg
Total carbs: 13.1g
Fiber: 4.3g
Protein: 4.7g
WW points: 2
Baked Cucumbers with Cauliflower recipe – 166 calories
Ingredients:
1 medium cucumber, peeled, cut in half lengthwise, seeds scooped out
4 cauliflower florets
2 tablespoons butter or margarine
1-2 jalapeno pepper, finely chopped
1/2 teaspoon dried dill weed
2 tablespoons light soy sauce 1/2 cup chicken stock or water
salt and pepper, to taste 3 tablespoons Parmesan cheese (optional)
Preparation:
1. Steam the cauliflower florets for about 5 minutes (they need to remain crisp).
2. Place the prepared cucumber halves in a baking dish, with the cavity side up.
3. Dot the cucumber halves with butter or margarine and sprinkle them with dill weed.
4. Divide the jalapeno and cauliflower between the two cucumber halves, filling the cavities.
5. Season with salt and pepper to taste. 6. Sprinkle on the soy sauce and
Parmesan cheese (if using). 7. Pour the
chicken stock or water between the halves on the bottom of the baking dish.
8. Bake, uncovered, in a 375 degrees F oven for about 30 minutes. Servings: 2
Nutritional information for one serving:
Calories: 166
Calories from fat: 112
Total fat: 12.5g
Cholesterol: 32mg
Total carbs: 10.5g
Fiber: 1.8g
Protein: 5.2g
WW points: 4
Ingredients:
6 serrano chilies
1 lb tomato, finely diced
1/4 cup orange juice
2 tablespoons red onions, minced
2 tablespoons cilantro, diced
2 tablespoons yellow bell peppers, diced
1 tablespoon rice vinegar
1/2 teaspoon sugar
1/2 teaspoon salt
Preparation:
1. In a cast iron skillet over medium-high heat, cook the serrano peppers until blackened.
2. Remove half of the blackened skin and discard.
3. Chop the chilies and combine them with the remaining ingredients.
4. Let stand 1 hour.
5. Cover and refrigerate until ready to serve.
Servings: 3 cups
Nutritional information for one serving:
Calories: 46
Calories from fat: 3
Total fat: 0.4g
Cholesterol: 0mg
Total carbs: 10.3g
Fiber: 2.4g
Protein: 1.8g
WW points: 0
Ingredients:
2 large red peppers, halved, seeded, membranes removed
4 teaspoons olive oil, divided
4 small plum roma tomatoes, halved lengthwise 16 pitted kalamata olives coarsely chopped 2 teaspoons herbes de Provence
1/4 teaspoon salt
fresh ground black pepper, to taste
Preparation:
1. Preheat the oven to 375 degrees F.
2. Lightly brush an 8″ baking pan with 1 teaspoon of the olive oil.
3. Place the cut, cleaned peppers in the baking pan, cut side up, single layer.
4. Place 2 tomato halves inside each pepper, cut side down. 5. Sprinkle with
herbes de Provence and salt, then drizzle with the remaining olive oil.
6. Bake for about 25-30 minutes (or until the tomatoes are softened and the peppers are crisp-tender).
7. Sprinkle with black pepper to taste and serve. Servings: 4
Nutritional information for one serving:
Calories: 91
Calories from fat: 60
Total fat: 6.7g
Cholesterol: 0mg
Total carbs: 8.2g
Fiber: 2.9g
Protein: 1.5g
WW points: 2
Ingredients:
1 large sweet potato, thinly sliced
1 medium onion, sliced and separated into rings
1 large zucchini, thinly sliced
1 garlic clove, minced
1 tablespoon olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon lemon juice
1 tablespoon honey
1 tablespoon fresh sage, chopped (or more to taste) salt and pepper, to taste
Preparation:
1. Preheat the grill to medium-low.
2. Arrange the sweet potatoes and zucchini in the middle of 2 layers of heavy duty aluminum foil, alternating the potatoes and zucchini.
3. Place the onions on top. 4. In a small bowl, whisk together the olive oil, balsamic vinegar, lemon juice, honey and garlic; drizzle over the
vegetables. 5. Sprinkle the
vegetables with sage,
salt and pepper to taste.
6. Tightly wrap the aluminum foil and place on the preheated grill. 7. Cook with the hood closed for about 30-40 minutes (or until the
vegetables are tender when poked with a fork). Servings: 4
Nutritional information for one serving:
Calories: 101
Calories from fat: 32
Total fat: 3.6g
Cholesterol: 0mg
Total carbs: 17g
Fiber: 2.5g
Protein: 1.9g
WW points: 2
Fresh Tomato And Cucumber Salad recipe – 44 calories
Ingredients:
2 large tomatoes, diced
2 large cucumbers, diced
1 cup chopped onion
1 cup diced green pepper 1 (8 ounce) bottle fat-free italian salad dressing
sugar substitute, to equal 2 teaspoons sugar
Preparation:
1. Mix all the vegetables in a bowl.
2. Combine the dressing and sugar substitute.
3. Pour the dressing over the vegetables.
4. Chill before serving. Servings: 8
Nutritional information for one serving:
Calories: 44
Calories from fat: 4
Total fat: 0.5g
Cholesterol: 0mg
Total carbs: 9.9g
Fiber: 1.7g
Protein: 1.5g
WW points: 1
Ingredients: 2 large
potatoes, peeled and cut in 1 inch pieces
1 tablespoon Dijon mustard
1 clove garlic, minced
1 tablespoon vegetable oil
1/4 teaspoon paprika
1 teaspoon dried tarragon 1/8 teaspoon red pepper flakes
salt, to taste
Preparation:
1. Combine the oil, mustard, garlic, paprika, tarragon and pepper flakes.
2. Wash the potato pieces and pat dry with paper towels. 3. Add the
potatoes to the spice mixture and toss to coat well.
4. Grease a baking sheet very lightly. 5. Add the
potatoes in a single layer. 6. Bake in a preheated 350 degrees F oven for about 35 minutes (or until the
potatoes are tender).
7. Sprinkle with salt to taste and serve. Servings: 4
Nutritional information for one serving:
Calories: 177
Calories from fat: 33
Total fat: 3.7g
Cholesterol: 0mg
Total carbs: 33.1g
Fiber: 4.3g
Protein: 4.1g
WW points: 3
Ingredients: 1 1/2 lbs
jicama
1 teaspoon chili powder 1 lime, to squeeze on the
jicama
Preparation: 1. Peel the
jicama and cut into pieces about 3″ x 1/2″ x 1/2″. 2. Arrange the
jicama on a paper towel and sprinkle with lime juice.
3. Sprinkle with chili powder.
4. Arrange on a platter and serve ice cold. Servings: 12
Nutritional information for one serving:
Calories: 23
Calories from fat: 0
Total fat: 0.1g
Cholesterol: 0mg
Total carbs: 5.7g
Fiber: 3g
Protein: 0.5g
WW points: 0
Indian Kachumbar Vegetable Salad recipe – 56 calories
Ingredients:
3 large tomatoes, cut into cubes
1 large onion, chopped
1 large cucumber, chopped
2 tablespoons fresh lemon juice
1 teaspoon powdered sugar
1/2 teaspoon salt
1/2 teaspoon black pepper
Preparation:
1. Mix all the ingredients together in a bowl.
2. Allow to stand for about 1/2 an hour.
3. Serve alone or as a side dish. Servings: 4
Nutritional information for one serving:
Calories: 56
Calories from fat: 3
Total fat: 0.4g
Cholesterol: 0mg
Total carbs: 13.3g
Fiber: 2.6g
Protein: 2.1g
WW points: 1
Ingredients: 1 rip
avocado, peeled and sliced 1 (11 ounce) can mandarin oranges, drained
1/2 cup coarsely chopped toasted pecans
1/2 cup sliced green onions
4 cups salad greens 1/4-1/2 cup italiad salad dressing
1/8 teaspoon pepper
salt, to taste
Preparation: 1. In a bowl, combine the
mandarin oranges, pecans, green onions, salt and pepper.
2. Refrigerate for at least 30 minutes. 3. When ready to serve, place the greens in a salad bowl; top with the
avocado slices and orange mixture.
4. Drizzle with the Italian dressing; toss and serve. Servings: 8
Nutritional information for one serving:
Calories: 136
Calories from fat: 97
Total fat: 10.9g
Cholesterol: 0mg
Total carbs: 10.5g
Fiber: 3.7g
Protein: 2.1g
WW points: 3
Persian Tomato and Cucumber Salad recipe – 68 calories
Ingredients: 1 large
tomato
1 large cucumber
1 large onion
parsley
1-2 tablespoon olive oil
1/4 cup lemon juice (or to taste)
salt, to taste
Preparation: 1. Finely chop the
tomato, cucumber and onion.
2. Mix the chopped vegetables with the parsley, olive oil and lemon juice.
3. Add salt to taste and serve (or let the salad sit in the refrigerator for a few hours to get an even better taste). Servings: 4
Nutritional information for one serving:
Calories: 68
Calories from fat: 32
Total fat: 3.6g
Cholesterol: 0mg
Total carbs: 9.6g
Fiber: 1.5g
Protein: 1.3g
WW points: 1
Ingredients: 2 bunches collard
greens
4-6 cloves garlic, chopped
1 small or medium onion salt and pepper, to taste
Preparation:
1. Fill a large bowl with cold tap water. 2. Soak the collard
greens in water, take them out and then rinse them well.
3. Repeat this process a few times (until no dirt remains at the bottom of the bowl after washing). 4. Rip the thick stem from the center of the
greens, by folding the
greens in half with the stem sticking straight up, and then ripping down and towards you.
5. Chop the onions and fry them for a few minutes over medium heat in a deep frying pan. 6. In the meantime, chop or tear the collard
greens into pieces. 7. Add the
greens to the onions, then add the chopped garlic and
salt and pepper (to taste) on top of them.
8. Cover and reduce the heat to low.
9. Steam for a few minutes, stirring frequently and covering between stirrings. Servings: 4
Nutritional information for one serving:
Calories: 85
Calories from fat: 9
Total fat: 1.1g
Cholesterol: 0mg
Total carbs: 16.8g
Fiber: 8.3g
Protein: 6.4g
WW points: 1
Spinach and Ricotta Cheese Pasta Sauce recipe – 125 calories Ingredients: 500 g fresh
spinach, chopped 120 g
ricotta cheese
1 teaspoon olive oil
15 g pine nuts, toasted
1 small onion, finely chopped
1/2 teaspoon nutmeg, freshly grated
1/2 teaspoon fresh thyme, chopped salt and fresh ground black pepper to taste
1 garlic clove, minced (optional)
1 teaspoon vegetable stock, powdered (optional)
Preparation:
1. Heat the olive oil in a pan and fry the onion on low heat until soft (but not browned). 2. Add the
spinach, thyme and garlic (if using). 3. Continue to cook on low heat for about 2-3 minutes (until the
spinach leaves have wilted). 4. Add the
ricotta cheese and mix, using a wooden spoon, until it forms a smooth sauce.
5. Season with nutmeg, salt, freshly ground pepper and powdered vegetable stock (optional) to taste.
6. Sprinkle with toasted pine nuts and serve immediately on your favourite pasta. Servings: 4
Nutritional information for one serving:
Calories: 125
Calories from fat: 73
Total fat: 8.2g
Cholesterol: 15mg
Total carbs: 7.9g
Fiber: 3.2g
Protein: 7.7g
WW points: 3
Ingredients:
4 home-grown or vine-ripened tomatoes
1-2 tablespoon quality olive oil
1/4 cup basil leaves, torn sea salt and fresh ground black pepper, to taste
Preparation:
1. Slice the tomatoes horizontally and arrange them on a serving platter.
2. Drizzle with olive oil, scatter the basil leaves over and season with salt and pepper to taste. Servings: 4
Nutritional information for one serving:
Calories: 53
Calories from fat: 32
Total fat: 3.7g
Cholesterol: 0mg
Total carbs: 5.1g
Fiber: 1.7g
Protein: 1.2g
WW points: 1
