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Penne with Sun-Dried Tomatoes
8 servings
4 large ripe tomatoes, coarsely chopped
10 oil-packed sun-dried tomatoes, drained and coarsely chopped
6 large garlic cloves, chopped
1/4 cup olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups fresh basil leaves
1 pound penne
Crushed red pepper (Optional)
Combine ripe tomatoes, sun-dried tomatoes, garlic, olive oil, salt and pepper. Let stand at room temperature for 1 hour. Coarsely chop 1 cup of the basil leaves; reserve the remaining leaves for garnish.Cook pasta; drain. While pasta is still hot, toss with tomato mixture. Add chopped basil and toss again. Just before serving, garnish with remaining basil leaves. Accompany with crushed red pepper, if desired.
Serving Suggestion: Great as a main course with crusty French bread or as an accompaniment to an entrée of grilled salmon or swordfish.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 299 |
Total fat: 10 g |
| Saturated fat: 1 g |
Percentage of calories from fat: 29% |
| Carbohydrates: 46 g |
Protein: 10 g |
| Cholesterol: 0 mg |
Sodium: 197 mg |
| Dietary fiber: 3 g |
Roast Chicken With Olive Oil and Fresh Lemon
Approximately 4 3-ounce servings
2 whole chicken breasts, skinned, boned, and halved
2 teaspoons olive oil
1 garlic clove, minced
1/4 teaspoon dried oregano
1/4 teaspoon dried tarragon
Remove skin from chicken breasts; bone. Combine olive oil, lemon juice, garlic, oregano and tarragon; pour over chicken. Marinate 20 minutes. Roast at 350 degrees for 35 to 45 minutes, or until done. Baste frequently during baking.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 168 |
Total fat: 5 g |
| Saturated fat: 1 g |
Percentage of calories from fat: 29% |
| Carbohydrates: 2 g |
Protein: 27 g |
| Cholesterol: 73 mg |
Sodium: 63 mg |
| Dietary fiber: 0 g |
Pan-Fried Scallops and Prawns
4 servings
1/2 pound medium prawns
1/2 teaspoon olive oil
1/2 pound sea scallops
2 fresh lemons, cut into wedges
1 bunch fresh parsley for garnish
Peel and devein prawns, leaving tails on. Heat olive oil in a nonstick skillet. Add scallops and saute over medium-high heat for 2 to 3 minutes on each side; add prawns and cook 2 to 3 minutes longer, or until scallops and shrimp are cooked. Serve with plenty of fresh lemon and garnish with parsley.
Note:I peel and devein the prawns early in the day so that I can complete this recipe and have it on the table in only about 5 minutes. This is a great company meal and goes well with Penne with Sun-Dried Tomatoes.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 125 |
*Total fat: 2 g |
| Saturated fat: 0 g |
Percentage of calories from fat: 15% |
| Carbohydrates: 8 g |
Protein: 21 g |
| Cholesterol: 105 mg |
Sodium: 177 mg |
| Dietary fiber: 0 g |
*Note: Fish oil contains omega-3 fatty acids, which are beneficial for cardiac health.
Roast Tenderloin of Pork
6 servings
1 1/2-pound extra-lean pork tenderloin roast
Pepper to taste
Fresh or dried sage to taste
Garlic powder to taste
Heat oven to 350 degrees. Season meat. Place fat side up on a roasting pan. Insert a meat thermometer through outside fat into thickest part of meat. Roast 40 minutes per pound; meat thermometer should register 185 degrees.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 142 |
Total fat: 4 g |
| Saturated fat: 1 g |
Percentage of calories from fat: 26% |
| Carbohydrates: 0 g |
Protein: 24 g |
| Cholesterol: 78 mg |
Sodium: 57 mg |
| Dietary fiber: 0 g |
Stir-fried Broccoli
6 1/2-cup servings
1 large bunch broccoli
1/2 cup homemade or canned chicken broth
1 teaspoon sesame oil
2 teaspoons cornstarch
2 tablespoons water
2 teaspoons sesame seeds
Wash broccoli; cut florets from stems and set aside. Peel stems; cut diagonally into 1/4-inch pieces.
Heat chicken broth and sesame oil in a wok or heavy skillet. Stir-fry stems for 2 minutes; add florets and stir-fry 2 more minutes. Add cornstarch dissolved in water and toss quickly to coat and glaze broccoli. Sprinkle with sesame seeds.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 40 |
Total fat: 2 g |
| Saturated fat: 0 g |
Percentage of calories from fat: 36% |
| Carbohydrates: 5 g |
Protein: 3 g |
| Cholesterol: 0 mg |
Sodium: 43 mg |
| Dietary fiber: 3 g |
Mostaccioli with Tomatoes
Makes approximately 4 quarts
1/4 cup olive oil
2 tablespoons balsamic vinegar
3 cloves garlic
2 ounces fresh basil
1 teaspoon salt
1/4 teaspoon black pepper
1 pound mostaccioli or other tube-shaped pasta, cooked al dente
1 cup Calamata olives, pitted and halved
In a blender or food processor, combine olive oil, vinegar and garlic. Add half of the basil and whirl 1 minute. Add salt and pepper. Pour over mostaccioli while pasta is still warm. Add tomatoes and olives; toss. Garnish with remailing whole basil leaves.
SERVING SUGGESTION: Especially good with salmon.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 167 |
Total fat: 5 g |
| Saturated fat: 1 g |
Percentage of calories from fat: 27% |
| Carbohydrates: 27 g |
Protein: 5 g |
| Cholesterol: 0 mg |
Sodium: 306 mg |
| Dietary fiber: 2 g |
Calamata olives are high in fat as well as sodium. If you choose to omit them, the calories change to 159; to sodium to 138 mg and the percentage of calories from fat to 23%. And the recipe will still taste good.
Stir-fried Vegetables
4 servings (1 1/2 cup sauce)
1/2 small head cauliflower
1/2 pound broccoli
1/2 cup freshly squeezed lemon juice plus 1 tablespoon
1 cup homemade or canned chicken broth
1/4 teaspoon soy sauce
1 tablespoon grated lemon rind
1 clove garlic, minced
2 tablespoons cornstarch
Break cauliflower and broccoli into florets. In a wok or heavy skillet, heat 1 tablespoon of the lemon juice and 2 tablespoons of the water. Add cauliflower and stir-fry 3-4 minutes. Add broccoli and stir-fry 2-3 minutes longer or just until cauliflower and broccoli are crisp-tender.In a medium saucepan, combine chicken broth, remaining lemon juice, soy sauce, lemon rind and garlic and heat just until boiling. In a covered jar, shake together cornstarch and remaining 2 tablespoons water. Gradually add to broth, stirring constantly until thickened. Pass sauce with vegetables.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 61 |
Total fat: trace |
| Saturated fat: trace |
Percentage of calories from fat: 8% |
| Carbohydrates: 12 g |
Protein: 4 g |
| Cholesterol: trace |
Sodium: 239 mg |
| Dietary fiber: 3 g |
Mexican Chicken
4 servings
1/4 cup orange juice
1 tablespoon lime juice
2 teaspoons cider vinegar
1 tablespoon olive oil or canola oil
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
2 chicken breasts, skinned, boned and quartered
Prepare marinade by combining orange juice, lime juice, vinegar, olive oil and seasonings. Pour over chicken and marinate in the refrigerator at least 2 hours. Drain, reserving marinade.
Prepare coals and cover the grill with foil.
Grill chicken over hot coals 10-20 minutes on each side or until chicken is cooked. Baste frequently with reserved marinade during cooking.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 171 |
Total fat: 5 g |
| Saturated fat: 1 g |
Percentage of calories from fat: 27% |
| Carbohydrates: 2 g |
Protein: 27 g |
| Cholesterol: 73 mg |
Sodium: 330 mg |
| Dietary fiber: trace |
Steak and Onions
4 servings
1 pound top round cubed steak
2 teaspoons olive oil
6 cloves garlic, chopped
1 white onion, halved and sliced
1 green pepper, cut into thin strips
1 red pepper, cut into thin strips
Slice the steak into thin, stir-fry strips, following the lines made in the meat by the butcher’s tenderizing machine. In a nonstick pan, heat olive oil. Add steak and garlic, and brown 1-2 minutes. Add onion and cook 3-4 minutes or until onion begins to soften. Add peppers and cook 2-3 minutes. Serve at once.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 204 |
Total fat: 8 g |
| Saturated fat: 2 g |
Percentage of calories from fat: 35% |
| Carbohydrates: 5 g |
Protein: 27 g |
| Cholesterol: 71 mg |
Sodium: 55 mg |
| Dietary fiber: trace |
Berry Cobbler
8 servings
3/4 cup water
2 tablespoons cornstarch
1/2 cup granulated sugar
3 cups strawberries, raspberries, blueberries or blackberries.
Topping
1 cup all-purpose flour, sifted
1/2 teaspoon salt
1 1/2 teaspoons baking powder
1/3 cup nonfat milk
3 tablespoons safflower oil
In a medium saucepan, combine water, cornstarch and sugar, and bring to a boil. Cook 1 minute, stirring constantly. Add berries and remove from heat. Pour into a 9- or 10-inch pie plate.
Combine flour, salt and baking powder. Mix milk with oil and add to flour. Using a fork or pastry blender, work dough into a ball. Drop by spoonfuls onto fruit cobbler.
Bake at 425 degrees F 25-30 minutes or until topping is lightly browned.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 172 |
Total fat: 5 g |
| Saturated fat: 1 g |
Percentage of calories from fat: 28% |
| Carbohydrates: 29 g |
Protein: 2 g |
| Cholesterol: trace |
Sodium: 203 mg |
| Dietary fiber: 2 g |
Garlic Chicken
4 servings
2 whole chicken breasts, skinned and boned
1 teaspoon sake
2 teaspoons sesame oil
1 egg white
2 teaspoons safflower oil
1/4 cup chopped garlic
2 carrots, sliced diagonally into thirds
1/2 cup bamboo shoots
1/2 cup water chestnuts
1 cut homemade or canned chicken broth
1 tablespoon rice vinegar
1 tablespoon arrowroot
Cut chicken into 2-inch pieces. Combine sake, sesame oil and egg white; pour over chicken. Marinate 30 minutes.
In a wok or nonstick skillet, heat safflower oil. Add chicken and garlic, and saute 15 minutes, stirring frequently. Add carrots and bamboo shoots; stir-fry 5 minutes, or until carrots are crisp-tender. Add water chestnuts; stir-fry 2-3 minutes.
In a saucepan, heat 3/4 cup of stock to boiling. Add rice vinegar. Combine remaining 1/4 cup stock with arrowroot and gradually add to boiling broth, stirring constantly 2-3 minutes, or until broth begins to thicken. Pour over chicken. Cook 1-2 minutes.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 230 |
Total fat: 7 g |
| Saturated fat: 1 g |
Percentage of calories from fat: 30% |
| Cholesterol: 70 mg |
Sodium: 167 mg |
| Protein 30 g |
Blackened Halibut
4 servings
1 pound halibut fillets, sliced 1/2-inch thick
2 tablespoons olive oil
1 tablespoon garlic powder
1/2 teaspoon salt
2 teaspoons white pepper
2 teaspoons black pepper
2 teaspoons cayenne pepper
2 teaspoons thyme
2 teaspoons oregano
1 teaspoon paprika
Place halibut with olive oil and let stand 30 minutes. Combine spices in a 9-inch pie plate. Heat a cast-iron skillet upside down over high heat 5-10 minutes, or until very hot. Using a hot pad, turn pan right side up. Remove halibut from olive oil and drain. Dip fillets ito seasonings and coat each side evenly. Put fillets into hot skillet and cook 2-3 minutes on each side, turning only once.
VARIATIONS: Substitute bass, snapper or red fish for halibut.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 258 |
Total fat: 12 g |
| Protein 30 g |
Percentage of calories from fat: 43% |
| Cholesterol: 62 mg |
Sodium: 328 mg |
| Carbohydrates 6 g |
Grilled Veal with Tomatoes and Artichokes
4 servings
1 pound veal chops*
2 tablespoons fresh lemon juice
1/2 teaspoon black pepper
1 tablespoon chopped fresh parsley
1 16-ounce can plum tomatoes
1/2 red onion, diced
1 carrot, diced
1 stalk celery, diced
1 teaspoon fresh basil
1/3 pound fresh mushrooms, sliced
1 8-ounce can artichoke hearts, quartered
1/2 fresh lime
Arrange veal chops in a shallow dish. Sprinkle with lemon juice, 1/4 teaspoon of black pepper and parsley. Marinate 2 hours.Drain tomatoes and dice. Reserve juice. In a nonstick skillet, sauté onions, carrots and celery in reserved juice until vegetables are barely tender. Add diced tomatoes, remaining 1/4 teaspoon black pepper, basil and mushrooms; simmer 15-20 minutes. Add artichoke hearts and cook 5-10 minutes. Set tomato sauce aside.Prepare coals. Grill veal chops over hot coals 2-3 minutes on each side. Remove to shallow serving dish. Squeeze lime juice over chops. Cover with tomato sauce.
*The fat content of veal differs markedly with the cut. We recommend veal chops cut from the rump, which is 13% fat. By comparison, veal cutlets are 48% fat and rib roast is 58% fat.Serving suggestions: Serve with a heavy-type pasta such as penne or rigatoni.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 315 |
Total fat: 8 g |
| Protein 43 g |
Percentage of calories from fat: 24% |
| Cholesterol: 101 mg |
Sodium: 322 mg |
| Carbohydrates 17 g |
Ministrone Soup
3 1/2 quarts (14 cups)
4 cups homemade or canned chicken broth
1 medium white onion, chopped
3 stalks celery, chopped
2 cloves garlic, chopped
1 leak, chopped, roots and green stems removed
1 28-ounce can plum tomatoes, diced
1 teaspoon basil
1/2 teaspoon oregano
1/4 teaspoon black pepper
3 cups Chinese (Napa) cabbage, shredded
1 medium zucchini, thinly sliced
2 carrots, grated
1 8-ounce can garbanzo beans
1 15-ounce can red kidney beans, with liquid
3 cups cooked elbow macaroni
In a stock pot, heat stock just to boiling (do not boil); add onion, celery, garlic and leek. Reduce heat to simmer; cook 2 hour. Add tomatoes, basil, oregano and pepper; simmer 30 minutes. Return stock just to boiling (do not boil). Add cabbage, zucchini and carrots; reduce heat and simmer 20 minutes. Add remaining ingredients and heat.
*To further decrease the sodium level of this recipe, use low-sodium canned tomatoes and/or kidney beans. Also look for brands of kidney beans canned without fat.
NOTE: This soup tastes even better the second day.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 124 |
Total fat: 1 g |
| Protein 7 g |
Percentage of calories from fat: 8% |
| Cholesterol: trace |
Sodium: 304 mg |
| Carbohydrates 22 g |
Steamed Red Potatoes Vinaigrette
4 servings
8 bite-size red potatoes
1 1/2 tablespoon olive oil
1/4 cup fresh lemon juice
1/4 teaspoon black pepper
1/2 teaspoon or less salt (optional)
Select the smallest, most uniform bite-size (not dinner-size) red potatoes available. Scrub. In a covered vegetable steamer basket over boiling water, steam potatoes 15-20 minutes, or until just tender. Remove potatoes to serving bowl. Combine oil, lemon juice, pepper and salt. Pour over potatoes while potatoes are still hot.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 122 |
Total fat: trace |
| Protein trace |
Percentage of calories from fat: 30% |
| Cholesterol: 0 mg |
Sodium: 290 mg |
| Carbohydrates 23 g |
Noodle Casserole with Tuna
Serve this dish with broccoli so your kids can dip the vegetables into the sauce. It will help teach them to like all vegetables, even broccoli.
8 servings
1 pound elbow macaroni
2 10 3/4-ounce cans reduced-fat Campbell's Cream of Chicken Soup*
1 cup nonfat milk
1 6-ounce can water-packed tuna
1 8-ounce can sliced water chestnuts, drained
2 tablespoons freshly grated Parmesan cheese
Cook macaroni according to package directions. Drain and set aside.
Meanwhile, in a saucepan, heat Cream of Chicken Soup; gradually stir in nonfat milk and cook, stirring, until mixture is smooth and bubbly. Gently stir in tuna, water chestnuts and the cooked macaroni. Transfer to a 2-quart casserole. Bake at 375 degrees F for 15 minutes; sprinkle with Parmesan. Bake 5 minutes longer. Serve at once.
*Simply using reduced-fat cream of chicken soup yields fat and calorie savings that make this old favorite fit into today's eating plan. Substitute Campbell's Healthy Request Cream of Chicken Soup for the reduced-fat soup to save an additional 1 gram of fat and 200 mg of sodium per serving.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 314 |
Total fat: 4 g |
| Saturated fat: 1 g |
Protein 18 g |
| Cholesterol: 17 mg |
Sodium: 646 mg |
| Dietary fiber: 3 g |
Carbohydrates 48 g |
Chicken Fajitas
Fajitas are the perfect food to get everything you need in proper balance. The tortilla and the variety of vegetables offer an abundance of carbohydrates, while the chicken provides moderate amounts of protein. For a spicier chicken dish, mince a canned chipotle chili and add it to the marinade.
6 servings (makes 1 ½ cups sauce)
Pico De Gallo Sauce
1/2 pound ripe plum tomatoes
1/4 cup white onion
2 garlic cloves
1 tablespoon extra-virgin olive oil
2 tablespoons freshly squeezed lime juice
1/4 teaspoon salt
In a food processor, combine tomatoes, onion, garlic, olive oil and lime juice. Pulse 1 to 2 minutes until tomatoes and onion are finely chopped. Season with salt.
2 garlic cloves, minced
3 tablespoons freshly squeezed lime juice
1/4 cup loosely packed cilantro plus additional cilantro for garnish
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 whole skinned and boned chicken breasts, cut into ¼-inch strips
2 white onions, halved and sliced lengthwise into 1/3-inch strips
1 green bell pepper, cut into 1/3-inch strips
1/2 cup nonfat sour cream
6 warm flour tortillas
In a medium bowl, combine garlic, lime juice and 1/4 cup cilantro with 1 tablespoon of the olive oil. Add chicken and toss to coat. Let sit 20 to 30 minutes.
Heat a non-stick skillet over medium-high heat. Add chicken strips and stir-fry 8 to 10 minutes, or until done. Remove from pan and set aside.
In the same skillet, heat remaining teaspoon olive oil over medium-high heat. Add onions and stir-fry 2 minutes. Add peppers and stir-fry until crisp-tender, 3 to 4 minutes.
Arrange chicken with onions and peppers on a platter or in a shallow serving bowl. Accompany with Pico de Gallo sauce, sour cream and warm tortillas. Serve with steamed long-grain rice.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 289 |
Total fat: 9 g |
| Saturated fat: 1 g |
Protein 23 g |
| Cholesterol: 49 mg |
Sodium: 254 mg |
| Dietary fiber: 4 g |
Carbohydrates 29 g |
Three-Bean Chili
Full of B vitamins as well as minerals, beans are one of the best sources of dietary fiber. Beans are especially good for you because they are a vegetable source of protein without the hidden fat. If you want a vegetarian meal, simply omit the ground beef.
8 servings
1 pound leanest ground beef
1 medium onion, chopped
2 garlic cloves, minced
1 1/2 teaspoons Lawry’s Chili Seasoning (Optional)*
1 28-ounce can plum tomatoes, with liquid
1/8 teaspoon ground cumin (1/4 teaspoon for spicy)
1/2 teaspoon chili powder
3/4 teaspoon Lawry’s Seasoned Salt
2 15-ounce cans red kidney beans, drained and rinsed
1 15-ounce black beans, drained and rinsed
1 15-ounce can cannellini beans, drained and rinsed
In a nonstick skillet, brown ground beef with onion and garlic; drain excess fat and pat with paper toweling to remove any additional fat. Sprinkle meat with Lawry’s Chili Seasoning, if desired.Meanwhile, in a food processor puree tomatoes until smooth, 2 to 3 minutes. Pour tomatoes into a 3-quart saucepan and add seasonings. Heat just to boiling; reduce heat and simmer. Add ground beef and beans; simmer 10 minutes.
*If Lawry’s Chili Seasoning (found in the spice section of the supermarket) is unavailable where you shop, just leave it out. The recipe is delicious either way.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 25 |
Total fat: 7 g |
| Saturated fat: 2 g |
Protein 22 g |
| Cholesterol: 35 mg |
Sodium: 651 mg |
| Dietary fiber: 11 g |
Carbohydrates 30 g |
Best-Ever Chocolate Shakes
Fat-free ice cream in combination with chocolate syrup makes a smooth and creamy shake. The integrity of the shake is not compromised by substituting leaner ingredients.
4 servings
1/4 cup nonfat milk
1/4 cup Hershey's Chocolate Syrup
1 quart fat-free vanilla ice cream, softened
3/4 teaspoon pure vanilla extract
Combine milk, chocolate syrup and ice cream in a blender and blend until nearly smooth. Add vanilla and blend until smooth, about 30 seconds longer. Stir and pour into glasses.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 253 |
Total fat: 0 g |
| Saturated fat: 0 g |
Protein 7 g |
| Cholesterol: 0 mg |
Sodium: 197 mg |
| Dietary fiber: 0 g |
Carbohydrates 57 g |
Jumbo Oven Fries4 servings
extra-virgin olive-oil cooking spray
3 large russet potatoes (2 pounds)
Preheat oven to 450 or 500 degrees F (the highest setting, but not broil.) Move oven rack to highest position. Place a nonstick baking sheet on rack and heat at least 5 minutes.
Meanwhile, scrub potatoes. Cut each potato lengthwise into fourths. Cut each fourth lengthwise into 1/4-inch strips. Spray preheated baking sheet with cooking spray until coated, about 5 seconds. Arrange potatoes cut sides down on cookie sheet and spray with cooking spray about 8 seconds, or until coated. Reduce heat and bake at 425 degrees F for 15 to 20 minutes. Turn with a fork or tongs and bake 15 to 20 minutes longer, turning potatoes 2 to 3 times during cooking, until they are tender and evenly browned on all sides. Season with salt.
To speed up the cooking time, parboil the potatoes in boiling salted water to cover 5 to 6 minutes before baking.
ROSEMARY OVEN-FRIES: Prepare as directed above and after spraying the potatoes with olive oil, sprinkle them with 2 to 3 tablespoons chopped fresh rosemary sprigs and salt and pepper to taste.
APPROXIMATE NUTRITIONAL INFORMATION PER SERVING
| Calories: 157 |
Total fat: 3 g |
| Saturated fat: 0 g |
Protein 4 g |
| Cholesterol: 0 mg |
Sodium: 11 mg |
| Dietary fiber: 3 g |
Carbohydrates 31 g |
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