Ingredients:
6 ounces fresh snap peas, sliced on a angle 6 ounces red
onions, diced
1 tablespoon oil
1 clove garlic, minced
1-2 teaspoon soy sauce, to taste
1/2 teaspoon ginger, minced
1/4 teaspoon sugar
Preparation:
1. Coat the bottom of a hot pan with oil. 2. Add the ginger,
onions, garlic, snap peas, sugar and soy sauce, stirring each ingredient before adding the next one.
3. Stir fry over high heat, cooking until crisp-tender.
4. Serve hot over rice or let cool completely and serve as a chilled salad. Servings: 4
Nutritional information for one serving:
Calories: 65
Calories from fat: 31
Total fat: 3.5g
Cholesterol: 0mg
Total carbs: 8.1g
Fiber: 2.1g
Protein: 1.4g
WW points: 1
Ingredients: 1 head (about 8 cups) finely diced cabbage
1/4 cup finely shredded carrots
1/2 cup mayonnaise
2 tablespoons minced onions
1/4 cup buttermilk 1/3 cup granulated sugar
1/4 cup milk
1/2 teaspoon salt
1/8 teaspoon pepper
2 1/2 tablespoons lemon juice
1 1/2 tablespoons white vinegar Preparation: 1. Finely dice the
cabbage and carrots (preferably using a food processor 2. Place the shredded
cabbage and carrot in a large bowl and stir in the minced onions. 3. Using the regular blade of your
food processor, process the remaining ingredients until smooth.
4. Pour the sauce over the vegetable mixture and mix well.
5. Cover the bowl and refrigerate for several hours or overnight before serving.
Servings: 10
Nutritional information for one serving:
Calories: 94
Calories from fat: 38
Total fat: 4.3g
Cholesterol: 4mg
Total carbs: 14g
Fiber: 1.4g
Protein: 1.4g
WW points: 2
Mushrooms with Wine and Coriander recipe – 143 calories
Ingredients: 1 lb large white
mushrooms, cleaned and quartered
3-5 tablespoons olive oil 1/2 cup dry white wine
1 tablespoon coriander seeds
1-1 1/2 tablespoon fresh lemon juice
salt (to taste)
freshly ground black pepper (to taste)
fresh parsley, for garnish (optional) Preparation:
1. Place the olive oil in a large skillet over high heat. 2. Add the
mushrooms and stir-fry for about 3 minutes (until the
mushrooms appear to be cooked and glazed).
3. Add the white wine and coriander seeds. Stir and continue to cook for about 5 minutes (until most of the liquid has evaporated).
3. Add salt, pepper and lemon juice. Adjust to suit your taste. Stir and mix once more.
4. Serve garnished with fresh parsley (optional).
Servings: 4
Nutritional information for one serving:
Calories: 143
Calories from fat: 96
Total fat: 10.7g
Cholesterol: 0mg
Total carbs: 5.5g
Fiber: 1.7g
Protein: 3.7g
WW points: 3
Sweet Potato and Carrot Casserole recipe – 174 calories
Ingredients:
4 large sweet potatoes, peeled and diced
6 medium carrots, diced
1/2 cup chopped pecans
1/2 cup orange juice
1/4 cup butter, melted
1 large egg
3 tablespoons packed dark brown sugar
2 tablespoons bourbon
1/8 teaspoon ground nutmeg salt and pepper, to taste Preparation:
1. In a large pot, add the carrots and potatoes, with enough water to cover them.
2. Bring to a boil; lower heat to low, cover and simmer for about 30 minutes (or until the vegetables are tender). 3. Drain the vegetables, then transfer them to a large mixing bowl.
4. Mash the vegetables with a potato masher (don’t use a food processor) until almost a puree.
5. Add in the egg, orange juice, butter, brown sugar, bourbon, nutmeg, and salt & pepper to taste; stir until well blended.
6. Stir in the chopped pecans; scape the mixture into a greased 2 1/2-quart casserole.
7. Bake in a 350 degrees F oven for about 30 minutes (or until just slightly browned).
Servings: 10
Nutritional information for one serving:
Calories: 174
Calories from fat: 82
Total fat: 9.2g
Cholesterol: 33mg
Total carbs: 20.1g
Fiber: 3.1g
Protein: 2.4g
WW points: 4
Ingredients:
1 lb Brussels sprouts
3-4 garlic cloves, minced
4-6 tablespoons extra virgin olive oil
salt, to taste
white pepper, to taste
lemon juice (optional)
Preparation:
1. Remove the brown outer leaves of the Brussels sprouts.
2. Cut the Brussels sprouts in half.
3. In a saucepan, heat the olive oil over medium heat.
4. Add the Brussels sprouts and fry them for about 10-15 minutes, stirring occasionally, until they turn a very dark brown color (but be careful not to burn them).
5. In the last minute of cooking, add the garlic and stir in to combine (be careful not to burn the garlic!).
6. Season with salt, white pepper and lemon juice (if using) to taste. Serve warm.
Servings: 4
Nutritional information for one serving:
Calories: 163
Calories from fat: 126
Total fat: 14.1g
Cholesterol: 0mg
Total carbs: 8.8g
Fiber: 3g
Protein: 3g
WW points: 4
Ingredients:
21 ounces sweet potatoes, peeled and cubed
1 teaspoon cumin seeds
1 teaspoon ground cumin
3 tablespoons olive oil
1 green chilies, seeded and very finely diced
1/2 teaspoon turmeric
1/2 teaspoon cayenne pepper
1/2 teaspoon garam masala Preparation:
1. Place the potatoes in a large pan and boil in salted water for about 3-4 minutes (or until almost cooked, but still a little firm in the middle). Drain well and leave to cool.
2. In a large frying pan, heat the olive oil. Add the potatoes and fry over a medium heat, turning from time to time, for about 5 minutes (until light golden brown).
3. Sprinkle the diced chili and cumin seeds over the potatoes and continue to fry for another 3-4 minutes.
4. Stir in the cayenne, ground cumin and turmeric. Fry the potatoes for another 5 minutes, tossing and turning them until they get a nice spicy crust.
5. Before serving, season with garam masala.
Servings: 6
Nutritional information for one serving:
Calories: 151
Calories from fat: 63
Total fat: 7g
Cholesterol: 0mg
Total carbs: 21.2g
Fiber: 3.2g
Protein: 1.9g
WW points: 3
Avocado with Ground Peanut Dressing recipe – 188 callories
Ingredients:
2 ripe avocados
2 tablespoons peanuts
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon cinnamon
1/2 teaspoon paprika (sweet or hot)
salt (to taste)
cayenne pepper (to taste)
fresh chives, to garnish Preparation:
1. Peel the avocados, remove the pit and cube the flesh.
2. Place the avocados in a bowl with the lemon juice.
3. Grind the peanuts so you have small chunks.
4. Sprinkle the ground peanuts and spices over the avocado, gently tossing.
5. Garnish with chopped chives.
Servings: 4
Nutritional information for one serving:
Calories: 188
Calories from fat: 152
Total fat: 16.9g
Cholesterol: 0mg
Total carbs: 10g
Fiber: 7.4g
Protein: 3.2g
WW points: 4
2 4 oz. cans mushrooms
10 large clams
3 medium size onions
1 cup of tomatoes or 1 small can puree
1 cup chopped celery
1 cup chopped carrots
1 tsp salt
Thyme and cayenne pepper to taste
Wash and clean clams; put them in a kettle and cover with water. Boil for about 5 minutes. Take clams from shells and cut up in small pieces. Add all vegetables and spices to clam juice and simmer for one hour. Then add mushrooms, with juice, and clams. Makes 4 servings.
Spinach, Mushroom and Red Onion Salad – 195 calories Onion
Ingredients:
Salad 12 ounces pre-washed baby
spinach
6 ounces mandarin oranges, drained
6 ounces sliced white mushrooms
1/2 cup thinly sliced red onion
1/4 cup pine nuts, toasted
1/4 cup dried cranberries
Vinaigrette
1/2 cup olive oil 1/4 cup orange juice
1 1/2 tablespoons honey or sugar
2 tablespoons lime juice or lemon juice
1/2 teaspoon chopped fresh tarragon
salt and pepper, to taste Preparation: 1. In a medium bowl, combine the honey,
orange juice and lemon juice.
2. Slowly whisk in the olive oil until well combined; season with tarragon, salt and pepper to taste. 3. In a large bowl, combine the mushrooms,
spinach, onions and mandarin orange segments. 4. Toss the
salad with enough dressing to coat lightly.
5. Garnish with toasted pine nuts and dried cranberries.
Servings: 8
Nutritional information for one serving:
Calories: 195
Calories from fat: 150
Total fat: 16.7g
Cholesterol: 0mg
Total carbs: 11.4g
Fiber: 2g
Protein: 2.8g
WW points: 5
1 lb. ground turkey breast or chicken breast
5 tbsps lite or fat free sour cream
1 cup skim milk
1 1 oz. pkg. ranch dressing mix
1 tsp dry onion flakes
2 carrots, peeled and cut in chunks
1 large potato, peeled and cut in chunks
Cook potatoes and carrots in a small amount of water in the microwave oven until tender; drain water. Brown meat in skillet sprayed with non-stick cooking spray. Add lite sour cream, ranch dressing mix, milk, and onion to browned meat. Stir and simmer for 1 minute. Add cooked vegetables and simmer to desired consistency. makes 5 servings
New Potato and Green Bean Stew recipe – 184 calories
Ingredients: 1-1 1/2 lb new potatoes (if not in season, use 3 large baking potatoes) 1-1 1/2 lb fresh green beans, washed and snapped
1 ham steak, fat removed and cut into bite sized pieces
1/2 onion, diced
1 quart low sodium chicken broth
1/4 teaspoon pepper
1/2 cup water (optional)
2 tablespoons cornstarch (optional) Preparation:
1. Clean and cut up all the ingredients, and place them in a soup pot.
2. Add the chicken stock and enough water to cover the vegetables (so there’s about an inch of fluid above the vegetables).
3. Bring to a boil, then reduce the heat to medium and cook for about 20 minutes. 4. Turn the heat down to low and simmer until the
green beans are tender.
5. If the stew gets too dry, add a little more broth or water. If you want a thicker consistency, add the cornstarch/water mixture.
6. Serve with cornbread.
Servings: 4
Nutritional information for one serving:
Calories: 184
Calories from fat: 20
Total fat: 2.3g
Cholesterol: 6mg
Total carbs: 32.3g
Fiber: 6.6g
Protein: 12.1g
WW points: 3
Syrian Black Eyed Peas with Herbs recipe – 135 calories
Ingredients:
1 1/2 cups black-eyed peas, cleaned and picked through
3 garlic cloves, finely chopped 1 dried hot red chili pepper 2 tablespoons olive oil
2 bay leaves
1 teaspoon dried oregano
1 teaspoon paprika
1/2 teaspoon dried thyme
1 teaspoon salt (omit if you are using canned peas) Preparation:
1. Pick through the peas, removing any debris or damaged beans. Rinse the peas and place them in a large soup pot.
2. Fill the pot with water until it rises about five inches above the peas. Bring the water to a brisk boil, then turn off the heat and cover the pot, letting it sit for about 60-90 minutes. Drain in a colander.
3. Return the black-eyed peas to the pot along with 4 1/2 cups of fresh water and bring to a boil.
4. Reduce to a low simmer, cover and cook for about 40 minutes (or until the peas are tender). 5. Once the peas are cooked, heat the
olive oil over medium-high heat in a large skillet. 6. When the oil is hot add the whole dried
chili pepper.
7. Add the garlic and stir once, then add the black-eyed peas and cooking liquid along with the oregano, bay leaves, paprika, thyme and salt.
8. Simmer for about 20 minutes uncovered over low heat.
9. Serve with rice.
Servings: 4
Nutritional information for one serving:
Calories: 135
Calories from fat: 66
Total fat: 7.4g
Cholesterol: 0mg
Total carbs: 13.7g
Fiber: 3.4g
Protein: 4.5g
WW points: 3
Vegetarian Black Bean Soup recipe – 169 calories Ingredients: 2 cups dried black beans
14 1/2 ounces diced tomatoes 2 tablespoons olive oil
2 cups diced carrots
5 garlic cloves, minced
2 cups chopped red bell peppers
2 cups chopped onions
1/4 cup chopped celery leaves
2 cups chopped celery
3 bay leaves
10 cups water
1 teaspoon dried cilantro
1 teaspoon dried oregano
1/8 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon pepper Preparation:
1. Soak the beans overnight; drain. 2. In a large soup pot, heat the
olive oil.
3. Add in the red peppers, garlic, carrots, onion, celery and celery leaves.
4. Cover and cook for about 10 minutes (until the vegetables start to soften).
5. Add the water, canned tomatoes, bay leaves, oregano, cumin, cilantro, salt and pepper. 6. Bring to a boil, then add the drained
black beans. 7. Bring to a boil again and then reduce the heat and simmer for about 2 hours (or until the
black beans are tender).
8. Discard the bay leaves and serve.
Servings: 12
Nutritional information for one serving:
Calories: 169
Calories from fat: 26
Total fat: 3g
Cholesterol: 0mg
Total carbs: 29.4g
Fiber: 7.2g
Protein: 8.2g
WW points: 3
Potato Salad with Curried Mayo recipe – 194 calories
Ingredients:
2 3/4 lbs salad potatoes, halved
4 tablespoons mayonnaise
1 bunch spring onion
4 sticks celery, thickly sliced
7 oz low-fat plain yogurt
1 tablespoon peanut oil or sunflower oil 1 tablespoon madras curry paste 1 teaspoon black mustard seeds (plus a little more to serve) salt and black pepper, to taste Preparation:
1. Fill a large pan with salted water and bring to a boil, then add the potatoes.
2. Return to a boil and cook for about 15 minutes (the potatoes should be just tender).
3. Drain in a colander and let cool for about 5-10 minutes.
4. While the potatoes are cooking, trim the roots from the spring onions and slice the white bulb ends. Reserve the green stems. 5. In a deep saucepan, heat the oil, add the
mustard seeds and cook until they start to pop. 6. Add the
curry paste and chopped spring onions. Cook for about 2 minutes, stirring continuously. 7. Tip the mixture into a large bowl and stir in the mayonnaise, yogurt, salt and ground
black pepper to taste.
8. Remove the skins from the potatoes (you may also keep the skins, but if you remove them the potatoes will look better and will take on the flavor of the dressing more easily).
9. Chop the green spring onion stems and add to the dressing along with the celery and potatoes; carefully fold everything together until evenly coated. Place in the refrigerator until one hour before ready to serve. 10. Remove the potatoes from the fridge about an hour before serving. Pile the salad into a serving bowl and scatter over a few
mustard seeds and a few chopped spring onion stems (optional). Serve.
Servings: 8
Nutritional information for one serving:
Calories: 194
Calories from fat: 42
Total fat: 4.8g
Cholesterol: 2mg
Total carbs: 34.6g
Fiber: 3.8g
Protein: 4.6g
WW points: 4
Ingredients: 1 cup dried garbanzo beans (chickpeas), soaked overnight
2 tomatoes, peeled and diced (optional)
8 cups water
8 garlic cloves, minced
2 cups onions, chopped
1 small hot pepper, chopped finely
1 tablespoon vegetable oil
1/2 cup fresh flat leaf parsley, chopped finely
1/2 cup fresh coriander, leaf chopped finely
1 lemon, juiced
1 teaspoon ground turmeric
1 teaspoon sweet paprika
2 teaspoons salt
1 teaspoon fresh black pepper Preparation: 1. In a
soup pot, combine the water and
chickpeas and bring to a boil. Cover, reduce the heat to medium and cook for about 1 hour.
2. While the beans are cooking, heat the vegetable oil in a skillet and saute the garlic, onions and hot pepper until they are slightly browned. 3. Add the sauteed vegetable mixture and the rest of the ingredients to the
soup pot and simmer for about 1 hour (or until the
chickpeas are soft).
Servings: 6
Nutritional information for one serving:
Calories: 181
Calories from fat: 40
Total fat: 4.5g
Cholesterol: 0mg
Total carbs: 30.5g
Fiber: 8.1g
Protein: 7.8g
WW points: 3
1/2 cup plain Nonfat Yogurt
1/2 tsp cumin
2 pounds red snapper, cut to make 4 fillets
1 cup Salsa
8 Whole sprigs cilantro (for garnish)
1 lime, thinly sliced (for garnish)
Preheat the oven to 450 F. Combine the yogurt and cumin. Add the fish to the marinade. Allow to sit at room temperature for 1 hour. Place the marinated fish in aluminum foil and top with salsa. Fold the foil over the fish to seal tightly. Bake for 10 minutes. Remove the cooked fish from the foil and place on a serving dish. Garnish with cilantro sprigs and lime slices. Makes 4 servings.
12 oz of fish (or chicken)
Dry white wine
Herb mixture
This is a quick, easy way to cook fish or chicken breasts. Simply place the fish or chicken in a shallow pan or fry pan. Add enough white wine to half cover the fish steak or fillet. Add your favorite herb mixture. Cover pan and steam until cooked. Remove fillet from pan and reduce cooking liquid to 1/3 to make a rich flavorful sauce. Pour over fish and serve. This same method could be used for vegetables substituting chicken broth for the wine. Remember: add your favorite herbs and spices. Makes 4 servings
12 oz. cooked shrimp
1/2 cup corn, drained if canned
1/2 cup carrots, sliced very thin
1/2 cup frozen peas, thawed and drained
1 8 oz. carton liquid egg substitute (must be 0 gms. fat)
1 cup skim milk
1/2 tsp dry onion flakes
3 tbsps flour
1/2 tsp salt
1 cup fat free cheese, shredded
1/2 tsp celery flakes
1/2 tsp green pepper flake
Precook carrots for a few minutes until tender. Drain and set aside. In large bowl, combine liquid egg substitute, flour, salt, green pepper flakes, celery flakes, onion flakes, milk and mix with electric mixer. Add all vegetables and fat free cheese and stir w/ spoon. Spray 9” square baking dish w/ non-stick cooking spray. Pour mixture into baking dish and bake at 350 F for 40-45 minutes or until set in the center. Makes 8 servings.
Ingredients:
1 lb spinach (well washed, large stems removed)
1/3 cup basmati rice
4 cups chicken stock
1 tablespoon olive oil
2 garlic cloves, crushed
1 onion, finely chopped
2 cups plain yogurt
1/4 teaspoon turmeric (or 1/4 teaspoon Madras curry powder)
3-4 scallions, finely chopped
salt and pepper, to taste
Preparation:
1. In a large saucepan, heat the olive oil and saute the onion until soft.
2. Add the turmeric (or curry powder if using) and cook for 1 more minute to let the spice warm through.
3. Add the chicken stock, rice, scallions, and salt and pepper to taste.
4. Simmer gently for about 15 minutes (until the rice is cooked), being careful not to overcook.
6. Chiffonade the spinach (cut into long, thin strips), add to the pan and cook for another 5 minutes.
7. To serve the soup hot: Beat the garlic and yogurt into the soup, reheating gently so that the yogurt does not curdle.
8. To serve the soup cold: Allow the soup to cool, then add the garlic and yogurt and puree.
Servings: 6
Nutritional information for one serving:
Calories: 194
Calories from fat: 67
Total fat: 7.5g
Cholesterol: 15mg
Total carbs: 22.9g
Fiber: 2.5g
Protein: 10.2g
WW points: 4
Seasoned water for boiling:
1 lb. fresh shrimp, peeled and cleaned
2 tsps dry celery flakes
2 tsps dry onion flakes
1 tbsp pickling spice
8 cups water
Marinade:
1 cup fat free Italian dressing
1 medium onion, sliced
1/2 tsp celery seed
2 tsps green pepper flakes
2 dashes tabasco sauce
Place peeled and cleaned shrimp in 8 cups boiling water wit seasonings listed above for boiling. Cook shrimp in seasoned water for 15 minutes. Let stand and cool in same water. Prepare ingredients for marinade and mix. Remove shrimp from seasoned water and arrange in shallow dish. Pour marinade over shrimp. Chill for several hours or overnight before serving. makes 6 servings.
2 4 oz. cans mushrooms
1 lb. ground turkey breast or chicken breast
