Dash Diet Cookbook

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DASH DIET COOKBOOK: REVERSE YOUR HECTIC LIFESTYLE AND LOWER HYPERTENSION. QUICK & EASY RECIPES FOR BEGINNERS TO IMPROVE HEART HEALTH

Table of Contents Introduction Benefits of this diet What can you eat and can't eat? Dash diet tips and tricks Dash diet to lower heart pressure and to lose weight Chapter 1.Breakfast 1.

Quiche Lorraine

2.

Breakfast Zucchini Bread

3.

Granola

4.

Cheddar Souffle

5.

Mediterranean Omelette

6.

Bacon Egg and Spinach Casserole

7.

Biscuits and Gravy

8.

Breakfast Tostada

9.

Creamy Banana Oatmeal

10. Egg Salad 11. Homemade Bacon 12. Oatmeal Pancakes

13. Sausage and Potatoes Mix 14. Nice Wheat Muffins 15. Pumpkin Vanilla Smoothie 16. Shrimp Skillet 17. Coconut Yogurt with Chia Seeds 18. Chia Pudding 19. Egg Fat Bombs 20. Morning “Grits” 21. Scotch Eggs 22. Bacon Sandwich 23. Noatmeal 24. Breakfast Bake with Meat 25. Breakfast Bagel 26. Egg and Vegetable Hash 27. Cowboy Skillet 28. Feta Quiche 29. Bacon Pancakes 30. Waffles Chapter 2.Soups and Chowders 31. Soup for the Day 32. Chipotle Squash Soup 33. Kale Verde 34. Escarole with Bean Soup 35. Chicken Squash Soup 36. Veggie and Beef Soup 37. Collard, Sweet Potato and Pea Soup 38. Bean Soup 39. Brown Rice and Chicken Soup 40. Broccoli Soup 41. Hearty Ginger Soup

42. Tasty Tofu and Mushroom Soup 43. Ingenious Eggplant Soup 44. Loving Cauliflower Soup 45. Garlic and Lemon Soup 46. Italian Wedding Soup 47. Taco Soup 48. Italian Sausage and Fennel Soup 49. Beef and Barley Soup 50. Cucumber Soup Chapter 3.Salads 51. Apple Coleslaw with Buttermilk Dressing 52. Asian Slaw with Ginger Dressing 53. Crunchy, Broccoli Salad 54. Chopped Greek Salad 55. Iceberg Lettuce Wedge with Russian Dressing 56. Kale, Pear, and Bulgur Salad 57. Potato Salad with Asparagus and Peas 58. Lentil Goat Cheese Salad 59. Weeknight Tossed Green Salad 60. Baby Spinach and Strawberry Salad 61. Bean Salad with Orange Vinaigrette 62. Fresh Corn, Pepper, and Avocado Salad 63. Garlic Potato Salad 64. Creamy Low-Sodium Coleslaw 65. Southwestern Beet Slaw 66. Yellow pear and cherry tomato salad 67. Roast Beef Salad with Beets, Apple, and Horseradish 68. Classic Chicken Salad with romaine 69. Chinese Chicken Salad 70. Tarragon Chicken Salad with Grapes and almonds

71. Chipotle Chicken Chili Taco Salad 72. Cobb Salad 73. Autumn Turkey Salad with Apples and Dried Cranberries 74. Salmon Salade Ninoise 75. Warm Spinach Salad with Scallops and oranges 76. Shrimp, mango, and Black bean Salad 77. Watermelon, Basin, and Shrimp Salad 78. Tuna and Vegetable Salad 79. Tuna and White Beans Salad 80. Arugula, Peach, and Almond Salad Chapter 4.Beef and Pork 81. Grilled Flank Steak with Peach Compote 82. Beef and Vegetable Stir-Fry 83. Taco-Stuffed Sweet Potatoes 84. Classic Pot Roast 85. Grilled Pork and Pineapple Kebabs 86. Beef Ragu with Creamy Polenta 87. Chili Garlic-Crusted Pork Chops 88. Pork Carnitas 89. Pork Tenderloin with Balsamic Cherry Pan Sauce 90. Barbecue Pork Sliders with Avocado Slaw 91. Curry-Rubbed Sirloin with Peanut Dipping Sauce 92. Sirloin, Shiitake, and Asparagus Stir-Fry 93. Beef and Mushrooms with Sour Cream–Dill Sauce 94. Filet Mignon au Poivre with Bourbon-Shallot Sauce 95. Spiced Roast Eye of Round 96. Beef Fajitas with Two Peppers 97. Ground Sirloin and Pinto Chili 98. Sirloin and Black Bean Burgers with Fresh Tomato Salsa 99. Beef and Bulgur Meat Loaf

100.

Beef Ragù with Broccoli Ziti

Chapter 5.Poultry 101.

Chicken Lettuce Wraps

102.

Chicken Kabobs

103.

Chicken Legs with Carrots

104.

Chicken Thighs with Veggie

105.

Chicken and Veggie Parcel

106.

Olives-Stuffed Chicken Breast

107.

Bruschetta Chicken

108.

Chicken and Broccoli Casserole

109.

Chicken and Olives Casserole

110.

Chicken, Spinach and Mushrooms Casserole

111.

Chicken with Pears

112.

Chicken with Cranberries

113.

Chicken with Spinach

114.

Chicken with Cabbage

115.

Chicken with Zucchini

116.

Chicken with Bell Peppers

117.

Chicken with Broccoli and Mushrooms

118.

Chicken with Olives and Tomatoes

119.

Chicken and Veggies Curry

120.

Chicken and Beans Chili

Chapter 6.Seafood 121.

Cheesy Salmon

122.

Salmon with Dill

123.

Salmon with Salsa

124.

Salmon Parcel

125.

Cod and Veggies Bake

126.

Cod with Olives

127.

Cod in Lemon Sauce

128.

Sardine with Olives

129.

Haddock in Tomato Sauce

130.

Grouper Curry

131.

Shrimp Lettuce Wraps

132.

Garlicky Shrimp

133.

Shrimp with Asparagus

134.

Shrimp with Kale

135.

Shrimp with Zucchini Pasta

136.

Shrimp and Tomato Casserole

137.

Prawns and Veggie Curry

138.

Scallops with Broccoli

139.

Scallops with Zucchini

140.

Shrimp and Scallops with Veggies

Chapter 7.Vegan and Vegetarian 141.

Portobello-Mushroom Cheeseburgers

142.

Baked Chickpea -And-Rosemary Omelet

143.

Chilled Cucumber-And-Avocado Soup with Dill

144.

Southwestern Bean-And-Pepper Salad

145.

Cauliflower Mashed Potatoes

146.

Zucchanoush

147.

Garden Stuffed Squash

148.

Vegetarian Sloppy Joes

149.

Tofu Stroganoff

150.

Classic Hummus

151.

Crispy Potato Skins

152.

Roasted Chickpeas

153.

Turmeric Cauliflower Florets

154.

Vegetable Cheese Calzone

155.

Mixed Vegetarian Chili

156.

Zucchini Pepper Kebabs

157.

Asparagus Cheese Vermicelli

158.

Corn Stuffed Peppers

159.

Stuffed Eggplant Shells

160.

Southwestern Vegetables Tacos

161.

Mushroom Florentine

162.

Bean Hummus

163.

Hasselback Eggplant

164.

Vegetarian Kebabs

165.

White Beans Stew

166.

Marinated Tofu

167.

Carrot Cakes

168.

Vegan Chili

169.

Aromatic Whole Grain Spaghetti

170.

Chunky Tomatoes

171.

Baked Falafel

172.

Paella

173.

Mushroom Cakes

174.

Glazed Eggplant Rings

175.

Sweet Potato Balls

176.

Chickpea Curry

177.

Quinoa Bowl

178.

Vegan Meatloaf

179.

Loaded Potato Skins

180.

Vegan Shepherd Pie

181.

Tofu and Green Bean Stir-Fry

182.

Peanut Vegetable Pad Thai

183.

Spicy Tofu Burrito Bowls with Cilantro Avocado Sauce

184.

Sweet Potato Cakes with Classic Guacamole

185.

Chickpea Cauliflower Tikka Masala

186.

Eggplant Parmesan Stacks

187.

Roasted Vegetable Enchiladas

188.

Lentil Avocado Tacos

189.

Tomato and Olive Orecchiette with Basil Pesto

190.

Italian Stuffed Portobello Mushroom Burgers

191.

Gnocchi with Tomato Basil Sauce

192.

Creamy Pumpkin Pasta

193.

Quinoa-Stuffed Peppers

194.

Greek Flatbread with Spinach, Tomatoes and Feta

195.

Mushroom Risotto with Peas

196.

Loaded Tofu Burrito with Black Beans

197.

Southwest Tofu Scramble

198.

Black-Bean and Vegetable Burrito

199.

Baked Eggs in Avocado

200.

Vegetarian Lasagna

201.

Moroccan-Inspired Tagine with Chickpeas and Vegetables

202.

Roasted Brussels Sprouts

203.

Broccoli Balls

204.

Brown Rice Pilaf

205.

Chunky Black-Bean Dip

206.

Sweet Potato Rice with Spicy Peanut Sauce

207.

Vegetable Red Curry

208.

Black Bean Burgers

209.

Summer Barley Pilaf with Yogurt Dill Sauce

210.

Lentil Quinoa Gratin with Butternut Squash

Chapter 8.Side Dishes 211.

Acorn squash with apples

212.

Artichokes alla Romana

213.

Asparagus with hazelnut gremolata

214.

Baby minted carrots

215.

Baked apples with cherries and almonds

216.

Black bean cakes

217.

Braised celery root

218.

Braised kale with cherry tomatoes

219.

Broccoli with garlic and lemon

220.

Brown rice pilaf

221.

Brussels sprouts with shallots and lemon

222.

Cauliflower mashed 'potatoes.'

223.

Cheesy baked zucchini

224.

Chinese-style asparagus

225.

Classic Boston baked beans

226.

Sautéed Swiss Chard

227.

Asian Style Asparagus

228.

Aromatic Cauliflower Florets

229.

Brussel Sprouts Mix

230.

Braised Baby Carrot

231.

Grilled Tomatoes

232.

Parsley Celery Root

233.

Garlic Black Eyed Peas

234.

Corn Relish

235.

Braised Artichokes

236.

Spiced Eggplant Slices

237.

Lentil Sauté

238.

Italian Style Zucchini Coins

239.

Light Wild Rice

240.

Mashed Potato with Avocado

Chapter 9.Snacks 241.

Avocado Wedges

242.

Lemon Dip

243.

Sweet Potato Dip

244.

Beans Salsa

245.

Green Beans Salsa

246.

Carrot Spread

247.

Tomato Dip

248.

Salmon Bowls

249.

Tomato and Corn Salsa

250.

Baked Mushrooms

251.

Beans Spread

252.

Coriander Fennel Salsa

253.

Brussels Sprouts Bites

254.

Balsamic Walnuts Bites

255.

Radish Chips

256.

Carrot Cupcakes

257.

Dash Diet Doughnuts

258.

Grapefruit Granita

259.

Stewed Plums

260.

Lemon Cookies

261.

Pineapple Bowls

262.

Stuffed Peaches

263.

Baked Oatmeal

264.

Whole Wheat Pumpkin Pancakes

265.

Tofu Chocolate Cake

Chapter 10.

Dessert

266.

Banana Delight

267.

Healthy Banana-Choco Ice Cream

268.

Healthy Chocolate Mousse

269.

Almond Rice Pudding

270.

Apples and Cream Shake

271.

Baked Stuffed Apples

272.

Carrot-Cake Smoothie

273.

Easy Cinnamon Baked Apples

274.

Chocolate Cake in A Mug

275.

Peanut Butter Banana “Ice Cream”

276.

Banana-Cashew Cream Mousse

277.

Grilled Plums with Vanilla Bean Frozen Yogurt

278.

Key Lime Cherry “Nice” Cream

279.

Oatmeal Dark Chocolate Chip Peanut Butter Cookies

280.

Peach Crumble Muffins

281.

Peanut Butter Banana Bread Bites

282.

Toasted Almond Ambrosia

283.

Apricot Biscotti

284.

Apple and Berry Cobbler

285.

Mixed Fruit Compote Cups

286.

Berry Sundae

287.

Grilled Apricots with Cinnamon

288.

Grilled Peaches with Ricotta Stuffing and Balsamic Glaze

289.

Grilled Pineapple

290.

Red Sangria

291.

Baked Apples Stuffed with Cranberries and Walnuts

292.

Buttermilk Panna Cotta with Fresh Berries

293.

Cantaloupe and Mint Ice Pops

294.

Peach and Granola Parfaits

295.

Easy Pear Crisp

Chapter 11.

Sauces

296.

Spaghetti Sauce

297.

Tzatziki Sauce

298.

Basil Butter & Sun-Dried Tomato Sauce

299.

Black Bean Hummus

300.

Simple Tomato Sauce

Chapter 12.

21-Day Meal Plan

Chapter 13.

Conversion Table

Volume Equivalents (Liquid) Volume Equivalents (Dry) Oven Temperatures Conclusion

Introduction The dash diet is a weight loss plan developed by the National Heart, Lung, and Blood Institute at the National Institutes of Health. It is based on scientific research that found nutrients such as protein, vegetables, and fruit are linked to lower blood pressure. The dash diet provides guidelines on eating nutrient-rich foods to maintain healthy blood pressure levels, which can help people lose weight. In addition, it is a tasty diet that you can maintain for life.

Benefits of this diet Helps you lose weight. Helps throw down your risk of heart disease and stroke, and diabetes. Helps you maintain a healthy blood pressure level. Helps you eat foods that are high in nutrients for a healthier life. Can help you to uphold a healthy weight for the rest of your life. Can help you end down on your sodium intake.

What can you eat and can't eat? The dash diet limits the amount of salt (sodium) you eat and the number of fats and sugars. The menu concentrates on fruits, vegetables, low-fat or nonfat dairy products, fish, poultry, and lean meats. Choose foods with low amounts of sodium. More fruits and vegetables are encouraged. Fruits and vegetables will furnish vitamins and minerals that help you to maintain a healthy blood pressure level. Look for fresh, frozen, or canned varieties without added sauces or salt. Choose low-fat or non-fat dairy products. A diet high in fat can raise your blood pressure. Choose lean meats. Lean meat is a good source of protein and will help you maintain a healthy blood appetite and throw out your risk of heart disease and stroke. Choose highly marbled beef, lamb, chicken, and fish; all provide vitamins and minerals that help you to maintain a healthy blood pressure level. Limit your intake of sweets, sugar, candy, cake, and cookies. These foods have lots of calories and little nutritional value.

Dash diet tips and tricks The dash diet recommends a moderate amount of fat and a limited amount of saturated fat in your diet. The dash diet has a low-sodium intake that can be made up mainly of vegetables, fruit, fish, and low-fat dairy products. These foods are also high in nutrients such as essential vitamins and minerals. Foods high in protein include beans, nuts, soy products, and chicken or turkey. Fruits such as strawberries or blueberries contain certain antioxidants that may prevent weight gain. Eat a large breakfast and serve yourself a small amount of food at each meal. Be sure to include sufficient fiber in your diet to help maintain a healthy weight. Fiber is found in vegetables such as parsley, celery, and spinach. Eat a lot of fruits and vegetables that are rich in vitamins and minerals. Eat more whole-grain loaves of bread and cereals that are high in fiber and low in fat. · Eat more lean meats, fish, and poultry. Get regular servings of milk and cheese. Enjoy potatoes and pasta in small quantities. Select whole grains instead of refined grain products. Try to make your main dish a low-fat or nonfat dish instead of using high-fat toppings.

Dash diet to lower heart pressure and to lose weight The dash diet is intended to help you lower your blood pressure, lose weight, or both. The cardio toxicity of sodium can be reduced by decreasing your daily salt intake. Studies show that people who eat less sodium have a lower risk of developing high blood pressure. However, high salt intake may also increase your risk of heart disease or stroke and other health problems. To lower salt intake, use herbs and spices to flavor food instead of adding salt during cooking or at the table. The dash diet makes it easier for people to eat high nutrients and help them lose weight. It is based on eating: A high-protein diet of lean meats, such as fish and chicken, low-fat dairy products, beans, and nuts. Foods rich in protein are also called high-protein foods. Protein and calories in the diet help you to maintain a healthy weight.

Chapter 1.

Breakfast

1. Quiche Lorraine Preparation time: 15 minutes Cooking time: 18 minutes Servings: 4 Ingredients: 1/3 cup butter, softened 1 cup almond flour 1/2 teaspoon salt 1 oz. bacon, chopped 1 white onion, diced 1/3 cup heavy cream 5 oz. Swiss cheese, grated 2 eggs, whisked 1/2 teaspoon ground black pepper 1 teaspoon olive oil Directions: 1. Make the quiche crust: combine together softened butter, almond flour, and salt. Knead the dough. Roll it up. Place it in the pie pan and flatten

2. 3.

4. 5.

to get pie crust. Pin it with the help of the fork. Warmth the oven to 360F and put the pan with pie crust inside. Cook it for 18 minutes. Meanwhile, pour olive oil in the skillet. Add diced onion and chopped bacon. Cook the ingredients for 5-6 minutes or until they are soft. When the pie crust is cooked, remove it from the oven and chill little. Spread it with the onion mixture and sprinkle with Swiss cheese. Then combine together whisked eggs and heavy cream. Pour the liquid over the cheese. Transfer the pie in the oven and cook for 10 minutes at 355F. Chill the cooked quiche well and cut into the servings.

Nutrition: Calories 291 Fat 25.8 Fiber 0.9 Carbs 4.5 Protein 11.4

2. Breakfast Zucchini Bread Preparation time: 15 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 1/2 cup walnuts, chopped 1 teaspoon baking powder 1 tablespoon lemon juice 1 tablespoon flax meal 1 1/2 cup almond flour 1 zucchini, grated 1 teaspoon xanthan gum 1 tablespoon butter, melted 3 eggs, beaten 1 teaspoon salt Directions:

1. Preheat oven to 360F. In the mixing bowl, combine all wet ingredients. Whisk the mixture well. 2. Then add baking powder, flax meal, almond flour, zucchini, xanthan gum, and salt. Mix up the mixture. Add chopped walnuts and stir it well. You will get a liquid but thick dough. Check if you add all the ingredients. 3. Transfer the dough into the non-sticky loaf mold and flatten its surface with the spatula. 4. Set the bread in the oven and cook for 50 minutes. Check if the bread cooked with the help of the toothpick -if it is clean – the bread is cooked. 5. Detach the zucchini bread from the oven and chill well, then remove it from the mold and let it chill totally. Slice it. Nutrition: Calories 123 Fat 10.7 Fiber 1.6 Carbs 3.4 Protein 5.6

3. Granola Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 4 tablespoons walnuts 3 tablespoons pecans 3 tablespoons hazelnuts 1 tablespoon chia seeds 2 tablespoons pumpkin seeds 2 tablespoons flax meal 1 tablespoon coconut shred 1 tablespoon Erythritol 2 tablespoons almond butter

1 tablespoon peanut butter Directions: 1. Chop walnuts, pecans, hazelnuts, pumpkin seeds, and transfer in the mixing bowl. 2. Add chia seeds, flax meal coconut shred, Erythritol, almond butter, and peanut butter. Mix up the mixture. The mass should be sticky. Preheat the oven to 300F. Line the tray with parchment. 3. Transfer the nut mixture in the parchment and flatten it into the layer. Place the tray in the oven and cook it for 25 minutes. 4. When the time is over, remove the tray from oven and chill granola. 5. Break it into medium size pieces. Store granola in the glass jar with the closed lid. Nutrition: Calories 373 Fat 34.5 Fiber 7.4 Carbs 11.7 Protein 11.6

4. Cheddar Souffle Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 oz. Cheddar cheese, grated 1/2 teaspoon ground black pepper 1/2 teaspoon salt 1/2 cup almond milk 1/2 onion 1 bay leaf 1/4 teaspoon peppercorn 1 tablespoon coconut shred 2 teaspoon butter, melted

2 eggs 1 teaspoon coconut oil 1/2 teaspoon paprika Directions: 1. Brush the ramekins with coconut oil and sprinkle with coconut shred. Then pour almond milk in the saucepan. Add onion and peppercorns. Bring it to boil. 2. Remove onion and peppercorns. Toss butter in the pan and add the almond flour. Stir it well until smooth. Add salt, ground black pepper, and paprika. Mix up well. After this, separate egg yolk and egg whites. 3. Add egg yolks in the almond flour mixture. Stir it well. Add almond milk and start to preheat it. Stir it all the time until the mixture is smooth. After this, whisk the egg whites till the strong peaks. Add grated Cheddar in the almond flour mixture. Mix it up. 4. Then chill the mixture little. Add egg whites and mix up gently. Preheat the oven to 365F. Place the cheese mixture into the prepared ramekins and transfer on the tray. 5. Set the tray in the preheated oven and cook for 15 minutes. When the souffle is cooked, it will have a light brown color. Nutrition: Calories 384 Fat 34.3 Fiber 2.4 Carbs 7.6 Protein 14.g

5. Mediterranean Omelette Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 3 eggs, beaten

1 tablespoon ricotta cheese 2 oz. feta cheese, chopped 1 tomato, chopped 1 teaspoon butter 1/2 teaspoon salt 1 tablespoon scallions, chopped Directions: 1. Mix up together ricotta cheese and eggs. Add salt and scallions. Toss butter in the skillet and melt it. 2. Pour 1/2 part of whisked egg mixture in the skillet and cook it for 5-6 minutes or until it is solid -the omelet is cooked. 3. Then transfer omelet in the plate. 4. Make the second omelet with the remaining egg mixture. Sprinkle each omelet with Feta and tomatoes. Roll them. Nutrition: Calories 203 Fat 15.2 Fiber 0.5 Carbs 3.5 Protein 13.6

6. Bacon Egg and Spinach Casserole Preparation Time: 15 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 1/4 tsp. black pepper 1/3 green bell pepper, chopped 24 oz. spinach 3/4 cup cheddar, shredded 1 cup egg white 2/3 cup mushrooms, sliced 4 slices bacon, low sodium

2 tbsp. olive oil, separated 1/3 cup red onion, chopped olive oil cooking spray 1/4 tsp. salt 1 large egg 1/3 red bell pepper, chopped Directions: 1. Scrub the bell pepper and mushrooms thoroughly. Chop the bell pepper and slice the mushrooms and set to the side. Remove the outer skin from the onion and chop into small pieces. Set to the side. Empty one tablespoon of the oil into a pan and arrange the sliced bacon, so they are not touching. Brown for approximately 2 minutes while flipping over as needed to fry to your preferred crispiness. 2. Transfer to a platter layered with kitchen paper and set to the side to cool. Adjust your stove to heat at the temperature of 375° Fahrenheit. Apply olive oil to a glass baking dish and set to the side. Transfer the 3 teaspoons of oil that remains into the skillet and combine the chopped mushrooms, onion, and bell pepper into the pan. 3. Heat for approximately three minutes. Half of the vegetables should be distributed using a slotted spoon on the prepped baking dish’s base. Layer the spinach over the vegetables and empty the remaining cooked vegetables on top of the spinach. 4. Use a glass dish to combine the pepper, egg, egg whites, and salt until integrated. Empty the dish on top of the cooked vegetables. Take the cooked bacon, crush it into small chunks over the eggs, and dust it with the shredded cheese. 5. Heat in the stove for 20 minutes and remove to the counter. Wait about a quarter of an hour before serving and enjoy! Nutrition: Calories: 248 Total Fat: 15g Total Carbohydrates: 8g Fiber: 3g Sugar: 2g

Protein: 21g

7. Biscuits and Gravy Preparation Time: 15 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 1 1/4 cups whole wheat flour, separated 1/2 tsp. Mrs. Dash’s Table Blend, salt-free 2 tbsp. olive oil 1/4 tsp. black pepper 1 oz. margarine 1/2 tbsp. baking powder, salt-free 1/2 tsp. sugar, granulated 1/4 tsp. salt 1 and 1/2 cup milk, skim and separated Directions: 1. Adjust the stove temperature to heat at 425° Fahrenheit. Layer a flat sheet with baking lining and set to the side. Use a glass dish to blend the baking powder, one cup of the flour, seasoning, margarine, and granulated sugar until there is no more lumpiness present. 2. Finally, integrate 8 ounces of the milk into the mixture and blend until it becomes a thick dough. Dust a flat surface with 2 tablespoons of the flour and flatten the pastry to be about one-inch thick. Get a glass or a cookie cutter that is at least 2 inches in diameter, cut the dough into 6 individual circles. 3. Arrange on the prepped flat sheet and heat for approximately 14 minutes. In the meantime, heat the olive oil, pepper, leftover 1/8 cup of flour, the leftover one-half cup of the skim milk, and salt in a skillet. Warm gently for about 10 minutes as the gravy reduces while occasionally stirring. 4. Transfer the biscuits from the stove and move them onto individual serving plates. Slice them in half and drizzle the gravy over the top. Serve immediately and enjoy! Nutrition:

Calories: 370 Total Fat: 21g Total Carbohydrates: 34g Fiber: 1g Sugar: 2g Protein: 14g

8. Breakfast Tostada Preparation Time: 15 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 8 corn tortillas, low sodium 2 scallions, sliced thinly 8 tbsp. cream cheese, low-fat 1 tsp. Tabasco hot sauce 2 small tomatoes, deseeded and chopped 1 medium jalapeno, chopped 8 large eggs 2 slices Swiss cheese, low sodium 3 tbsp. cilantro, chopped olive oil cooking spray Directions: 1. Set your stove to the temperature of 375 Fahrenheit. Place the jalapeno pepper over the stove burner on the setting of a medium. Flip the pepper over as it begins to turn black. This should take approximately 2 minutes. 2. Turn the burner off and move the jalapeno with the tongs to a paper towel for about 5 minutes. In the meantime, arrange the tortillas onto the rack in the stove so they will not fall through. Heat for approximately 6 minutes and remove carefully to serving dishes. 3. Put on a pair of gloves and rub the skin off of the jalapeno and chop finely. Set to the side. Thoroughly wash the tomatoes and chop the scallions and tomatoes. Set aside. Blend the cream cheese and Tabasco

sauce in a glass dish until the consistency is smooth. Set to the side. 4. Coat a pan with the oil spray and heat the chopped jalapeno for about 90 seconds. In a separate dish, whip the eggs and transfer the chopped scallions into the dish. Empty the eggs into the skillet and occasionally stir the eggs to set for approximately 60 seconds. 5. Combine the chopped tomatoes and sliced cheese to the skillet and heat for another 2 minutes. Remove from the burner. Evenly distribute the sour cream to each tortilla, spreading almost to the edges. Split the egg mixture evenly between each of the tortillas and serve immediately. Nutrition: Calories: 211 Total Fat: 8g Total Carbohydrates: 22g Fiber: 6g Sugar: 0.6g Protein: 12g

9. Creamy Banana Oatmeal Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 cup of berries of choice 2 cups oats, old fashioned 1 and 1/3 cup almonds, sliced 3 and 1/4 cups water 1 tbsp. ground cinnamon 2 medium bananas Directions: 1. Crush the bananas thoroughly until smooth. 2. Empty the water into a saucepan and incorporate the mashed banana. 3. Combine the oats in the pan and heat until the water bubbles. 4. Adjust the temperature of the burner to low and continue to warm for approximately 7 minutes.

5. Remove from heat and top with the ground cinnamon, berries, and sliced almonds. Serve immediately and enjoy! Nutrition: Calories: 265 Total Fat: 3g Total Carbohydrates: 47g Fiber: 5g Sugar: 0g Protein: 15g

10.

Egg Salad

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 and 1/2 cups pre-packaged salad greens 1/8-cup mozzarella cheese 1 cup sweet bell pepper of your choice, chopped 1/4 tsp. black pepper 1 tbsp. avocado, diced 2 large eggs 3/4 cup tomato, chopped 1/4 tsp. salt 8 cups cold water, separated 1 tsp. thyme, crushed 1/2 cup cucumber, sliced 1 tsp. olive oil Directions: 1. Empty 4 cups of the cold water into a stockpot with the eggs and turn the burner on. When the water starts to bubble, set a timer for 7 minutes. 2. Meanwhile, scrub and chop the tomato, cucumber, avocado, and bell pepper and transfer to a salad dish.

3. After the timer has chimed, remove the hot water and empty the remaining 4 cups of cold water on top of the eggs. Set aside for approximately 5 minutes. Peel the shell once cooled and dice into small pieces then transfer to the dish. 4. Combine the salad greens and shredded mozzarella cheese to the salad dish and turn until integrated with the vegetables. Dispense the olive oil over the dish and blend the crushed thyme, pepper, and salt until mixed well. 5. Serve immediately and enjoy! Nutrition: Calories: 200 Total Fat: 18g Total Carbohydrates: 3g Fiber: 0g Sugar: 0g Protein: 10g

11.

Homemade Bacon

Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 4 Ingredients: 1 tsp. cumin seasoning 1 tsp. black pepper 2 tbsp. olive oil 16 oz. pork belly, sliced no more than 1/4 inch thick 4 tsp. liquid smoke 2 tsp. smoked paprika seasoning 3 tbsp. maple syrup 1/4 tsp. salt Directions: 1. Set your stove to the temperature of 200° Fahrenheit. Cover a flat sheet with a rim with foil. Set to the side. Remove the rind from the pork

2.

3.

4. 5.

belly slices by using kitchen scissors and arrange the slices on the prepped baking pan, so they are in a single layer and not touching. Utilize another pan if necessary, depending on the thickness of your bacon. In a glass dish, blend the maple syrup and the liquid smoke until integrated. In a separate dish, combine the pepper, cumin, and smoked paprika fully. Use a pastry brush to apply the maple syrup to each of the bacon slices. Turn the slices over. Dust all of the slices with the mixed seasonings and rub the spices into the meat. Empty the olive oil into a skillet and arrange the slices in a single layer. You will need to cook in stages. Brown for approximately 2 minutes while turning over as needed to fry to your desired crispiness fully.Arrange to the plate and enjoy while hot!

Nutrition: Calories: 145 Total Fat: 15g Total Carbohydrates: 0g Fiber: 0g Sugar: 0g Protein: 3g

12.

Oatmeal Pancakes

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 1/2 tsp. ground cinnamon 4 oz. whole wheat flour 2 oz. oats, old fashioned 1 tsp. baking powder, salt-free 1/8 tsp. salt olive oil cooking spray 4 oz. milk, skim

1/8-cup Greek yogurt, no-fat 1 large egg 1/2 tsp. vanilla extract 3 tsp. brown sugar Directions: 1. In a big dish, blend the salt, whole wheat flour, ground cinnamon, and whole oats, and baking powder, combine completely. Using another dish, fully integrate the milk and egg until the mixed well. 2. Combine the vanilla extract, yogurt, and brown sugar into the eggs and whisk to remove any lumpiness. Slowly empty the egg dish into the flour dish, making sure it is combined but do not mix too thoroughly. 3. Warm a skillet. Make sure the skillet is sprayed with olive oil. Distribute approximately a quarter of the batter into the skillet. Turn the pancake over after the top starts to bubble after about 60 seconds. 4. Let the pancake cook for approximately another minute and flip as needed until browned completely. Remove to a plate and coat the skillet with an additional coat of olive oil spray. 5. Repeat until all the pancakes are finished. Serve while hot and enjoy! Nutrition: Calories: 196 Total Fat: 2g Total Carbohydrates: 32g Fiber: 4g Sugar: 2g Protein: 10g

13.

Sausage and Potatoes Mix

Preparation time: 10 minutes Cooking time: 22 minutes Servings: 4 Ingredients: 1/2-pound smoked sausage, cooked and chopped 3 tablespoons olive oil

3/4-pounds red potatoes, cubed yellow onions, chopped 1 teaspoon thyme, dried 2 teaspoons cumin, ground A pinch of black pepper Directions: 1. Warm-up a pan using the oil over medium-high heat, add potatoes and onions, stir and cook for 12 minutes. 2. Supply sausage, thyme, cumin, and black pepper, stir, cook for 10 minutes more, divide between plates and serve for lunch. 3. Enjoy! Nutrition: Calories: 199 Total Fat: 2g Total Carbohydrates: 14g Fiber: 4g Sugar: 0g Protein: 8g

14.

Nice Wheat Muffins

Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: cooking spray 2 cups whole wheat flour 1/2 cup of sugar 3 1/2 tsps. baking powder 2 egg whites 3 Tbsps. canola oil 1/3 cups fat-free milk Tbsp. white vinegar (add this towards the nonfat milk and stir well) Optional: 1 cup blueberries, fresh or frozen

Directions: 1. Preheat the oven to 350F. Insert paper lines right into a muffin tray. 2. Place the flour, baking powder, sugar within a bowl, and mix well. 3. If the blueberries should be added, fold the fruits into the batter since it will avoid the fruits engaging in the bowl's bottom. Leave aside. In another bowl, mix in the total amount of ingredients. 4. Fold the flour mixture, combine well without over-mixing. Fold the batter into the muffin cups and place it within the oven. 5. Bake for approximately 25 minutes before muffins are well cooked. Nutrition: Calories: 134 Total Fat: 1.4g Total Carbohydrates: 27g Fiber: 4g Sugar: 5g Protein: 6g

15.

Pumpkin Vanilla Smoothie

Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 2 cup milk Tbsps. unsweetened instant tea (optional) 1/2 tsp. pumpkin pie spice 1/4 tsp. ground cardamom 1 banana 3/4 cup fat -free vanilla yogurt 1/2 cup canned pumpkin 1 Tbsp. pure maple syrup 1 cup ice (about 10 cubes) Directions: 1. Place the moment tea as well as the spices inside a food processor.

2. Mix inside the milk and process before tea is well dissolved. 3. Toss in the total amount ingredients, excluding the ice and blend until smooth. 4. Depending on the thickness, continue adding ice to find you in the right consistency. 5. Transfer the mixture into individual glasses and serve. Nutrition: Calories: 175 Total Fat: 0g Total Carbohydrates: 15g Fiber: 5g Sugar: 7g Protein: 23g

16.

Shrimp Skillet

Preparation time: 10 minutes Cooking time: 25 minutes Servings:4 Ingredients:

2 bell peppers 1 red onion 1-pound shrimps, peeled 1/2 teaspoon ground coriander 1/2 teaspoon white pepper 1/2 teaspoon paprika 1 tablespoon butter Directions: 1. Detach the seeds from the bell peppers and cut the vegetable into the wedges. Then place them in the skillet. 2. Add peeled shrimps, white pepper, paprika, and butter. Peel and slice the red onion. Add it in the skillet too. 3. Preheat the oven to 365F. Cover the skillet with foil and secure the edges. 4. Transfer it in the preheated oven and cook for 20 minutes. 5. When the time is over, discard the foil and cook the dish for 5 minutes more -use ventilation mode if you have. Nutrition: Calories 153 Fat 4 Fiber 1.3 Carbs 7.3 Protein 21.5

17.

Coconut Yogurt with Chia Seeds

Preparation time: 2 hours Cooking time: 10 minutes Servings: 4 Ingredients: 1 probiotic capsule -yogurt capsule 1 cup of coconut milk 1 tablespoon coconut meat 4 tablespoons chia seeds

Directions: 1. Pour coconut milk in the saucepan and preheat it till 108F. 2. Then add a probiotic capsule and stir well. Close the lid and leave the coconut milk for 40 minutes. Meanwhile, shred coconut meat. 3. When the time is over, transfer the almond milk mixture into the cheesecloth and squeeze it. Leave it like this for 40 minutes more or until the liquid from yogurt is squeezed. 4. After this, transfer the yogurt into the serving glasses. 5. Add chia seeds and coconut meat in every glass and mix up well.Let the cooked yogurt rest for 10 minutes before serving. Nutrition: Calories 177 Fat 16.9 Fiber 3.9 Carbs 6.5 Protein 2.6

18.

Chia Pudding

Preparation time: 15 minutes Cooking time: 3 minutes Servings: 4 Ingredients: 2 cups almond milk 8 tablespoons chia seeds 1 oz. blackberries 1 tablespoon Erythritol Directions: 1. Preheat almond milk for 3 minutes, then remove it from the heat and add chia seeds. 2. Stir gently and add Erythritol. Mix it up. 3. In the bottom of serving glasses put blackberries. 4. Then pour almond milk mixture over berries. Let the pudding rest for at least 10 minutes before serving.

Nutrition: Calories 331 Fat 31.9 Fiber 6.7 Carbs 11.8 Protein 4.6

19.

Egg Fat Bombs

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 4 oz. bacon, sliced 4 eggs, boiled 1 tablespoon butter, softened 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 tablespoon mayonnaise Directions: 1. Line the tray with the baking paper. Place the bacon on the paper. Warmth the oven to 365F and put the tray inside. 2. Cook the bacon for 10 minutes or until it is light brown. 3. Meanwhile, peeled and chop the boiled eggs and transfer them in the mixing bowl. 4. Add ground black pepper, mayonnaise, and salt. When the bacon is cooked, chill it little and finely chop. Add bacon in the egg mixture. Stir it well. 5. Add softened butter and mix up it again. With the help of the scoop make medium size balls. Before serving, place them in the fridge for 10 minutes. Nutrition: Calories 255 Fat 20.3

Fiber 0.1 Carbs 1.2 Protein 16.1

20.

Morning “Grits”

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 1/2 cup almond milk 1 cup heavy cream, whipped 4 tablespoon chia seeds 3 oz. Parmesan, grated 1/2 teaspoon chili flakes 1/2 teaspoon salt 1 tablespoon butter Directions: 1. Pour almond milk in the saucepan and bring it to boil. Meanwhile, grind the chia seeds with the help of the coffee grinder. 2. Remove the almond milk from the heat and add grinded chia seeds. 3. Add whipped cream, chili flakes, and salt. Stir it well and leave for 5 minutes. 4. After this, add butter and grated parmesan. Stir well and preheat it over the low heat until the cheese is melted. 5. Stir it again and transfer in the serving bowls. Nutrition: Calories 439 Fat 42.2 Fiber 4.4 Carbs 9.6 Protein 10.7

21.

Scotch Eggs

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 4 eggs, boiled 1 1/2 cup ground beef 1 tablespoon onion, grated 1/2 teaspoon ground black pepper 1/2 teaspoon salt 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1 tablespoon butter 3/4 cup of water Directions: 1. In the mixing bowl, merge up together ground beef, grated onion, ground black pepper, salt, dried oregano, and basil. 2. Peel the boiled eggs. Make 4 balls from the ground beef mixture. Put peeled eggs inside every ground beef ball and press them gently to get the shape of eggs. 3. Spread the tray with the butter and place ground beef eggs on it. 4. Add water. 5. Preheat oven to 365F and transfer the tray inside. Cook the dish for 15 minutes or until each side of Scotch eggs is light brown. Nutrition: Calories 188 Fat 13.4 Fiber 0.2 Carbs 0.9 Protein 15.4

22.

Bacon Sandwich

Preparation time: 15 minutes Cooking time: 20 minutes

Servings: 4 Ingredients: 2 oz. bacon, sliced -4 slices 4 eggs, separated 2 teaspoons ricotta cheese 3/4 teaspoon cream of tartar 1 teaspoon flax meal, ground 2 lettuce leaves Directions: 1. Set the eggs yolks with 1 teaspoon of ricotta cheese until you get a soft and light fluffy mixture. After this, whip together egg whites with remaining ricotta cheese, salt, and cream of tartar. When the mixture is fluffy, add ground flax meal and stir gently. 2. Preheat the oven to 310F. Gently combine together egg yolk mixture and egg white mixture. 3. Line the tray with baking paper. Make the 4 medium size clouds from the egg mixture using the spoon. Transfer the tray in the oven and cook them for 20 minutes or until they are light brown. Meanwhile, place bacon slices in the skillet and roast them for 1 minute from each side over the medium-high heat. 4. Chill the bacon little. Transfer the cooked and chilled egg clouds on the plate. 5. Place bacon onto 2 clouds and then add lettuce leaves. Cover them with the remaining egg clouds. Secure the sandwiches with toothpicks and transfer in the serving plate. Nutrition: Calories 218 Fat 15.5 Fiber 0.4 Carbs 2.3 Protein 17.2

23.

Noatmeal

Preparation time: 10 minutes

Cooking time: 10 minutes Servings:4 Ingredients: 1 cup organic almond milk 2 tablespoons hemp seeds 1 tablespoon chia seeds, dried 1 tablespoon Erythritol 1 tablespoon almond flakes 2 tablespoons coconut flour 1 tablespoon flax meal 1 tablespoon walnuts, chopped 1/2 teaspoon vanilla extract 1/4 teaspoon ground cinnamon Directions: 1. Put all the ingredients except vanilla extract in the saucepan and stir gently. 2. Cook the mixture on the low heat for 10 minutes. Stir it constantly. 3. When the mixture starts to be thick, add vanilla extract. Mix it up. 4. Remove the noatmeal from the heat and let it rest little. Nutrition: Calories 350 Fat 30.4 Fiber 8.4 Carbs 16.9 Protein 9.1

24.

Breakfast Bake with Meat

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 1 cup ground beef

1 cup cauliflower, shredded 1/2 cup coconut cream 1 onion, diced 1 teaspoon butter 1/2 teaspoon salt 1/2 teaspoon paprika 1/2 teaspoon garam masala 1 tablespoon fresh cilantro, chopped 1 oz. celery root, grated 1 oz. Cheddar cheese, grated Directions: 1. Mix up together garam masala mixture, celery root, paprika, salt, and ground beef. Mix up together shredded cauliflower and salt. 2. Spread the casserole tray with butter. Make the layer of the ground beef mixture inside the casserole tray. 3. Then place the layer of the cauliflower mixture and diced onion. Sprinkle it with grated cheese and fresh cilantro, Add coconut cream. 4. Cover the surface of the casserole with the foil and secure the lids. Preheat the oven to 365F. Place the casserole tray in the oven and cook it for 30 minutes. 5. When the time is over, transfer the casserole from the oven, remove the foil and let it chill for 15 minutes. Cut it into the serving and transfer in the serving bowls. Nutrition: Calories 192 Fat 14.7 Fiber 2.1 Carbs 6.5 Protein 10

25.

Breakfast Bagel

Preparation time: 15 minutes Cooking time: 30 minutes Servings:4

Ingredients: 1/2 cup almond flour 1 1/2 teaspoon xanthan gum 1 egg, beaten 3 oz. Parmesan, grated 1/2 teaspoon cumin seeds 1 teaspoon cream cheese 1 teaspoon butter, melted Directions: 1. In the mixing bowl, merge up together almond flour, xanthan gum, and egg. Stir it until homogenous. Put the cheese in the separate bowl, add cream cheese. 2. Microwave the mixture until it is melted. Stir it well. Combine together cheese mixture and almond flour mixture and knead the dough. Roll the dough into the log. 3. Cut the log into 3 pieces and make bagels. Line the tray with baking paper and place bagels on it. Brush the meal with melted butter and sprinkle with cumin seeds. 4. Preheat the oven to 365F. Put the tray with bagels in the oven and cook 30 minutes. Check if the bagels are cooked with the help of the toothpicks. 5. Cut the bagels and spread them with your favorite spread. Nutrition: Calories 262, Fat 18.6 Fiber 8.7 Carbs 12 Protein 15.1

26.

Egg and Vegetable Hash

Preparation time: 8 minutes Cooking time: 20 minutes Servings: 4

Ingredients: 4 eggs 1 white onion, diced 6 oz. turnip, chopped 2 bell peppers, chopped 1 garlic clove, peeled, diced 1 jalapeno pepper, sliced 5 oz. Swiss cheese, grated 1 tablespoon lemon juice 1 tablespoon canola oil 1/2 teaspoon Taco seasoning Directions: 1. Set the eggs in the bowl and whisk gently. Then pour canola oil in the pan and preheat it. 2. Add chopped turnips and white onion. Mix up the vegetables and cook them for 5 minutes over the medium heat. Stir them from time to time. Then add diced garlic and chopped peppers. 3. Sprinkle the vegetables with taco seasoning and mix up well. Add lemon juice and close the lid. Cook it for 5 minutes more. 4. Then set the whisked egg mixture over the vegetables. Sprinkle with the grated cheese. Close the lid and cook it on the low heat for 10 minutes. Nutrition: Calories 184 Fat 12 Fiber 1.5 Carbs 8.7 Protein 11

27.

Cowboy Skillet

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4

Ingredients: 1 cup rutabaga, chopped 3 eggs, whisked 1/2 cup fresh cilantro, chopped 6 oz. chorizo, chopped 1/2 teaspoon cayenne pepper 1 tablespoon olive oil 3/4 cup heavy cream Directions: 1. Put rutabaga in the skillet. Add olive oil and chorizo. 2. Mix the mixture up and close the lid. Cook it for 5 minutes. 3. When rutabaga becomes tender, adds whisked eggs and chopped cilantro. 4. Add heavy cream and stir the meal with the help of a spatula. 5. Close the lid and sauté it for 10 minutes over the medium-low heat. Nutrition: Calories 362 Fat 31.5 Fiber 1 Carbs 4.7 Protein 15.4

28.

Feta Quiche

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 8 oz. Feta cheese, crumbled 5 eggs, whisked 1 cup spinach, chopped 1 garlic clove, diced 1 white onion, diced 1 teaspoon butter

5 oz. Mozzarella, chopped 1/2 teaspoon chili flakes 1 teaspoon paprika 1/2 teaspoon white pepper 1/2 cup whipped cream Directions: 1. Toss butter in the skillet and preheat it. Add diced garlic and onion and cook it over the medium heat until the vegetables are soft. 2. Transfer the cooked vegetables in the mixing bowl. Add crumbled cheese, whisked eggs, spinach, chopped Mozzarella, chili flakes, paprika, white pepper, and whipped cream. 3. Mix the mixture well and transfer in the non-sticky mold. Flatten it gently with the spatula. 4. Place the mold in the preheated to 365f oven and cook quiche for 25 minutes. 5. Chill the quiche little and then cut into the servings. Nutrition: Calories 198 Fat 14.7 Fiber 0.5 Carbs 4 Protein 13

29.

Bacon Pancakes

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 3 oz. bacon, chopped 1/2 cup almond flour 3/4 cup heavy cream 1/2 teaspoon baking powder 1/4 teaspoon salt

1 egg, whisked Directions: 1. Set the chopped bacon in the skillet and cook it for 5-6 minutes over the medium-high heat. The cooked bacon should be a little bit crunchy. 2. Meanwhile, mix up together almond flour, heavy cream, salt, baking powder, and whisked egg. When the mixture is smooth, the batter is cooked. 3. Add the cooked bacon in the batter and stir it gently with the help of the spoon. Don’t clean the skillet after t bacon. Ladle the bacon batter in the skillet and make the pancake. 4. Cook it for 1 minute from one side and then flip onto another side. Cook it for 1.5 minutes more. 5. Make the same steps with the remaining batter. Transfer the pancakes on the serving plate. Nutrition: Calories 458 Fat 40.1 Fiber 0.8 Carbs 4.1 Protein 20.9

30.

Waffles

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 2 tablespoon butter, melted 4 eggs, whisked 1 teaspoon baking powder 1 teaspoon lemon juice 1 cup almond flour 1/2 teaspoon vanilla extract

1 tablespoon Erythritol 3/4 cup organic almond milk Directions: 1. In the mixing bowl combine together all the ingredients. 2. Whisk the smooth and homogenous batter. 3. Preheat the waffle maker well. 4. Pour enough of the batter in the waffle maker. Flatten it gently to get a waffle. Close it and cook until lightly golden. 5. Repeat the same steps with all remaining batter. Serve the waffles warm. Nutrition: Calories 167 Fat 13.7 Fiber 1 Carbs 3 Protein 7.4

Chapter 2.

31.

Soups and Chowders

Soup for the Day

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1 Beef Steak (cubed) 1 chopped onion (med.) 1 tbsp. Olive Oil 5 thinly sliced med. Carrots 4 cups Cabbage 4 diced Red Potatoes 2 diced Celery Stalks 2 cans Tomatoes, diced 2 cans Beef Broth 1 tsp. Sugar 1 can Tomato Soup 1 tsp. Parsley Flakes (dried) 2 tsp. Italian Seasoning Directions: 1. In a skillet, sauté onion, and steak in oil. Transfer the sautéed mixture to the slow cooker. Put the rest of the fixing in the slow cooker. Cook on “low” for 10 hrs. Serve hot.

Nutrition: Calories 259.6 Fat 6.7 g Cholesterol 29.8 mg Sodium 699.2 mg Carbohydrates 31.6 mg Fiber 4.6 g Protein 18.9 g

32.

Chipotle Squash Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 6 cups Butternut Squash (cubed) 1/2 cup chopped Onion 2 tsp. Adobo Chipotle 2 cups Chicken Broth 1 tbsp. Brown Sugar 1/4 cup Tart Apple (chopped) 1 cup Yogurt (Greek style) 2 tbsp. Chives (chopped) Directions: 1. Except for yogurt, chives, and apple, place all the ingredients in the slow cooker. Cook on “low”. Now, in a blender or food processer, puree the cooked ingredients. Transfer puree to slow cooker. 2. Put the yogurt and cook on “Low” within 20 more minutes. Garnish with chives and apples. Serve hot in heated bowls. Nutrition: Calories 102 Fat 11 g Cholesterol 2 mg

Sodium 142 mg Carbohydrates 22 mg Fiber 3 g Protein 4 g

33.

Kale Verde

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1/4 cup Olive Oil (extra virgin) 1 Yellow Onion (large) 2 cloves Garlic 2 ounces Tomatoes, dried 2 cups Yellow Potatoes (diced) 14-ounce Tomatoes (diced) 6 cups Chicken broth White pepper (ground) 1-pound o chopped Kale Directions: 1. Sauté onion for 5 minutes in oil. Add the garlic and sauté again for 1 minute. Transfer the sautéed mixture to the slow cooker. Put the rest of the fixing except pepper into the slow cooker. Cook on “low”. Season with white pepper to taste. Serve hot in heated bowls Nutrition: Calories 257 Fat 22 g Cholesterol 3 mg Sodium 239 mg Carbohydrates 27 mg Fiber 6 g Protein 14 g

34.

Escarole with Bean Soup

Preparation time: 5 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1 tbsp. Olive Oil 8 crushed cloves Garlic 1 cup chopped Onions 1 diced Carrot 3 tsp. Basil (dried) 3 tsp. Oregano (dried) 4 cups Chicken Broth 3 cups chopped Escarole 1 cup of Northern Beans (dried) Parmesan Cheese (grated) 14 ounces or Tomatoes (diced) Directions: 1. Sauté garlic for 2 minutes in oil using a large soup pot. Except for the cheese, broth, and beans, add the rest of the ingredients and cook for 5 minutes. Transfer the cooked ingredients to the slow cooker. 2. Mix in the broth and beans. Cook on “low. Garnish with cheese. Serve hot in heated bowls. Nutrition: Calories 98 Fat 33 g Cholesterol 1 mg Sodium 115 mg Carbohydrates 14 mg Fiber 3 g Protein 8 g

35.

Chicken Squash Soup

Preparation time: 5 minutes

Cooking time: 40 minutes Servings: 4 Ingredients: 1/2 Butternut Squash (large) 1 clove Garlic 1 1/4 quarts broth (vegetable or chicken) 1/8 tsp. Pepper (white) 1/2 tbsp. chopped Parsley 2 minced Sage leaves 1 tbsp. Olive Oil 1/4 chopped onion (white) 1/16 tsp. Black Pepper (cracked) 1/2 tbsp. of Pepper Flakes (chili) 1/2 tsp. chopped rosemary Directions: 1. Preheat oven to 400 degrees. Grease a baking sheet. Roast the squash in a preheated oven for 30 minutes. Transfer it to a plate and let it cool. Sauté onion and garlic in the oil. 2. Now, scoop out the flesh from the roasted squash and add to the sautéed onion and garlic. Mash all of it well. Pour 1/2 quart of the broth into the slow cooker. Add the squash mixture. Cook on “low”. Using a blender, make a smooth puree. 3. Transfer the puree to the slow cooker. Attach in the rest of the broth and other ingredients. Cook again on “high”. Serve in heated soup bowls. Nutrition: Calories 158 Fats 6 g Sodium 699 mg Carbohydrates 24 mg Fiber 6 g Protein 3 g

36.

Veggie and Beef Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1 chopped Carrot 1 chopped Celery Rib 3/4 l. Sirloin (ground) 1 cup Water 1/2 Butternut Squash (large) 1 clove Garlic 1/2 quart Beef broth 7 ounces diced Tomatoes (unsalted) 1/2 tsp. Kosher Salt 1 tbsp. chopped parsley 1/4 tsp. Thyme (dried) 1/4 tsp. Black Pepper (ground) 1/2 Bay Leaf Directions: 1. Sauté all the vegetables in oil. Put the vegetables to the side, then place sirloin in the center. Sauté, using a spoon to crumble the meat. When cooked, combine with the vegetables on the sides of the pan. 2. Now, pour the rest of the ingredients into the slow cooker. Add cooked meat and vegetables. Stir well. Cook on “low”. Serve in soup bowls. Nutrition: Calories 217 Fats 7 g Cholesterol 53 mg Sodium 728 mg Carbohydrates 17 mg Fiber 5 g Protein 22 g

37.

Collard, Sweet Potato and Pea Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 3 1/2 oz. Ham Steak, chopped 1/2 chopped Yellow Onion 1/2 lb. sliced Sweet Potatoes 1/4 tsp. Red Pepper (hot and crushed) 1/2 cup frozen Peas (black-eyed) 1/2 tbsp. Canola Oil 1 minced clove of Garlic 1/2 cup Water 1/4 tsp. Salt cups Collard Greens (julienned and without stems) Directions: 1. Sauté ham with garlic and onion in oil. In a slow cooker, place other ingredients except for collard greens and peas. 2. Add in the ham mixture. Cook on “low”. Now, add collard green and peas and cook again for an hour on “low.” Serve in soup bowls. Nutrition: Calories 172 Fats 4 g Sodium 547 mg Carbohydrates 24 mg Fiber 4 g Protein 11 g

38.

Bean Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients:

1/2 cup Pinto Beans (dried) 1/2 Bay Leaf 1 clove Garlic 1/2 onion (white) 2 cups Water 1 tbsp. Cilantro (chopped) 2 cubed Avocado 1/8 cup White Onion (chopped) 1/4 cup Roma Tomatoes (chopped) 2 tbsp. Pepper Sauce (chipotle) 1/4 tsp. Kosher Salt 1 tbsp. chopped Cilantro 2 tbsp. Low Fat Monterrey Jack Cheese, shredded Directions: 1. Place water, salt, onion, pepper, garlic, bay leaf, and beans in the slow cooker. Cook on high. Discard the Bay leaf. Serve in heated bowls. Nutrition: Calories 258 Fats 19 g Cholesterol 2 mg Sodium 620 mg Carbohydrates 25 mg Fiber 11 g Protein 8 g

39.

Brown Rice and Chicken Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1/3 cups Brown Rice 1 chopped Leek 1 sliced Celery Rib

1 1/2 cups water 1/2 tsp. Kosher Salt 1/2 Bay Leaf 1/8 tsp. Thyme (dried) 1/4 tsp. Black Pepper (ground) 1 tbsp. chopped parsley 1/2 quart Chicken Broth (low sodium) 1 sliced Carrot 3/4 lb. of Chicken Thighs (skin and boneless) Directions: 1. Boil 1 cup of water with 1/2 tsp. of salt in a saucepan. Add the rice. Cook for 30 minutes on medium flame. Brown chicken pieces in the oil. Transfer the chicken to a plate when done. 2. In the same pan, sauté the vegetables for 3 minutes. Now, place the chicken pieces in the slow cooker. Add water and broth. Cook on “low”. Put the rest of the fixing, the rice last. Cook again for 10 minutes on “high.” After discarding Bay leaf, serve in soup bowls Nutrition: Calories 208 Fats 6 g Cholesterol 71 mg Sodium 540 mg Carbohydrates 18 mg Fiber 2 g Protein 20 g

40.

Broccoli Soup

Preparation time: 5 minutes Cooking time: 40 minutes Servings: 2 Ingredients: 4 cups chopped broccoli 1/2 cup chopped onion (white)

1 1/2 cup Chicken Broth (low sodium) 1/8 tsp. Black Pepper (cracked) 1 tbsp. Olive Oil 1 Garlic Clove 1/16 tsp. Pepper Flakes (chili) 1/4 cup Milk (low fat) Directions: 1. In the slow cooker, cover the broccoli with water and cook for an hour on “high.” Set aside after draining. Sauté onion and garlic in oil and transfer them to slow cooker when done. Add the broth. 2. Cook on “low”. Set the mixture to a blender and make a smooth puree. Add black pepper, milk, and pepper flakes to the puree. Boil briefly. Serve the soup in heated bowls. Nutrition: Calories 291 Fats 14 g Cholesterol 24 mg Sodium 227 mg Carbohydrates 28 mg Fiber 6 g Protein 17 g

41.

Hearty Ginger Soup

Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 3 cups coconut almond milk 2 cups of water 1/2 pound chicken breast halves, cut into chunks 3 tablespoons fresh ginger root, minced 2 tablespoons fish sauce 1/4 cup fresh lime juice

2 tablespoons green onions, sliced 1 tablespoon fresh cilantro, chopped Directions: 1. Take a saucepan and add coconut almond milk and water. Bring the mixture to a boil and add the chicken strips. Adjust the heat to medium, and then simmer for 3 minutes. Stir in the ginger, lime juice, and fish sauce. Sprinkle a few green onions and cilantro. Nutrition: Calories: 415 Fat: 39g Carbohydrates: 8g Protein: 14g Sodium: 150 mg

42.

Tasty Tofu and Mushroom Soup

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 3 cups prepared dashi stock 1/4 cup shiitake mushrooms, sliced 1 tablespoon miso paste 1 tablespoon coconut aminos 1/8 cup cubed soft tofu 1 green onion, diced Directions: 2. Take a saucepan and add the stock; bring to a boil. Add mushrooms, cook for 4 minutes. Take a bowl and add coconut aminos, miso pastes, and mix well. Pour the mixture into stock and let it cook for 6 minutes on simmer. Add diced green onions and enjoy! Nutrition: Calories: 100

Fat: 4g Carbohydrates: 5g Protein: 11 Sodium: 87 mg

43.

Ingenious Eggplant Soup

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1 large eggplant, washed and cubed 1 tomato, seeded and chopped small onion, diced tablespoons parsley, chopped 2 tablespoons extra virgin olive oil 2 tablespoons distilled white vinegar 1/2 cup parmesan cheese, crumbled Sunflower seeds as needed Directions: 1. Preheat your outdoor grill to medium-high. Pierce the eggplant a few times using a knife/fork. Cook the eggplants on your grill for about 15 minutes until they are charred. Put aside and allow them to cool. 2. Remove the eggplant's skin and dice the pulp. Put it in a mixing bowl and add parsley, onion, tomato, olive oil, feta cheese, and vinegar. Mix well and chill for 1 hour. Season with sunflower seeds and enjoy! Nutrition: Calories: 99 Fat: 7g Carbohydrates: 7g Protein:3.4g Sodium: 90 mg

44.

Loving Cauliflower Soup

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 4 cups vegetable stock 1-pound cauliflower, trimmed and chopped 7 ounces Kite ricotta/cashew cheese 4 ounces almond butter Sunflower seeds and pepper to taste Directions: 1. Put almond butter and melt in a skillet over medium heat. Add cauliflower and sauté for 2 minutes. Add stock and bring the mix to a boil. 2. Cook until cauliflower is al dente. Stir in cream cheese, sunflower seeds, and pepper. Puree the mix using an immersion blender. Serve and enjoy! Nutrition: Calories: 143 Fat: 16g Carbohydrates: 6g Protein: 3.4g Sodium: 510 mg

45.

Garlic and Lemon Soup

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 3 Ingredients: avocado, pitted and chopped 1 cucumber, chopped bunches spinach 1 1/2 cups watermelon, chopped

bunch cilantro, roughly chopped Juice from 2 lemons 1/2 cup coconut aminos 1/2 cup lime juice Directions: 1. Add cucumber, avocado to your blender, and pulse well. Add cilantro, spinach, and watermelon and blend. Add lemon, lime juice, and coconut amino. Pulse a few more times. Transfer to a soup bowl and enjoy! Nutrition: Calories: 100 Fat: 7g Carbohydrates: 6g Protein: 3g Sodium: 0 mg

46.

Italian Wedding Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1-pound ground turkey breast 11/2 cups cooked Brown Rice 1 onion, grated 1/4 cup chopped fresh parsley 1 egg, beaten 1 teaspoon garlic powder 1 teaspoon sea salt, divided 6 cups Poultry Broth or store-bought 1/8 teaspoon freshly ground black pepper Pinch red pepper flakes 1-pound kale, tough stems removed, leaves chopped Directions:

1. In a small bowl, combine the turkey breast, rice, onion, parsley, egg, garlic powder, and 1/2 teaspoon of sea salt. Roll the mixture into 1/2inch meatballs and put them in the slow cooker. 2. Add the broth, black pepper, red pepper flakes, and the remaining 1/2 teaspoon of sea salt. Cover and cook on low before serving, stir in the kale. Cover and cook until the kale wilts. Nutrition: Calories: 302 Fat: 7g Carbohydrates: 29g Fiber: 3g Protein: 29g Sodium: 320 mg

47.

Taco Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1-pound ground turkey breast 1 onion, chopped 1 can tomatoes and green chilis, with their juice 6 cups Poultry Broth or store-bought 1 teaspoon chili powder 1 teaspoon ground cumin 1/2 teaspoon of sea salt 1/4 cup chopped fresh cilantro Juice of 1 lime 1/2 cup grated low-fat Cheddar cheese Directions: 1. Crumble the turkey into the slow cooker. Add the onion, tomatoes, green chili’s (with their juice), broth, chili powder, cumin, and salt. Cover and cook on low. Stir in the cilantro and lime juice. Serve

garnished with the cheese. Nutrition: Calories: 281 Fat: 10g Carbohydrates: 20g Fiber: 5g Protein: 30g Sodium: 470 mg

48.

Italian Sausage and Fennel Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1-pound Italian chicken or turkey sausage, cut into 1/2-inch slices 2 onions, chopped 1 fennel bulb, chopped 6 cups Poultry Broth or store-bought 1/4 cup dry sherry 11/2 teaspoons garlic powder 1 teaspoon dried thyme 1/2 teaspoon of sea salt 1/4 teaspoon freshly ground black pepper Pinch red pepper flakes Directions: 1. In your slow cooker, combine all the ingredients. Cover and cook on low. Nutrition: Calories: 311 Fat: 22g Carbohydrates: 8g

Fiber: 2g Protein: 18g Sodium: 660 mg

49.

Beef and Barley Soup

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1-pound extra-lean ground beef 2 onions, chopped 3 carrots, peeled and sliced 1-pound fresh mushrooms, quartered 11/2 cups dried barley 6 cups Beef Broth or store-bought 1 teaspoon ground mustard 1 teaspoon dried thyme 1 teaspoon garlic powder 1/4 teaspoon of sea salt 1/8 teaspoon freshly ground black pepper Directions: 1. In your slow cooker, crumble the ground beef into small pieces. Add the remaining ingredients. Cover and cook on low. Nutrition: Calories: 319 Fat: 5g Carbohydrates: 44g Fiber: 11g Protein: 28g Sodium: 380 mg

50.

Cucumber Soup

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1/2tablespoons garlic, minced 4 cups English cucumbers, peeled and diced 1/2 cup onions, diced 1 tablespoon lemon juice 1 1/2 cups vegetable broth 1/2 teaspoon sunflower seeds 1/4 teaspoon red pepper flakes 1/4 cup parsley, diced 1/2 cup Greek yogurt, plain Directions: 1. Put the listed fixing in a blender and blend to emulsify (keep aside 1/2 cup of chopped cucumbers). Blend until smooth. Divide the soup amongst 4 servings and top with extra cucumbers. Enjoy chilled! Nutrition: Calories: 371 Fat: 36g Carbohydrates: 8g Protein: 4g Sodium: 40 mg

Chapter 3.

51.

Salads

Apple Coleslaw with Buttermilk Dressing

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 (14-ounce) bag shredded coleslaw mix 1 large red bell pepper 1 Granny Smith apple, unpeeled, shredded down to the core on the large holes of a box grater 2 scallions, white and green parts 1 tablespoon cider vinegar 1/3 cup plus 1 tablespoon buttermilk 3 tablespoons light mayonnaise 1/4 teaspoon kosher salt 1/2 teaspoon celery seed (optional) 1/4 teaspoon freshly ground black pepper Directions 1. Combine a large bowl with the coleslaw blend, bell pepper, apple, and

scallions. Sprinkle and toss well with the vinegar. 2. Mix the buttermilk, mayonnaise, salt, celery seeds (if used), and pepper in a small cup. Pour the mixture of cabbage over and mix well. Serve chilled to serve with Nutrition: Calories: 211 Fat: 6g Fiber: 7g Carbs: 8g Protein: 5g.

52.

Asian Slaw with Ginger Dressing

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 (3-inch-long) piece of unpeeled fresh ginger 2 tablespoons unseasoned rice vinegar 1 clove garlic, crushed through a press 1/2 teaspoon kosher salt 1/4 teaspoon crushed hot red pepper 1 tablespoon Asian dark sesame oil 1 tablespoon canola oil 4 cups thinly sliced Napa cabbage 1 red bell pepper 2 carrots, shredded 2 scallions, white and green parts, thinly sliced 2 tablespoons chopped fresh cilantro (optional) 1/4 cup coarsely chopped dry-roasted unsalted peanuts Directions 1. In a large bowl, squeeze the shredded ginger to remove its juice. You need to have about two tablespoons of ginger juice. Apply the rice vinegar, garlic, salt, and hot pepper to the whisk. In the sesame and

canola oils, whisking steadily. 2. Add the cabbage, bell pepper, carrots, cilantro, and scallions (if you use them) and combine well. Sprinkle and serve immediately with the peanuts. (For 1 day, the salad can be covered and refrigerated. Reseason before serving with more vinegar and sesame oil.) Serve immediately or cover and refrigerate with plastic wrap. Nutrition: Calories: 192 Fat: 4g Fiber: 4g, Carbs: 30g Protein: 3g.

53.

Crunchy, Broccoli Salad

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1/2 cup dried cranberries 1 (12-ounce) bag broccoli slaw 2 scallions, white and green parts 1/4 cup sliced natural almonds, 1/4 cup nonfat sour cream 2 tablespoons cider vinegar 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Directions 1. Cover the cranberries with hot tap water in a small bowl and let stand until softened, about 30minutes. (Or place the cranberries and water in a microwave-safe bowl and microwave for 11/2minutes on high power.) Drain and pat dry. 2. In a medium bowl, merge the broccoli slaw, scallions, drained cranberries, almonds, sour cream, vinegar, salt, and pepper. Mix well to

distribute the sour cream. 3. Secure with plastic wrap and refrigerate until the slaw is chilled and slightly wilted, about 1 hour and up to 12 hours. Serve chilled Nutrition: Calories: 211 Fat: 6g Fiber: 8g Carbs: 14g Protein: 6g.

54.

Chopped Greek Salad

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1 small red onion 1 tablespoon red wine vinegar 1 tablespoon water 1 teaspoon dried oregano 1 clove garlic, minced 1/8 teaspoon freshly ground black pepper 1 tablespoon extra-virgin olive oil 1-pint grape tomatoes, cut in halves 1 medium cucumber, peeled, halved lengthwise, seeded, and cut into thin half-moons 1/2 cup diced (1/2-inch) green bell pepper 2 ounces (1/2 cup) crumbled regular rindless goat cheese Directions 1. Soak the red onion for 30 minutes in a small bowl of cold water; drain and pat dry. (This move is optional, but it helps make the strong flavor of the onion mellow.) 2. Whisk together the vinegar, sugar, oregano, garlic, and pepper in a big cup. Whisk in the oil gradually. Connect the onion, peppers, cucumber,

and bell pepper to the drained one and toss well. Sprinkle with the cheese from the goat and serve at once. Nutrition: Calories: 242 Fat: 9g Fiber: 12g Carbohydrates: 20g Protein: 31g.

55.

Iceberg Lettuce Wedge with Russian Dressing

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1/2 head iceberg lettuce, cut in half lengthwise to make 2 wedges1/2 cup halved grape tomatoes 1/2 medium cucumber 1/2 small sweet onion, cut into thin half-moons 1 recipe Russian Dressing Directions 1. Put an iceberg wedge on a serving plate for each serving and surround it with the tomatoes, cucumber, and onion. With the dressing, top each wedge and serve Nutrition: Calories: 170 Fat: 1g Fiber: 2g Carbs: 8g Protein: 5g.

56.

Kale, Pear, and Bulgur Salad

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1/2 cup bulgur 13/4 cups boiling water 8 ounces curly kale 2 tablespoons fresh lemon juice 1/2 teaspoon kosher salt 2 ripe pears, such as Anjou or Comice, cored and thinly sliced 1/2 cup walnut pieces, and coarsely chopped 2 tablespoons extra-virgin olive oil Freshly ground black pepper Directions 1. Put the bulgur in a heatproof medium bowl and add the boiling water to it. Let stand for around 30 minutes before the bulgur is tender is used. In a wire sieve, drain. Press off the bulgur's excess liquid. Only set aside. 2. Take the thick stems from the kale off and remove them. Stack the kale and coarsely slice crosswise into 1/2-inch-thick slices, taking a few bits at a time. Set to a large bowl of cold water to loosen some dust and agitate. Remove the kale from the water, and leave any dirt in the water behind. In the salad spinner, dry the kale or pat dry with paper towels. 3. Sprinkle lemon juice and salt on the kale. Rub the kale until tender, around 2 minutes, using your palms. Fluff the bulgur with a fork, and the pears and walnuts are added to the kale. Drizzle and toss with oil. Season yourself with pepper. Serve for up to 2 hours at once or refrigerate. Nutrition: Calories: 162 Fat: 6g Fiber: 5g Carbs: 8g

Protein: 9g.

57.

Potato Salad with Asparagus and Peas

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients 3 large red-skinned potatoes (11/2 pounds), scrubbed but unpeeled 8 ounces asparagus, woody stems discarded, cut into 1-inch lengths 2 tablespoons white wine or cider vinegar 3 celery ribs, thinly sliced 1/2 cup thawed frozen peas 2 scallions, white and green parts 2 tablespoons finely chopped fresh parsley 1/4 cup plain low-fat yogurt 2 tablespoons light mayonnaise 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Directions 1. In a large saucepan, put the potatoes and add enough cold water to cover 1 inch. Cover and, over high heat, bring to a boil. Set and reduce the heat to medium-low with the lid ajar. 2. Cook until the potatoes are tender when pierced with the tip of a sharp knife. Switch the potatoes to a colander using a slotted spoon; keep the water boiling. Under cold running water, clean the potatoes. Set to a chopping board and let stand to handle until cool enough. 3. Meanwhile, add the asparagus to the boiling water and cook for about 5 minutes, only until tender. Use paper towels to drain in the colander, clean under cold running water, and pat dry 4. Halve each potato and then cut it into 1/2-inch-thick slices. Move the warm potatoes to a medium bowl and sprinkle with the vinegar. Add asparagus, celery, peas, parsley, and scallions. Whisk together the yogurt, mayonnaise, salt, and pepper in a small cup. Pour the mixture of potatoes over and mix gently. 5. Secure with plastic wrap and refrigerate for at least 1 hour, or up to 2

days, until chilled. Serve chilled to serve with Nutrition: Calories: 211 Fat: 6g Fiber: 7g Carbs: 8g Protein: 5g.

58.

Lentil Goat Cheese Salad

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1 cup green (Puy) or brown lentils 2 tablespoons sherry or cider vinegar 2 tablespoons water Freshly grated zest of 1 lemon 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 2 tablespoons olive oil, preferably extra-virgin 1 medium red bell pepper 2 celery ribs 1 medium carrot, skinned and cut into 1/4-inch dice 2 tablespoons finely chopped fresh basil, oregano, or parsley 4 ounces (1 cup) crumbled goat cheese Directions 1. Set a saucepan of water to a boil. Add the lentils and cook until tender, about 30 minutes (just like pasta). Drain, wash under cold running water in a wire sieve, and drain well. 2. Whisk the vinegar, sugar, lemon zest, salt, and pepper together in a wide cup. Whisk in the oil gradually. 3. Add the bell pepper, lentils, celery, carrot, and basil, and toss well. Sprinkle with the goat cheese and serve at room temperature or chilled. Nutrition:

Calories: 192 Fat: 4g Fiber: 4g Carbs: 30g Protein: 3g.

59.

Weeknight Tossed Green Salad

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1 (5-ounce bag) mixed salad greens 1 cup halved grape tomatoes 1 cucumber, peeled, seeded, and sliced 1/2 cup sunflower or sliced natural almonds American-Style French Dressing, Lemon Vinaigrette, Mustard Vinaigrette, Creamy Ranch Dressing, or Russian Dressing Directions 1. In a wide bowl, toss the salad greens, tomatoes, and cucumber together. Sprinkle the seeds with them. 2. Drizzle and toss again with the dressing. Immediately serve. Nutrition: Calories: 211 Fat: 6g Fiber: 8g Carbs: 14g Protein: 6g.

60.

Baby Spinach and Strawberry Salad

Preparation time: 10 minutes Cooking time: 20 minutes

Servings: 4 Ingredients 1 pound fresh strawberries, hulled 2 tablespoons balsamic vinegar 2 tablespoons olive oil, preferably extra-virgin 2 tablespoons water Pinch of kosher salt Pinch of freshly ground black pepper 2 teaspoons poppy seeds 71/2 cups (6 ounces) baby spinach 1/2 cup toasted, skinned, and coarsely chopped hazelnuts 4 ounces (1 cup) crumbled goat cheese Directions 1. Chop 1/4 cup of the strawberries coarsely and move to a blender. Cut and set aside the remaining strawberries. 2. Purée the chopped strawberries, vinegar, grease, sugar, salt, and pepper in the blender until smooth. To mix, add the poppy seeds and pulse once or twice. 3. In a wide bowl, toss the baby spinach and strawberry dressing. Attach the reserved sliced strawberries and the hazelnuts and toss again. Sprinkle, if used, with goat cheese. At once, serve. Nutrition: Calories: 242 Fat: 9g Fiber: 12g Carbohydrates: 20g Protein: 31g.

61.

Bean Salad with Orange Vinaigrette

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 4 Ingredients:

1 (15-ounce) can no-salt-added kidney beans (15-ounce) can no-salt-added garbanzo beans 1 (15-ounce) can no-salt-added pinto beans shallots, chopped medium carrot, shredded 1 small bell pepper, diced 1 small stalk celery, diced 1/4 cup pure maple syrup 1/3 cup apple cider vinegar tablespoons freshly squeezed orange juice 1 tablespoon olive oil 1 teaspoon grated orange zest 1/2 teaspoon freshly ground black pepper Directions: 1. Drain and rinse all the canned beans, then place them in a mixing bowl. 2. Add the chopped shallot, shredded carrot, bell pepper, and celery and stir to combine. 3. Place the remaining fixing into a small mixing bowl and whisk well. Mix the dressing on the salad, and then serve immediately. Nutrition: Calories: 393 Fat: 5 g Protein: 19 g Sodium: 70 mg Fiber: 16 g Carbohydrates: 69 g Sugar: 13 g

62.

Fresh Corn, Pepper, and Avocado Salad

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 4 Ingredients:

3 ears freshly cooked corn 1 medium red bell pepper 1 ripe avocado 1 jalapeño pepper, minced 1 scallion, thinly sliced clove garlic, minced Juice of 1 fresh lime 1tablespoons olive oil Freshly ground black pepper, to taste Directions: 1. Slice the kernels using a very sharp knife. Place in a mixing bowl. Core and dice the red pepper and peel and dice the avocado. Add to the bowl, along with the jalapeño, sliced scallion (white and green parts), and minced garlic. 2. Mix the lime juice and oil in a small bowl. Drizzle over the salad and toss to coat. Flavor with freshly ground black pepper. Serve immediately. Nutrition: Calories: 135 Fat: 9 g Protein: 2 g Sodium: 5 mg Fiber: 3 g Carbohydrates: 13 g Sugar: 2 g

63.

Garlic Potato Salad

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 6 medium potatoes 6 garlic scapes or 3 cloves garlic 1 cup sliced scallions 1/4 cup olive oil 2 tablespoons unflavored rice vinegar

2 teaspoons chopped fresh rosemary Freshly ground black pepper, to taste Directions: 1. Boil the potatoes into a pot with water to cover by 1 inch over high heat. Boil until fork-tender but still solid, depending upon size, roughly 20–25 minutes. 2. Once cooked, remove from heat and place under cold running water. Drain and set potatoes aside to cool, then slice into cubes. Place cubed potato, garlic, and scallions into a mixing bowl and toss to combine. 3. Measure the olive oil, vinegar, and rosemary into a small mixing bowl. Put ground black pepper, and whisk well to combine. Pour the dressing over the salad and stir gently to coat. Cover and refrigerate within a few hours before serving. Nutrition: Calories: 204 Fat: 9 g Protein: 2 g Sodium: 6 mg Fiber: 2 g Carbohydrates: 28 g Sugar: 1 g

64.

Creamy Low-Sodium Coleslaw

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1/2 medium head green cabbage, shredded 1 medium carrot, shredded 1 small onion, grated 1/3 cup Salt-Free Mayonnaise 3 tablespoons sugar 3 tablespoons apple cider vinegar

1/2 teaspoon dry ground mustard 1/2 teaspoon freshly ground black pepper Directions: 1. Mix all the fixing in a large mixing bowl and stir well. Cover and refrigerate until ready to serve. Nutrition: Calories: 133 Fat: 8 g Protein: 2 g Sodium: 32 mg Fiber: 3 g Carbohydrates: 13 g Sugar: 10 g

65.

Southwestern Beet Slaw

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 3 small-medium beets 3 scallions, sliced 2 medium carrots, shredded 1/4 cup chopped fresh cilantro 2 cloves garlic Juice of 2 fresh limes 1teaspoon olive oil 1/2 teaspoon salt-free chili seasoning 1/4 teaspoon freshly ground black pepper Directions: 1. Trim and peel the beets, then shred. Place into a mixing bowl. Add the scallions, carrots, cilantro, and garlic and stir well to combine. 2. Mix the lime juice, olive oil, chili seasoning, and black pepper in a small bowl. Pour dressing over the salad, and then serve immediately.

Nutrition: Calories: 38 Fat: 1 g Protein: 1 g Sodium: 46 mg Fiber: 2 g Carbohydrates: 7 g Sugar: 4 g

66.

Yellow pear and cherry tomato salad

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 4 Ingredients Sherry vinegar 2 tablespoons or red wine vinegar Minced shallot 1 tablespoon Olive oil 1 tablespoon Salt 1/4 teaspoon Ground black pepper 1/8 teaspoon

Yellow pear tomatoes, halved, 1 1/2 cups Orange cherry tomatoes, halved, 1 1/2 cups Red cherry tomatoes, halved, 1 1/2 cups Basil leaves, 4 large fresh cuts into slender ribbons Directions: 1. Combine the vinegar and the shallot in a small bowl to make the vinaigrette and let it stand for 15 minutes. Set in the olive oil, salt, and pepper and whisk until well mixed. Toss together all the tomatoes in a big serving or salad dish. 2. To blend properly and cover equally, pour the vinaigrette over the tomatoes, apply the basil shreds, and toss gently. Immediately serve the salad. Nutrition: Calories: 204 Fat: 9 g Protein: 2 g Sodium: 6 mg Fiber: 2 g Carbohydrates: 28 g Sugar: 1 g

67.

Roast Beef Salad with Beets, Apple, and Horseradish

Preparation time: 5 minutes Cooking time: 35 minutes Servings: 4 Ingredients 4 medium beets (1 pound), scrubbed but unpeeled 2 tablespoons cider vinegar 11/2 tablespoons pared and freshly grated horseradish (use a zester, such as a Microplane) 2 tablespoons olive oil

1 large Rome apple, cored and cut into 1/2-inch dice 1 scallion, white and green parts 12 ounces thinly sliced Spiced Roast Eye of Round. Directions 1. Preheat the oven to 400 F. Cover each beet in aluminum foil and place it on a rimmed baking sheet. When pierced with the tip of a tiny, sharp knife, bake until the beets are tender. Unwrap and cool. Skimnned the beets and cut them into 1/2-inch cubes. 2. Whisk the vinegar and horseradish together in a medium cup, then whisk in the oil. Connect the scallion, apple, and beets and combine well. Secure and refrigerate for at least 1 hour or up to 1 day until chilled. 3. Divide the beet salad into four dinner plates, and top the sliced roast beef with equal quantities. Nutrition: Calories: 211 Fat: 6g Fiber: 7g Carbs: 8g Protein: 5g.

68.

Classic Chicken Salad with romaine

Preparation time: 5 minutes Cooking time: 35 minutes Servings: 4 Ingredients 2 tablespoons light mayonnaise 2 tablespoons plain low-fat yogurt 1/4 teaspoon kosher salt (optional) 1/8 teaspoon freshly ground black pepper 8 ounces Basic Roast Chicken Breast 101 or Classic Poached Chicken cut into 1/2-inch dice(11/2 cups) 2 small celery ribs, finely diced

1 scallion, white and green parts 4 romaine lettuce leaves, for serving Directions 1. Combine the mayonnaise, yogurt, salt (if used and pepper in a medium dish. Connect the scallion, celery, and chicken and combine well. (For up to 2 days, the salad can be refrigerated in a sealed container.) 2. On two bowls, spoon equal portions of the chicken salad, add the lettuce, and serve. Nutrition: Calories: 192 Fat: 4g Fiber: 4g Carbs: 30g Protein: 3g.

69.

Chinese Chicken Salad

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients 2 cups packed, shredded Napa cabbage 8 ounces Basic Roast Chicken Breast 101 or Classic Poached Chicken, cut into 1/2-inch dice(11/2 cups) 1 large carrot 1/2 medium red bell pepper, cored and cut into thin strips 2 tablespoons chopped fresh cilantro, plus more for sprinkling Asian Ginger Dressing Directions 1. Combine the Napa cabbage, chicken, carrot, bell pepper, and 2 tablespoons of cilantro in a medium dish. Stir the dressing in. Divide between two bowls of salad, sprinkle with extra coriander and serve chilled.

Nutrition: Calories: 211 Fat: 6g Fiber: 8g, Carbs: 14g Protein: 6g.

70.

Tarragon Chicken Salad with Grapes and almonds

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients 3 tablespoons plain low-fat yogurt 2 tablespoons light mayonnaise 2 teaspoons finely chopped fresh tarragon Pinch of kosher salt 1/4 teaspoon freshly ground black pepper 8 ounces Basic Roast Chicken Breast 101 or Classic Poached Chicken, cut into 1/2-inch dice(11/2 cups) 1 cup halved red seedless grapes 2 medium celery ribs, thinly sliced 1/4 cup sliced almonds, toasted 2 cups (2 ounces) mixed salad greens Lemon wedges, for serving Directions 1. In a medium bowl, set the yogurt, mayonnaise, tarragon, salt, and pepper. Add the chicken, grapes, celery, and almonds and mix well. 2. Slice the salad greens between two salad bowls. Top each with half of the chicken mixture. Set immediately with the lemon wedges for squeezing the juice over the salad. Nutrition: Calories: 242

Fat: 9g Fiber: 12g Carbohydrates: 20g Protein: 31g.

71.

Chipotle Chicken Chili Taco Salad

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients Baked tortilla chips Olive oil in a pump sprayer 3 (6-inch) corn tortillas, cut into eighths to make 24 wedges Salad 1 tablespoon olive oil 1 pound chicken thighs, divide into 1-inch pieces 1 medium yellow onion, chopped 1 large red bell pepper 2 cloves garlic, minced 1 teaspoon dried oregano 1 teaspoon ground cumin 1/4 teaspoon kosher salt1 (14.5-ounce) can no-salt-added diced tomatoes, drained 1/3 cup of water 1 canned chipotle chili in adobo, minced 1 (15-ounce) can 50 percent reduced-sodium black beans, drained and rinsed 1 head iceberg lettuce, cored and torn into bite-sized pieces 6 tablespoons low-fat sour cream 1/2 cup chopped fresh cilantro Lime wedges, for serving Directions 1. To make the chips for the tortilla: Preheat the oven to 400°F. Using oil

to spray a rimmed baking sheet. Spread on the baking sheet with the tortilla strips and spray with oil. Bake, stirring periodically, until golden brown and crisp, for about 10 minutes. Let it cool. To make the salad: In a large nonstick skillet, heat 1 teaspoon of oil over medium-high heat. Attach the chicken and cook for about 5 minutes, occasionally stirring, until lightly browned. Transfer to a dish. 2. Heat the skillet with the remaining 2 teaspoons of oil. Sauté the onion, bell pepper, and garlic, occasionally stirring, for around 5 minutes, until tender. Attach the oregano, cumin, and salt and stir. Attach and carry the tomatoes, water, and chipotle to a simmer. Put the chicken back in the skillet. Lower the heat to medium, cover the skillet, and cook until the chicken is tender and opaque about 35 minutes. Stir in the black beans for the last 5 minutes. Let the lettuce cool for 10 minutes. 3. Divide it into six serving bowls and cover it with chili. Garnish each bowl with 4 tortilla chips, top with 1 tablespoon of sour cream, and sprinkle with cilantro. Serve warm with wedges of lime, Nutrition: Calories: 162 Fat: 6g Fiber: 5g Carbs: 8g Protein: 9g.

72.

Cobb Salad

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients 5 cups (4 ounces) mixed salad greens 8 ounces cooked chicken breast, such as Basic Roast Chicken Breast 101, thinly sliced across the grain 1 ripe avocado, pitted, peeled, and sliced 1 cup Roasted Mushrooms with Thyme and Garlic 12 grape tomatoes6 tablespoons Mustard Vinaigrette

2 tablespoons crumbled reduced-fat blue cheese Directions 1. Divide into two deep salad bowls with the salad greens. Top each one with half the chicken, avocado, mushrooms, and tomatoes, arranging each of the ingredients in the bowl's own portion. 2. Add 3 tablespoons of Mustard Vinaigrette to each salad and sprinkle with 1 tablespoon of blue cheese. Immediately serve. Nutrition: Calories: 211 Fat: 6g Fiber: 7g Carbs: 8g Protein: 5g.

73.

Autumn Turkey Salad with Apples and Dried Cranberries

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients 1/4 cup buttermilk 2 tablespoons light mayonnaise 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 10 ounces cooked turkey breast, such as Roast Turkey Breast with Root Vegetables, Lemon, and Garlic Cloves, cut into 1/2-inch dice (2 cups) 2 sweet apples, such as Gala or Fuji, cored and cut into 1/2-inch dice 1/4 cup dried cranberries 1/4 cup unsalted raw sunflower seeds 5 cups (4 ounces) mixed salad greens Directions 1. Whisk together the buttermilk, mayonnaise, salt, and pepper in a

medium cup. Mix well and add turkey, apples, dried cranberries, and sunflower seeds. 2. Divide the greens into four bowls of salad. Top each one with the same amount of salad and serve immediately. Nutrition: Calories: 192 Fat: 4g Fiber: 4g Carbs: 30g Protein: 3g.

74.

Salmon Salade Ninoise

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients 6 ounces green beans 2 medium Yukon Gold potatoes (8 ounces), scrubbed, unpeeled, and cut into 1/2-inch-thick rounds 1 recipe Lemon Vinaigrette, divided 2 scallions, white parts finely chopped and green parts sliced 6 cups (5 ounces) mixed salad greens, such as mesclun 1 cup halved grape tomatoes 4 roasted salmon fillets Directions 1. Over high heat, set a saucepan of water to a boil. Attach the green beans and cook for about 3 minutes, until crisp-tender. Using a wire sieve or slotted spoon to lift them out of the water and move them to a colander. Rinse and set aside under cold running water. 2. Stir in the water with the potatoes and reduce the heat to mild. Cook for about 15 minutes, until the potatoes are just tender. Drain under cold running water and clean. Switch to a bowl. Apply 1 tablespoon of the vinaigrette and the whites of the chopped scallion and blend. Let it cool

to room temperature with the potato salad. 3. With the remaining vinaigrette, toss the salad greens, tomatoes, and green beans in a wide bowl. Set on a plate and top with the roasted salmon fillets. Arrange the four portions of the potato salad on a tray. Sprinkle and serve with the scallion greens Nutrition: Calories: 211 Fat: 6g Fiber: 8g Carbs: 14g Protein: 6g.

75.

Warm Spinach Salad with Scallops and oranges

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients Vinaigrette 2 large navel oranges 2 tablespoons olive oil 2 tablespoons minced shallots 1 tablespoon balsamic vinegar 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Salad 1/3 cup raw unsalted sunflower seeds Olive oil in a spray pump 1 pound sea scallops 71/2 cups (6 ounces) baby spinach Directions 1. To make your vinaigrette: Grate 1 orange zest into a small cup. Cut the top and bottom off the other orange using a serrated knife, so it stands

2.

3.

4.

5.

on the work table. To end up with a skinless disc, cut off the thick peel where it meets the flesh. Keep the fruit in one hand and cut through the thin membranes to release the segments, allowing them to fall into the bowl. Then work over a medium bowl to collect the juices. Repeat with the orange that remains. Through the cup, squeeze the juices from the membranes. Set aside the orange juice and orange segments, weigh, and reserve 2 tablespoons of orange juice. Warmth the oil over medium heat in a large nonstick skillet. Add the shallots and sauté for about 1 minute, until softened. Remove yourself from the sun. Stir in the orange juice and vinegar. Set the mixture into the bowl with the orange zest using a heatproof spatula. Add the pepper and salt and whisk well. To make the salad: with paper towels, wipe the skillet clean. Over medium heat, heat the skillet. Add the sunflower seeds and cook for about 2 minutes, frequently stirring, until the seeds are fragrant and toasted. Onto plate, turn out. Spray the skillet over medium-high heat with oil and heat it. Add the scallops and cook for about 3 minutes, turning halfway through cooking, until both sides are seared. In a wide bowl, mix the spinach and orange segments. Attach the scallops, sunflower seeds, and vinaigrette and toss. Serve warm

Nutrition: Calories: 242 Fat: 9g Fiber: 12g Carbohydrates: 20g Protein: 31g.

76.

Shrimp, mango, and Black bean Salad

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 2 tablespoons olive oil, plus more in a pump sprayer

3/4 pound large shrimp (16 to 20), peeled and deveined 2 tablespoons fresh lime juice 2 ripe mangoes, pitted, peeled, and cut into 1/2-inch dice 1 (15-ounce) can reduced-sodium black beans, drained and rinsed 1/2 jalapeño, seeded and minced 2 tablespoons finely chopped fresh cilantro 2 tablespoons minced red onion Directions 1. Use oil to spray a large ridged grill pan and heat over medium heat. To the bowl, add the shrimp. (Place a broiler rack around 4 inches from the heat source and preheat the broiler. Spray the broiler rack with oil and spread the shrimp on the rack.) Cook, turning periodically, 3 to 5 minutes throughout until the shrimp are opaque. Refrigerate for about 20 minutes to cool completely. 2. Whisk together the lime juice and the 2 tablespoons of oil in a wide serving dish. Gently toss and add the shrimp, pineapple, rice, jalapeño, cilantro, and onion. Instantly serve Nutrition: Calories: 162 Fat: 6g Fiber: 5g Carbs: 8g Protein: 9g.

77.

Watermelon, Basin, and Shrimp Salad

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients Olive oil in a pump sprayer 1 pound large shrimp (21 to 25), peeled and deveined 6 cups seedless watermelon cubes, cut into 1-inch squares, chilled 1/2 medium red onion, cut into thin half-moons

24 large basil leaves, cut into thin shreds (1/4 cup packed) 1 recipe Lime Vinaigrette Directions 1. Spray the broad nonstick skillet over medium-high heat with oil and heat. Attach the shrimp and cook for about 3 minutes, occasionally stirring, until opaque. Move and let cool to a tray. Secure and refrigerate for at least 1 hour until chilled. 2. Blend the watermelon, onion, and basil in a large serving dish. Apply the vinaigrette and shrimp and toss gently. Serve refrigerated. Nutrition: Calories: 192 Fat: 4g Fiber: 4g Carbs: 30g Protein: 3g.

78.

Tuna and Vegetable Salad

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1 (5-ounce) can low-sodium tuna in water, drained 2 small celery ribs, finely diced 1 small carrot, shredded 1 small scallion, white part only, 2 tablespoons light mayonnaise 2 teaspoons chopped fresh parsley or dill (optional) Directions 1. Mix all the ingredients, including the parsley, if used, in a small cup. (The salad can be refrigerated for up to 2 days in a sealed container.) Nutrition: Calories: 211

Fat: 6g Fiber: 7g Carbs: 8g Protein: 5g.

79.

Tuna and White Beans Salad

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients 2 tablespoons red wine vinegar 1 tablespoon water 1 small clove garlic 1/4 teaspoon dried oregano 1/4 teaspoon kosher salt 1/4 teaspoon crushed hot red pepper 1 tablespoon olive oil 1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed 1 (5-ounce) can use very low-sodium tuna in water, drained 1 medium red bell pepper 2 tablespoons finely chopped fresh parsley 2 cups (2 ounces) mixed salad greens Lemon wedges, for serving Directions 1. Whisk together the vinegar, sugar, garlic, oregano, salt, and hot pepper in a medium cup. In the grease, whisk. Add the beans, salmon, parsley, and red bell pepper (if used) and combine well. 2. Put 1 cup of salad greens into a large bowl for each serving. Place half of the tuna and bean mixture on top. To press the juice onto the salad, serve immediately with the lemon wedges. Nutrition: Calories: 211 Fat: 6g Fiber: 8g

Carbs: 14g Protein: 6g.

80.

Arugula, Peach, and Almond Salad

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1 tablespoon balsamic vinegar 1 tablespoon olive oil, preferably extra-virgin 1 tablespoon water Pinch of kosher salt6 cups (5 ounces) baby arugula, well washed and dried. 3 ripe peaches, pitted and sliced 1/2 cup sliced natural almonds, Freshly ground black pepper. Directions 1. Whisk the vinegar, oil, water, and salt together in a large cup. Attach the peaches, arugula, and almonds and throw. Season yourself with pepper. Immediately serve. Nutrition: Calories: 242 Fat: 9g Fiber: 12g Carbohydrates: 20g Protein: 31g.

Chapter 4.

81.

Beef and Pork

Grilled Flank Steak with Peach Compote

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients To Make The Peach Compote: 2 peaches, cored and diced 1 tablespoon honey 1/2 tablespoon apple cider vinegar 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon ground nutmeg 1/4 teaspoon kosher or sea salt For The Grilled Flank Steak: 11/2 pounds flank steak 2 tablespoons canola oil 1/2 teaspoon kosher or sea salt 1/4 teaspoon ground black pepper

Directions: To Make The Peach Compote: 1. Place the peaches, honey, apple cider vinegar, cinnamon, ginger, nutmeg, and salt in a saucepan and bring to a simmer. Stirring frequently, cook for 7 to 10 minutes, until the peaches are tender and the mixture has thickened. Remove from the heat and reserve. To Make The Grilled Flank Steak: 2. Warmth a grill or grill pan over medium-high heat. Coat the steak with the canola oil, salt, and black pepper. Set for 4 to 6 minutes per side, until the internal temperature reaches 155°F. Let rest for 5 to 10 minutes on a cutting board, then thinly slice across the grain. Divide the steak and serve with the peach compote. Nutrition: Calories: 236 Fat: 12g Cholesterol: 45mg Sodium: 356mg Potassium: 69mg Total Carbohydrate: 7g; Fiber: 1g Sugars: 5g Protein: 24g

82.

Beef and Vegetable Stir-Fry

Preparation time: 20 minutes Cooking time: 20 minutes Servings: 4 Ingredients 3/4 cup Stir-Fry Sauce 2 tablespoons canola oil 1 pound flank or skirt steak

1/4 teaspoon ground black pepper 1 head broccoli, cut into small florets 1 red bell pepper, thinly sliced 11/2 cups Fluffy Brown Rice 2 scallions, thinly sliced 2 tablespoons sesame seeds Directions: 1. Prepare the Stir-Fry Sauce. 2. Warmth the canola oil in a large wok or skillet over medium-high heat. Season the steak with the black pepper and cook for 4 minutes, until crispy on the outside and pink on the inside. Detach the steak from the skillet and place the broccoli and peppers in the hot oil. Stir-fry for 4 minutes, stirring or tossing occasionally, until crisp and slightly tender. 3. Set the steak back in the skillet with the vegetables. Pour the stir-fry sauce over the steak and vegetables and let simmer for 3 minutes. Remove from the heat. 4. Set the stir-fry over rice and top with the scallions and sesame seeds. Nutrition: Calories: 408 Fat: 18g; Cholesterol: 57mg Sodium: 461mg Potassium: 682mg Total Carbohydrate: 36g Fiber: 7g Sugars: 7g Protein: 31g

83.

Taco-Stuffed Sweet Potatoes

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4

Ingredients 4 small sweet potatoes 1 tablespoon canola oil 1/2 yellow onion, peeled and diced 1 pound lean ground beef (93% lean) 1/2 can no-salt-added black beans, rinsed and drained 2 tablespoons Taco Seasoning or store-bought lower-sodium taco seasoning 1/2 teaspoon kosher or sea salt 1/2 cup shredded Mexican-style cheese 1 avocado, diced 1 beefsteak tomato, diced 2 scallions, thinly sliced 1/2 cup fresh or jarred salsa Directions: 1. Preheat the oven to 400F. Poke fork holes in the sweet potatoes, then place them in an aluminum foil–lined baking dish. Roast for 45 to 60 minutes. Let cool, then slice down the center and push back the edges to expose the center of the sweet potato. Turn the oven to a low broil. 2. In a skillet, heat the canola oil to medium. Add the onion and sauté for 4 to 5 minutes, until soft. Add the ground beef and cook for 7 to 8 minutes, breaking up into smaller pieces, until browned. Stir in the black beans, Taco Seasoning, and salt and 1/2 cup of water. Simmer until the sauce has thickened. 3. Spoon the taco meat into the sweet potatoes and top with the Mexican cheese. Broil for 2 to 3 minutes, until the cheese is melted and bubbly but not burned. Watch them carefully. 4. Top the sweet potatoes with the avocado, tomato, scallions, and salsa. 5. For leftovers, place the stuffed sweet potatoes without toppings in microwaveable airtight containers for up to 5 days. Warmth in the microwave for 2 to 3 minutes, until heated through. Top with the avocado, tomato, scallions, and salsa before serving. Nutrition: Calories: 550; Fat: 19g;

Cholesterol: 80mg Sodium: 541mg Potassium: 834mg Total Carbohydrate: 59g Fiber: 12g Sugars: 10g Protein: 37g

84.

Classic Pot Roast

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 2 tablespoons canola oil 2 pounds beef chuck roast 1 teaspoon kosher or sea salt 1/2 teaspoon ground black pepper 1 large yellow onion, peeled and sliced 4 cloves garlic, peeled 2 cups unsalted beef stock 1/2 cup dry red wine (optional) 2 bay leaves 5 fresh thyme sprigs 4 Yukon Gold or red potatoes, cubed 2 carrots, peeled and sliced Directions: 1. Warmth the canola oil in a Dutch oven or stockpot over medium heat. Season the roast with the salt and black pepper. Sear it in the oil for 3 to 4 minutes on all sides, until it has a brown crust. 2. Attach the onion and garlic to the pot, then the beef stock and red wine (if using). Bring to a simmer. Add the bay leaves and thyme sprigs. Set the lid on the pot and cook for 3 to 4 hours, until the meat is tender. Attach the potatoes and carrots to the pot. Taste and adjust the

seasoning, if necessary. Detach the bay leaves and thyme sprigs before serving. Nutrition: Calories: 320 Saturated Fat: 3g Cholesterol: 82mg Sodium: 430mg Potassium: 401mg Total Carbohydrate: 17g Fiber: 2g Sugars: 2g Protein: 33g

85.

Grilled Pork and Pineapple Kebabs

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients 2 pounds pork tenderloin, cubed 1 small pineapple, peeled, cored, and cubed (about 3 cups) 2 red bell peppers 1 red onion, peeled and cut into 2-inch pieces 3/4 teaspoon kosher or sea salt 1/2 teaspoon ground black pepper, divided 11/2 tablespoons canola oil 1 tablespoon honey 1/2 tablespoon low-sodium soy sauce 1/2 tablespoon apple cider vinegar 1/2 tablespoons ground cumin Directions: 1. Preheat the grill over medium heat. While the grill is warming up, thread the cubed pork, pineapple, bell peppers, and red onion on

skewers, alternating between each ingredient. Season the kebabs with half of the salt and half of the black pepper. 2. In a small bowl, whisk together the canola oil, honey, soy sauce, apple cider vinegar, and cumin and the remaining salt and black pepper. Brush half of the marinade onto the kebabs. 3. Grill per side, until the pork reaches 145F and the vegetables are tender. Each time you flip the kebabs, brush with additional marinade. Nutrition: Calories: 381 Total Fat: 14g; Cholesterol: 119mg Sodium: 423mg Potassium: 844mg Total Carbohydrate: 17g Fiber: 2g Sugars: 11g Protein: 45g

86.

Beef Ragu with Creamy Polenta

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 2 tablespoons canola oil 2 pounds beef chuck roast, fat trimmed 1/2 teaspoon kosher or sea salt 1/2 teaspoon ground black pepper 1 yellow onion, peeled and sliced 4 garlic cloves, peeled and minced 1 (32-ounce) can no-salt-added crushed tomatoes 1 tablespoon dried oregano leaves 2 bay leaves 4 cups water

1 cup coarse-ground yellow cornmeal 1/2 teaspoon kosher or sea salt 1 tablespoon olive oil or unsalted butter 1/4 cup freshly grated Parmesan cheese Directions: 1. Warmth the canola oil in a large skillet over medium-high heat. Season the chuck roast with the salt and black pepper. Sear the chuck roast in the hot oil for 2 to 3 minutes per side, until a brown crust forms. Transfer the chuck roast to the bowl of a slow cooker. Add the onion, garlic, tomatoes, dried oregano, and bay leaves to the slow cooker. Cook until the beef shreds easily with a fork. Turn off the slow cooker, discard the bay leaves, and shred all of the beef. Reserve with the lid on until ready to use. 2. When the beef ragu has about 30 minutes left to cook, start making the polenta. Place the water or stock in a large saucepan and bring to a boil. Slowly whisk in the cornmeal and reduce the heat to a slow simmer. Cook the polenta for 30 minutes, whisking occasionally, until the liquid has been absorbed and the polenta is creamy. 3. Detach from the heat and whisk in the salt, olive oil or butter, and Parmesan cheese. 4. To serve, add a spoonful of the polenta to a large bowl and top with a hearty scoop of the beef ragu. Nutrition Calories: 343; Fat: 15g Cholesterol: 85mg Sodium: 434mg Potassium: 344mg Total Carbohydrate: 19g Fiber: 3g Sugars: 4g Protein: 34g

87.

Chili Garlic-Crusted Pork Chops

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients 2 tablespoons canola oil 4 (4-ounce) bone-in or boneless pork chops, trimmed of fat 1/4 teaspoon kosher or sea salt 3/4 tablespoon Chili Garlic Rub Directions: 1. Warmth the canola oil in a large skillet over medium heat. 2. Coat the pork chops with the salt and Chili Garlic Rub. Cook the pork chops for 3 to 4 minutes per side, until the internal temperature reaches 145F. 3. Let the pork sit for least 5 minutes before slicing. Nutrition: Calories: 272 Fat: 19g Saturated Fat: 5g Cholesterol: 66mg Sodium: 194mg Potassium: 447mg Total Carbohydrate: 0g Fiber: 0g Sugars: 0g Protein: 23g

88.

Pork Carnitas

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4

Ingredients 3 pounds pork sirloin roast 2 yellow onions 6 garlic cloves, peeled and minced Zest and juice of 2 large oranges 1 tablespoon chili powder 1 tablespoon ground cumin 3/4 teaspoons kosher or sea salt 3/4 teaspoon ground black pepper 16 (6-inch) corn tortillas, toasted 1/2 cup Simple Tomato Salsa or store-bought fresh salsa 1/2 cup fresh cilantro leaves 2 limes, cut into wedges Directions: 1. Place the pork roast, onions, garlic, orange zest and juice, chili powder, cumin, salt, and black pepper into a slow cooker. Cook the pork shreds easily with a fork. 2. Assemble the tacos by spooning the meat onto toasted corn tortillas and top with the salsa and cilantro leaves. Serve with the fresh lime wedges. Nutrition: Calories: 368; Fat: 10g Cholesterol: 90mg Sodium: 405mg Potassium: 98mg Total Carbohydrate: 36g Fiber: 1g Sugars: 3g Protein: 31g

89.

Pork Tenderloin with Balsamic Cherry Pan Sauce

Preparation time: 5 minutes

Cooking time: 25 minutes Servings: 4 Ingredients 2 tablespoons canola oil 2 pounds pork tenderloin 1 teaspoon dried sage 3/4 teaspoon kosher or sea salt, 1/2 teaspoon ground black pepper, divided 1 (12-ounce) bag frozen sweet cherries 3/4 cup unsalted vegetable or chicken stock 1 tablespoon balsamic vinegar 1 tablespoon maple syrup Directions: 1. Preheat the oven to 350F. Warmth the canola oil in a large skillet over medium heat. 2. Rub the pork tenderloin with the sage and half the salt and black pepper. Sear the pork tenderloin in the hot oil for 2 to 3 minutes on each side, until golden brown. Transfer the pork tenderloin to a baking dish and cook in the oven for 15 minutes, until the internal temperature reaches 145F. Let rest, then slice the tenderloin into medallions. 3. Keep the skillet at medium heat and add the cherries, stock, balsamic vinegar, and maple syrup. Flavor the sauce with the remaining salt and black pepper. Remove the pan from the heat. 4. To serve the pork tenderloin, plate and serve with the cherry pan sauce on the side. Nutrition: Calories: 400; Fat: 17g Cholesterol: 119mg Sodium: 375mg Potassium: 654mg Total Carbohydrate: 14g Fiber: 1g

Sugars: 11g Protein: 45g

90.

Barbecue Pork Sliders with Avocado Slaw

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 2 pounds pork sirloin roast 1 cup Carolina Barbecue Sauce or store-bought lower-sodium barbecue sauce For The Avocado Slaw: 2 avocados, peeled and pitted 1/4 cup nonfat plain Greek yogurt 1/2 cup fresh cilantro leaves Zest and juice of 2 limes 1 teaspoon granulated sugar 1/4 teaspoon kosher or sea salt 1/4 teaspoon ground black pepper 1 (10-ounce) package coleslaw For The Sliders: 8 slider-size whole-wheat sandwich buns Directions: To Make The Pork: 1. Set the pork roast in a slow cooker with 1/4 cup of water. Cook for 3 to 4 hours on high or 6 to 8 hours on low, until the pork shreds easily with a fork. When cooked, add the barbecue sauce. To Make The Avocado Slaw: 2. Place the avocados, yogurt, cilantro, lime zest and juice, sugar, salt, and black pepper in a blender and purée until smooth. Taste and adjust the seasoning, if necessary. Set to a large bowl, add the coleslaw, and stir to combine.

To Make The Sliders: 3. Assemble the sliders by spooning the barbecue pork onto slider buns and topping with the avocado slaw. Nutrition: Calories: 364 Saturated Fat: 3g Cholesterol: 60mg Sodium: 545mg Potassium: 430mg Total Carbohydrate: 36g Fiber: 9g Sugars: 13g Protein: 28g

91.

Curry-Rubbed Sirloin with Peanut Dipping Sauce

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients Sirloin 1 teaspoon curry powder 1/2 teaspoon ground ginger 1/2 teaspoon granulated garlic 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Canola oil in a spray pump 13/4 pounds sirloin steak, about 1 inch thick, excess fat trimmed Peanut Dipping Sauce 1/4 cup smooth peanut butter

3 tablespoons brewed cold black tea 3 tablespoons light coconut milk 2 teaspoons peeled and minced fresh ginger 2 teaspoons reduced-sodium soy sauce 11/2 teaspoons rice vinegar 2 teaspoons curry powder 1 clove garlic, crushed through a press Chopped fresh cilantro or mint for garnish Directions 1. Mix the curry powder, ground ginger, granulated garlic, salt, and pepper in a small bowl to prepare the sirloin. Spray the oil with the curry mixture on both sides of the steak and season. Let the peanut sauce stand at room temperature when making it. 2. To make Peanut Dipping Sauce: Mix peanut butter, tea, coconut milk, ginger, soy sauce, vinegar, curry, and garlic in a medium dish. 3. Place a broiler rack about 4 inches from the heat source and preheat to high. Oil the rack for the broiler and add the steak. Broil, turning over the steak after 3 minutes until browned on both sides, and when pressed in the middle, the meat just feels slightly robust, around 6 minutes for medium-rare. Switch to a carving board and quit for 3 minutes to stand. Nutrition: Calories: 290 Fat: 6g, Fiber: 12g Carbohydrates: 17g Protein: 10g.

92.

Sirloin, Shiitake, and Asparagus Stir-Fry

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients Sauce

3/4 cup Homemade Chicken Broth or canned low-sodium chicken broth 2 tablespoons dry sherry or dry vermouth 1 tablespoon rice vinegar 1 tablespoon low-sodium soy sauce 1 tablespoon cornstarch 1/2 teaspoon freshly ground black pepper Stir fry 4 teaspoons canola oil 1 pound sirloin steak, excess fat trimmed, cut across the grain into 1/4-inch-thick slices and then into 2-inch strips 1 tablespoon peeled and minced fresh ginger 2 cloves garlic, minced 12 ounces thin asparagus, woody stems discarded, cut into 1-inch lengths 6 ounces shiitake mushroom caps, sliced 6 ounces sugar snap or snow peas, trimmed 1/2 cup of water 3 scallions, white and green parts, cut into 1-inch lengths Directions 1. To make the sauce: whisk the broth, sherry, vinegar, soy sauce, corn starch, and pepper together in a small cup. 2. Warmth 2 teaspoons of oil in a large nonstick skillet or wok over medium-high heat to create a stir-fry. Add the steak and cook in two batches, stirring periodically, until seared, for around 2 minutes. Transfer to a dish. 3. In the skillet, heat the remaining 2 teaspoons of oil over medium to high heat. Apply the ginger and garlic and mix for about 30 seconds, until fragrant. Add the snap peas, asparagus, shiitake, and sugar and mix well. Add the water and cook for about 3 minutes, stirring regularly, until the water has evaporated and the vegetables are crisptender. Stir in the scallions at the last minute. Nutrition: Calories: 24 Fat: 7g

Fiber: 4g Carbohydrates: 6g Protein: 20g.

93.

Beef and Mushrooms with Sour Cream–Dill Sauce

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 2 teaspoons canola oil, plus more in a pump sprayer 1 pound sirloin steak, excess fat trimmed, cut across the grain in 1/2inch-thick slices and then into 2-inch-wide pieces 12 ounces cremini mushrooms, sliced 1/4 cup finely chopped shallots 2 teaspoons cornstarch 3/4 cup Homemade Beef Stock 1/2 cup reduced-fat sour cream 1 tablespoon finely chopped fresh dill 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Directions 1. Spray the broad nonstick skillet over medium-high heat with oil and heat. Attach half of the sirloin and cook until browned on both sides, turning the sirloin pieces halfway through cooking, about 2 minutes. Transfer to a dish. Repeat with the sirloin that remains. 2. Warmth 2 teaspoons of oil over medium heat in a skillet. Add the mushrooms and cook until the liquid evaporates and they begin to brown, occasionally stirring, for about 6 minutes. Stir in the shallots and cook, around 1 minute, until softened. 3. Sprinkle the cornstarch over the broth in a small bowl and stir to dissolve. Stir in the mushrooms and cook until they are cooked and thickened. Add the sour cream, dill, salt, and pepper and stir. Return the sirloin and any juices to the skillet on the plate and cook for about 30

seconds until heated. Serve it wet. Nutrition: Calories: 276 Fat: 3g Fiber: 1g Carbohydrates: 14g Protein: 20g.

94.

Filet Mignon au Poivre with Bourbon-Shallot Sauce

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients 1 tablespoon four-peppercorn blend (a commercial blend of black, white, red, and green peppercorns) 4 (6-ounce) filets mignons 1 teaspoon canola oil, plus more in a pump sprayer 1/4 cup finely chopped shallots 1/4 cup bourbon, brandy, or Cognac 1 canned low-sodium beef broth 1 tablespoon cold unsalted butter Pinch of kosher salt Directions Directions 1. Set the peppercorns coarsely in a mortar and pestle or under a large skillet on a working surface. Scatter the crushed peppercorns on a tray. Sprinkle the peppercorns uniformly over the mignons on both sides of the fillets, pressing them to stick to the skin. 2. In a large nonstick skillet, spray enough oil to thinly coat the bottom and heat over medium-high heat. Add the mignons and cook until the undersides are well browned around 4 minutes. For medium-rare beef, turn and brown the other sides until the meat feels slightly durable

about 4 minutes. Move to a plate. 3. Combine the shallots and 1 teaspoon of oil in the skillet and cook for about 2 minutes over medium heat, frequently stirring, until the shallots soften. Add the bourbon and cook for around 1 minute, until almost completely evaporated. Add the stock and bring it to a boil over high heat, scraping the browned bits with a wooden spatula in the skillet. Boil until reduced, around 2 minutes, to 1/2 cup. Remove from the heat and whisk in the salt and butter. 4. Set each steak, topped with a spoonful of sauce, on a dinner plate. Nutrition: Calories: 325 Fat: 6g, Fiber: g 5 Carbohydrates: 14g, Protein: 13g.

95.

Spiced Roast Eye of Round

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients 1 teaspoon cumin seeds 1 teaspoon coriander seeds 1/2 teaspoon whole black peppercorns 1/2 teaspoon kosher salt 1/2 teaspoon ground ginger 1/4 teaspoon freshly ground black pepper 1/8 teaspoon cayenne pepper1 (3-pound) beef eye of round roast, tied 1 clove garlic, cut into about 12 slivers Olive oil in a pump sprayer Directions 1. In the center of the oven, position a rack and preheat the oven to 400 °F.

2. In a mortar, in an electric spice grinder, or on a work counter under a large skillet, crush the cumin, coriander, and peppercorns together coarsely. Move the salt, ginger, pepper, and cayenne to a dish. 3. Make 1-inch-deep incisions in the beef using the tip of a tiny knife and stuff a garlic clove sliver into each slit. Spray the oil on the beef and sprinkle the spice mixture with it. Place the roast in a roasting pan on a meat rack. 4. For 10 minutes, roast. Lower the temperature of the oven to 350 ° F and proceed to roast until an instant-read thermometer inserted in the beef center reads 125 ° F for a medium-rare duration of about 1 hour. Transfer the beef and let stand for 10 minutes on a carving board. 5. Remove the string and cut into thin slices with the meat crosswise. Se to a serving dish and pour over the beef with the carving juices. Immediately serve. Nutrition: Calories: 200 Fat: 6g Fiber: 14g Carbohydrates: 17 Protein: 20g.

96.

Beef Fajitas with Two Peppers

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients 2 teaspoons olive oil, plus more in a pump sprayer 1 pound sirloin steak, excess fat trimmed, cut across the grain into 1/2inch-thick slices and then into 2-inch-wide pieces 1 large red bell pepper 1 large green bell pepper 1 medium red onion 2 cloves garlic, minced 1 tablespoon Mexican Seasoning

12 (8-inch) flour tortillas or Boston lettuce leaves, for serving Lime wedges, for serving. Directions 1. Spray the broad nonstick skillet over medium-high heat with oil and heat. Attach half of the sirloin and cook until browned on both sides, turning the sirloin pieces halfway through cooking, about 2 minutes. Transfer to a dish. Repeat with the sirloin that remains. 2. Warmth 2 teaspoons of oil over medium-high heat in a skillet. Add the bell peppers, onion, and garlic. Cook unitl tender. Stir in the beef and the Mexican Seasoning with some juices. Move it to a bowl. 3. Fill a flour tortilla or lettuce leaf with the beef mixture to serve and squeeze on top with lime juice. Roll up, serve up. Nutrition: Calories: 290 Fat: 6g Fiber: 12g Carbohydrates: 17g Protein: 10g.

97.

Ground Sirloin and Pinto Chili

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients 1 tablespoon olive oil 1 medium yellow onion, 1 medium green bell pepper 2 cloves garlic, minced 11/4 pounds ground sirloin 2 tablespoons chili powder 1/2 teaspoon pure ground chipotle chili, or 1 minced canned chipotle chili with its clinging adobo, or 1/4 teaspoon cayenne (optional) 1/2 teaspoon kosher salt

1 (28-ounce) can reduced-sodium chopped tomatoes in juice, undrained 2 (15-ounce) cans reduced-sodium pinto beans, drained and well rinsed Optional toppings: shredded low-fat Cheddar cheese, nonfat sour cream, chopped fresh cilantro leaves Directions 1. Over medium heat, warmth the oil in a big saucepan. Attach the onion and bell pepper and cook for about 3 minutes, occasionally stirring, until tender. Set in the garlic and cook for about 1 minute until it is fragrant. Add the sirloin and cook until it loses its raw appearance, stirring regularly and breaking the meat with the side of the spoon, for around 6 minutes. Add chili powder, ground chipotle (if used), and salt and cook for 1 minute, stirring frequently. 2. Connect the tomatoes and their juice to the mixture and bring to a boil over high heat. Return the heat to medium and simmer for about 15 minutes, stirring periodically, until the juices have thickened slightly. Connect the beans and cook for about 5 minutes, until heated. If you prefer a thicker chili, use a large spoon to mash some of the beans into the cooking sauce. Spoon into cups, add the toppings and serve hot if desired. Nutrition: Calories: 245 Fat: 7g, Fiber: 4g Carbohydrates: 6g Protein: 20g.

98.

Sirloin and Black Bean Burgers with Fresh Tomato Salsa

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients Salsa

2 plum tomatoes cut into 1/4-inch dice, or 1 cup coarsely chopped grape or cherry tomatoes 2 tablespoons minced white or yellow onion 1 tablespoon fresh lime juice 1 tablespoon minced fresh cilantro 1 small jalapeño or serrano chili 1 clove garlic Pinch of kosher salt Burgers 1 pound ground sirloin1 (15-ounce) can reduced-sodium black beans, drained and rinsed 1 teaspoon chili powder 1/2 teaspoon kosher salt 1/2 teaspoon ground black pepper 1/4 teaspoon garlic powder 1/4 teaspoon granulated onion or onion powder Olive oil 4 whole-wheat buns, toasted 2 ripe avocados Directions 1. To make the salsa: Combine the tomatoes, onion, lime juice, cilantro, jalapeño, garlic, and salt in a medium serving dish. Set aside while the burgers are being made. 2. Merge together the ground sirloin, beans, chili powder, salt, pepper, granulated garlic, and granulated onion in a medium bowl to make the burgers. Shape the meat mixture into four 31/2-inch burgers by using hands rinsed under cold water. Press them back into position if the beans poke through the ground sirloin. 3. Spray the broad nonstick skillet over medium-high heat with oil and heat. Attach the burgers and cook until browned on both sides, turning after 2 minutes, about 5 minutes for medium burgers. Transferring to The dish. 4. Place a burger on a bun for each serving, if necessary, and top with a spoonful of salsa and a few avocado slices. Serve at once, on the side with the remaining salsa.

Nutrition: Calories: 276 Fat: 3g Fiber: 1g Carbohydrates: 14g Protein: 20g.

99.

Beef and Bulgur Meat Loaf

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients 1 cup boiling water1/2 cup bulgur 2 teaspoons canola oil, plus more in a pump sprayer 1 medium yellow onion, chopped 1 medium red bell pepper 2 cloves garlic, minced1/4 cup plus 2 tablespoons low-salt tomato ketchup 1 tablespoon Worcestershire sauce 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 2 large egg whites1 pound ground sirloin Directions 1. Merge the boiling water and bulgur in a heat-resistant medium bowl and leave to stand for around 20 minutes until the bulgur has softened and absorbed the water. 2. Preheat the oven to 350°F meanwhile. Cover with aluminum foil on a rimmed baking sheet and spray with oil. 3. Heat 2 teaspoons of oil over medium heat in a medium nonstick skillet. Attach the onion, bell pepper, and garlic and cook for about 6 minutes, occasionally stirring, until tender. Transfer and cool slightly in a bowl. 4. In a wire sieve, drain the bulgur, pressing firmly on the bulgur to remove the excess water. Add the vegetables to the bowl, then mix in 1/4 cup of the ketchup, Worcestershire sauce, salt, and pepper. (At this

stage, adding these ingredients helps cool the vegetables so that the egg whites don't cook from the heat.) Stir in the whites of the egg. Only add the ground sirloin and blend until mixed. Form the foil-lined baking sheet into an 8 x 4-inch loaf. 5. Bake until the loaf is golden brown and an instant-read thermometer inserted in the center reads 165 °F. Spread the top of the loaf with 2 teaspoons of ketchup over the last 5 minutes. Nutrition: Calories: 325 Fat: 6g Fiber: g 5 Carbohydrates: 14g Protein: 13g.

100.

Beef Ragù with Broccoli Ziti

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients 1 tablespoon olive oil 8 ounces ground sirloin 1 medium yellow onion, 1 medium carrot, divide into 1/4-inch dice 1 medium celery rib, divide into 1/4-inch dice 2 cloves garlic, minced 1 can no-salt-added crushed tomatoes 2 teaspoons Italian Seasoning 1/4 teaspoon crushed hot red pepper broccoli Ziti 6 tablespoons freshly grated Parmesan cheese Directions 1. Warmth oil over medium-high heat in a medium saucepan. Add the beef and cook until the meat loses its raw appearance, stirring regularly. Attach the onion, carrot, celery, and garlic and stir. Reduce and cover

the heat to medium. Cook for about 5 minutes, until the vegetables soften. 2. Stir in the onions, hot pepper, and Italian Seasoning and bring to a boil. Lower the heat to medium-low and simmer until the sauce is slightly reduced, stirring regularly around 45 minutes. 3. Divide the hot Ziti broccoli into 6 deep bowls. Top each one with the same amount of sauce and, if used, sprinkle with 1 tablespoon of Parmesan cheese. Serve it wet. Nutrition: Calories: 200 Fat: 6g Fiber: 14g Carbohydrates: 17g Protein: 20g.

Chapter 5.

101.

Poultry

Chicken Lettuce Wraps

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 6 oz. cooked chicken breast, cut into strips 1/2 C. fresh strawberries 4 large lettuce leaves 1 English cucumber, sliced thinly 1 tbsp. fresh mint leaves, minced Directions: 1. In a large bowl, attach all ingredients except for lettuce leaves and gently toss to coat well. Place the lettuce leaves onto serving plates. Divide the chicken mixture over each leaf evenly and serve immediately. Nutrition: Calories: 124

Fat: 2.5g Carbs: 8.8g Fiber: 1.7g Sugar: 4.4g Protein: 19.4g Sodium: 48mg

102.

Chicken Kabobs

Preparation time: 5 minutes Cooking time: 8 minutes Servings: 4 Ingredients 3/4 C. fat-free plain Greek yogurt 2 tbsp. fresh lemon juice 2 tsp. ground cumin 4 boneless, skinless chicken breasts, cut into 1-inch chunks 2 tbsp. olive oil 1 garlic clove, minced 1/4 tsp. cayenne pepper Pinch of salt Freshly ground black pepper, to taste Directions: 1. Place all the ingredients except for chicken chunks into a large bowl and mix until well combined. Attach the chicken chunks and coat with the yogurt mixture generously. Refrigerate overnight. Preheat the grill to medium-high heat. Grease the grill grate. Thread the chicken chunks onto pre-soaked wooden skewers. Arrange chicken skewers onto the grill and cook for about 3-4 minutes per side. Serve hot. Nutrition: Calories: 400 Fat: 18.5g Carbs: 4.2g

Fiber: 0.2g Sugar: 3.4g Protein: 52.1g Sodium: 189mg

103.

Chicken Legs with Carrots

Preparation time: 5 minutes Cooking time: 40 minutes Servings: 4 Ingredients 2 lb. carrots, peeled and sliced 1 tbsp. dried rosemary, crushed Freshly ground black pepper, to taste 4 (6-oz.) chicken legs Pinch of salt 2 tbsp. olive oil Directions: 1. Warmth the oven to 400 F. Set a large baking dish. Place carrot slices in the bottom of prepared baking dish. Arrange chicken legs over carrot in a single layer and sprinkle with rosemary, salt and black pepper evenly. Set with oil generously. Roast for about 40 minutes, tossing once after 20 minutes. Serve hot Nutrition: Calories: 479 Fat: 19.7g Carbs: 22g Fiber: 5.9g Sugar: 11g Protein: 51.1g Sodium: 190mg

104.

Chicken Thighs with Veggie

Preparation time: 5 minutes Cooking time: 8 minutes Servings: 4 Ingredients 2 tbsp. balsamic vinegar 11/2 tsp. dried rosemary, crushed Freshly ground black pepper, to taste 2 C. small broccoli florets 2 small bell pepper, seeded and sliced 2 tbsp. olive oil Pinch of salt 6 (5-oz.) skinless, boneless chicken thighs 2 C. small cauliflower florets Directions: 1. Warmth the oven to 400 F. Grease a large baking sheet. In a large bowl, attach all ingredients and toss to coat well. Set the chicken thighs onto the prepared baking sheet in a single layer. Place vegetable mixture around chicken thighs in a single layer. Roast for about 40 minutes, flipping vegetables once halfway through. Serve with the topping of pan juices. Nutrition: Calories: 250 Fat: 10g Carbs: 6.9g Fiber: 2.2g Sugar: 3.3g Protein: 33.6g Sodium: 99mg

105.

Chicken and Veggie Parcel

Preparation time: 5 minutes Cooking time: 25 minutes

Servings: 4 Ingredients 8 oz. skinless, boneless chicken breast, chopped finely 1 C. fresh green beans, trimmed and cut into 1-inch pieces Pinch of salt 3 tsp. olive oil 2 C. tomatoes, seeded and chopped 2 C. zucchini, sliced thinly 2 tsp. garlic, minced 1/4 C. fresh rosemary, minced Freshly ground black pepper, to taste Directions 1. Warmth the oven to 425 F. In a large bowl, add all ingredients and toss to coat well. Place 2 large pieces of foil onto a smooth surface. 2. Place the chicken mixture in the center of each piece of foil evenly. Loosely, wrap each foil around chicken mixture and secure tightly to form a parcel. Place parcels in a baking dish. Bake for about 25-30 minutes. Remove from oven and place parcels onto a platter. Carefully open each parcel and serve. Nutrition: Calories: 297 Fat: 12.8g Carbs: 20.3g Fiber: 8.4g Sugar: 7g Protein: 29.8g Sodium: 146mg

106.

Olives-Stuffed Chicken Breast

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4

Ingredients 4 (4-oz.) skinless, boneless chicken breasts, pounded into 1/2-inch thickness 1/4 Cup Kalamata olives 1/4 C. feta cheese, crumbled 1 tbsp. fresh parsley, chopped Pinch of salt Freshly ground black pepper, to taste 1/4 C. oil-packed sun-dried tomatoes, drained 1 tbsp. fresh dill, chopped 1 tbsp. olive oil Directions: 1. Warmth oven to 375 F. Grease a rimmed baking sheet. Rub chicken with pinch of salt and black pepper. In a large bowl, mix together olives, tomatoes, feta cheese, scallion, dill and parsley. Place chicken breast onto a cutting board. Stuff the chicken breasts with the olive mixture and tightly roll up. Secure each breast roll with toothpicks. 2. In a skillet, warmth oil over medium-high heat and cook the breast rolls for about 2 minutes per side. Now, arrange the breast rolls onto prepared baking sheet in a single layer. Bake for about 15-20 minutes or until desired doneness. Remove from oven and set aside for about 5 minutes. With a sharp knife, cut into desired sized slices and serve. Nutrition: Calories: 211 Fat: 10.5g Carbs: 1.9g Fiber: 0.6g Sugar: 0.7g Protein: 27g Sodium: 260mg

107.

Bruschetta Chicken

Preparation time: 5 minutes

Cooking time: 12 minutes Servings: 4 Ingredients For Chicken 2 boneless, skinless chicken breasts, halved horizontally 2 tsp. garlic, minced 3 tsp. salt-free Italian seasoning 1 tbsp. olive oil For Topping 4 Roma tomatoes, chopped finely 3 garlic cloves, chopped finely 4 tbsp. fresh basil, shredded 2 tbsp. olive oil 1/2 C. low-fat Parmesan cheese, shredded Directions: 1. For chicken: in a bowl, attach the chicken, garlic and Italian seasoning and mix well. In a skillet, heat the oil over medium-high heat and sear the chicken breasts for about 6 minutes per side. 2. Meanwhile, for topping: in a bowl, attach all the ingredients except the Parmesan cheese and mix. Remove the skillet from the heat and divide the chicken breasts onto serving plates. Set immediately with the topping of tomato mixture and Parmesan cheese. Nutrition: Calories: 370 Fat: 21.3g Carbs: 6.2g Fiber: 1.6g Sugar: 3.3g Protein: 38g Sodium: 340mg

108.

Chicken and Broccoli Casserole

Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients 6 (6-oz.) skinless, boneless chicken thighs 4 garlic cloves, minced 1 tsp. dried oregano, crushed Pinch of salt 3 broccoli heads, cut into florets 1/4 C. extra-virgin olive oil 1 tsp. dried rosemary, crushed Freshly ground black pepper, to taste Directions 1. Warmth the oven to 375 F. Grease a large baking dish. 2. In a large bowl, attach all ingredients and toss to coat well. In the bottom of the prepared baking dish, set the broccoli florets and top with chicken breasts in a single layer. Bake for about 45 minutes. 3. Serve hot. Nutrition: Calories: 329 Fat: 14.9g Carbs: 8.8g Fiber: 3.3g Sugar: 2g Protein: 41.5g Sodium: 130mg

109.

Chicken and Olives Casserole

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients

14 oz. black olives, pitted 2 garlic cloves, crushed Freshly ground black pepper, to taste 1/4 C. balsamic vinegar 4 (6-oz.) chicken drumsticks 3/4 C. low-sodium chicken broth 4 oz. capers 2 tbsp. fresh oregano, minced 1 bay leaf 1/4 C. olive oil 2 tbsp. Erythritol Directions: 1. For marinade: in a large baking dish, attach the olives, capers, garlic, oregano, salt, black pepper, bay leaf, vinegar and oil and mix until well combined. Add the chicken drumsticks and coat with the marinade generously. Cover the baking dish and refrigerate overnight. Detach from the refrigerator and set aside at room temperature for at least 1 hour before cooking. Preheat the oven to 325 °F. 2. Remove the chicken breasts from the bowl and arrange in a baking dish in a single layer. Spread the marinade over the chicken drumsticks in a single layer. Place the broth around the chicken breasts. Bake for about 50 minutes. Remove from the oven and serve hot. Nutrition: Calories: 536 Fat: 33.7g Carbs: 9.9g Fiber: 5.1g Sugar: 0.4g Protein: 49.5g Sodium: 560mg

110.

Chicken, Spinach and Mushrooms Casserole

Preparation time: 5 minutes Cooking time: 12 minutes

Servings: 4 Ingredients 4 (5-oz.) boneless, skinless chicken thighs Pinch of salt 2 tsp. olive oil, divided 1/4 C. yellow onion, chopped 1 C. fresh spinach, chopped 1/3 C. feta cheese, crumbled 1 tsp. dried oregano, crushed Freshly ground black pepper, to taste 6 fresh mushrooms, sliced 2 garlic cloves, minced 1/4 C. sun-dried tomatoes, sliced 1/3 C. low-fat Italian cheese, grated Directions: 1. Warnth the oven to 375 F. Season the chicken thighs with the oregano, salt and black pepper evenly. In an oven-proof skillet, melt 1 tsp. of the oil over medium-high heat and cook the chicken thighs for about 2-3 minutes per side or until browned completely. 2. In the same skillet, heat the remaining oil over medium heat and sauté the mushrooms, onions and garlic for about 5-7 minutes. Stir in the spinach, sun-dried tomatoes and feta and remove from the heat. Sprinkle with Italian cheese and immediately transfer the skillet into the oven. Bake for about 20-30 minutes or until desired doneness of chicken. 3. Remove from the oven and set aside for about 5 minutes before serving. Nutrition: Calories: 365 Fat: 17.3g Carbs: 7g Fiber: 3.5g Sugar: 1.6g

Protein: 46.9g Sodium: 290mg

111.

Chicken with Pears

Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients 1 C. low-sodium chicken broth 2 tsp. tapioca starch 4 garlic cloves, minced 4 (4-oz.) skinless, boneless chicken breasts 2 Bosc pears, cored and sliced 2 tbsp. apple cider vinegar 2 tbsp. extra-virgin olive oil 2 tbsp. fresh basil, minced Freshly ground black pepper, to taste Directions: 1. In a bowl, mix together the broth, vinegar and tapioca starch. Set aside. 2. In a large cast-iron skillet, heat oil over medium-high heat and sauté garlic and basil for about 1 minute. Add the chicken and black pepper and cook for about 12-15 minutes. With a slotted spoon, transfer the chicken into a bowl. 3. In the same skillet, add the pears and cook for about 4-5 minutes. Add the broth mixture and bring to a boil. Cook for about 1 minute. Add the chicken and stir to combine. Lower the heat and cook for about 3-4 minutes. Serve hot. Nutrition: Calories: 358 Fat: 16g Carbs: 18.7g Fiber: 3.3g Sugar: 10g

Protein: 34.4g Sodium: 60mg

112.

Chicken with Cranberries

Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients 6 (4-oz.) skinless, boneless chicken thighs Freshly ground black pepper, to taste 1/4 C. onion, chopped finely 1 bay leaf 1 C. fresh cranberries 1 tbsp. fresh lemon juice Pinch of salt 1 tbsp. olive oil 1 tbsp. fresh ginger, minced 1 C. low-sodium chicken broth 1 tbsp. unsweetened applesauce 1 tbsp. unsalted margarine Directions: 1. F;avor the chicken thighs with salt and black pepper. In a large skillet, warmth oil over medium heat and cook the chicken thighs until desired doneness. Transfer the chicken thighs into a large bowl and cover with a piece of foil to keep them warm. 2. In the same skillet, add onion over medium heat and sauté for about 2-3 minutes. Add bay leaf and broth and bring to a boil, stirring occasionally. Stir in cranberries and cook or about 5 minutes. Stir in applesauce, lemon juice and black pepper and cook for about 1-2 minutes. Stir in margarine and remove from the heat. Pour cranberry mixture over chicken thighs and serve. Nutrition: Calories: 201 Fat: 8.4g

Carbs: 3.9g Fiber: 1.1g Sugar: 1.2g Protein: 25.9g Sodium: 103mg

113.

Chicken with Spinach

Preparation time: 5 minutes Cooking time: 26 minutes Servings: 4 Ingredients 2 tbsp. unsalted margarine, divided 2 garlic cloves, minced 1/4 C. low-fat Parmesan cheese, shredded Freshly ground black pepper, to taste 1 lb. skinless, boneless chicken tenders 10 oz. frozen chopped spinach, thawed 1/4 C. low-fat sour cream Directions: 1. In a large skillet, melt 1 tbsp. of margarine over medium-high heat and cook chicken for about 3-4 minutes from both sides. Transfer the chicken into a bowl. 2. In the same skillet, melt remaining margarine over medium-low heat and sauté garlic for about 1 minute. Attach spinach and cook for about 1 minute. Add cheese, cream and black pepper and stir to combine. Set the spinach mixture in the bottom of skillet evenly. Place chicken over spinach in a single layer. Immediately, ower the heat to low and simmer, covered for about 5 minutes or until desired doneness of chicken. Serve hot. Nutrition: Calories: 344 Fat: 19g Carbs: 5.1g

Fiber: 2.1g Sugar: 0.5g Protein: 38.9g Sodium: 340mg

114.

Chicken with Cabbage

Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients 11/2 tbsp. organic apple cider vinegar Pinch of salt 2 (5-oz.) skinless, boneless chicken breasts, sliced thinly 1/2 of large head cabbage, sliced thinly 2 tbsp. water 1 tsp. sesame oil Freshly ground black pepper, to taste 11/2 tbsp. olive oil, divided 1/2 of onion, sliced thinly 2 tbsp. unsweetened applesauce Directions: 1. In a large bowl, merge together the vinegar, sesame oil, salt and black pepper. Add the chicken and coat with mixture generously. Set aside for about 5 minutes. 2. In a large skillet, heat 2 tbsp. of oil over medium-high heat and stir fry the chicken for about 3-4 minutes or until golden brown. Transfer the chicken onto a plate. In the same skillet, melt the remaining oil over medium heat and cook the onion and cabbage for about 4-5 minutes. Add the chicken, applesauce and water and cook for about 5-6 minutes or until desired doneness. Serve hot. Nutrition: Calories: 390 Fat: 15g

Carbs: 25g Fiber: 4g Sugar: 10g Protein: 35.4g Sodium: 85mg

115.

Chicken with Zucchini

Preparation time: 5 minutes Cooking time: 12 minutes Servings: 4 Ingredients 2 tbsp. olive oil, divided Pinch of salt Freshly ground black pepper, to taste 11/2 lb. zucchini, sliced 1 tsp. fresh lemon zest, grated finely 1 lb. skinless, boneless chicken breasts 2 garlic cloves, minced 2 tbsp. fresh lemon juice 2 tbsp. fresh parsley, minced Directions: 1. In a large skillet, heat 1 tbsp. of oil and stir fry chicken pieces for about 4-5 minutes or until golden brown from all sides. 2. Transfer the chicken into a plate. In the same skillet, warmth remaining oil over medium heat and sauté garlic for about 1 minute. Attach zucchini and cook for about 5-6 minutes. Stir in chicken and cook for about 2 minutes. Stir in lemon juice, zest and parsley and remove from heat. Serve warm. Nutrition: Calories: 156 Fat: 7.6g Carbs: 4.4g

Fiber: 1.4g Sugar: 2.1g Protein: 18.4g Sodium: 67mg

116.

Chicken with Bell Peppers

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 3 tbsp. olive oil, divided 1 medium onion, sliced 1 tsp. dried oregano, crushed 1/4 tsp. ground cumin 1/4 C. low-sodium chicken broth 3 bell peppers, seeded and sliced 1 lb. boneless, skinless chicken breasts Freshly ground black pepper, to taste Directions: 1. In a skillet, heat 1 tbsp. of oil over medium-high heat and cook the bell peppers and onion slices for about 4-5 minutes. With a slotted spoon, transfer the peppers mixture onto a plate. 2. In the same skillet over medium-high heat and cook the chicken for about 8 minutes, stirring frequently. Stir in the thyme, spices, salt, black pepper, and broth, and bring to a boil. Add the peppers mixture and stir to combine. Lower the heat to medium and cook for about 3–5 minutes or until all the liquid is absorbed, stirring occasionally. Serve immediately. Nutrition: Calories: 217 Fat: 11.6g Carbs: 4.8g Fiber: 1.5g

Sugar: 2.3g Protein: 22.9g Sodium: 70mg

117.

Chicken with Broccoli and Mushrooms

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 3 tbsp. olive oil 1 medium onion, chopped 16 oz. small broccoli florets Pinch of salt 1 lb. skinless, boneless chicken breast, cubed 6 garlic cloves, minced 1/4 cup water Freshly ground black pepper, to taste Directions: 1. Warmth the oil in a large skillet over medium heat and cook the chicken cubes for about 4-5 minutes. With a slotted spoon, transfer the chicken cubes onto a plate. In the same skillet, add the onion and sauté for about 4-5 minutes. Attach the mushrooms and cook for about 4-5 minutes. 2. Stir in the cooked chicken, broccoli and water and cook, covered for about 8-10 minutes, stirring occasionally. Stir in salt and black pepper and remove from heat. Serve hot. Nutrition: Calories: 197 Fat: 10.1g Carbs: 8.5g Fiber: 2.7g Sugar: 2.5g

Protein: 20.1g Sodium: 81mg

118.

Chicken with Olives and Tomatoes

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 4 (5-oz.) boneless, skinless chicken breasts, trimmed 2-3 tbsp. fresh oregano, chopped 1 Cup. cherry tomatoes, quartered 1/2 Cup. feta cheese, crumbled 1/2 Cup. plus 1 tbsp. olive oil, divided 1/2 Cup. fresh lemon juice 1 tsp. garlic, chopped finely 1/3 Cup. Kalamata olives, pitted and sliced Freshly ground black pepper, to taste Directions: 1. With a knife, make small diagonal cuts on the top of each chicken breast. In a bowl, add 1/2 C. of the oil, lemon juice, oregano and garlic and mix well. Transfer about 1/4 C. of the oil mixture in another bowl and reserve it. 2. In a Ziploc bag, add the chicken breasts and remaining oil mixture. Secure the bag and shake to coat well. Refrigerate to marinate for at least 1 hour. Remove from the refrigerator and place the chicken aside until it comes to room temperature. In the bowl of the reserved marinade, add the tomatoes, olives and feta cheese and gently stir to combine. 3. In a large heavy-bottomed skillet, heat about the remaining oil over medium-high heat and cook the chicken breasts. Stir in the black pepper and remove from the heat. Transfer the chicken breasts onto serving plates and serve with the topping of feta mixture. Nutrition: Calories: 500

Fat: 31.8g Carbs: 5.6g Fiber: 2g Sugar: 2.7g Protein: 50.4g Sodium: 300mg

119.

Chicken and Veggies Curry

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 1 lb. skinless, boneless chicken breasts, cubed 2 tbsp. salt-free curry paste 1 C. low-sodium chicken broth 1 C. green beans, trimmed 1/4 C. fresh cilantro leaves, chopped 1 tbsp. olive oil 1 C. unsweetened coconut milk 1 C. asparagus spears, trimmed Freshly ground black pepper, to taste Directions 1. In a skillet, warmth oil over medium heat and sauté the curry paste for about 1-2 minutes. Add the chicken and cook for about 8-10 minutes. 2. Add coconut milk and broth and bring to a boil. Reduce the heat low and cook for about 8-10 minutes. Add asparagus, green beans and black pepper and cook for about 4-5 minutes or until desired doneness. Serve hot. Nutrition: Calories: 294 Fat: 16.2g Carbs: 6.4g

Fiber: 2.1g Sugar: 3.6g Protein: 28.6g Sodium: 210mg

120.

Chicken and Beans Chili

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 2 tbsp. olive oil 1 C. onion, chopped 11/2 tsp. dried oregano, crushed 1 tbsp. red chili powder 1 (15-oz.) can salt-free great Northern beans, rinsed and drained 1 (15-oz.) can salt-free black beans, rinsed and drained 11/4 lb. skinless, boneless chicken breast, cubed 1 C. bell pepper, seeded and chopped 1 tbsp. paprika 1 tsp. ground cumin 2 C. tomatoes, chopped finely 2 C. low-sodium chicken broth 1/4 C. fresh parsley, chopped Directions 1. In a pan, warmth oil over and cook the chicken, onion and bell pepper for about 8-10 minutes, stirring frequently. Stir in oregano and spices and cook for about 1 minute. Add remaining ingredients and bring to a boil. Lower the heat to low and simmer, covered for about 20 minutes. Serve hot. Nutrition: Calories: 321 Fat: 4.6g Carbs: 39g

Fiber: 11.9g Sugar: 3.8g Protein: 34.5g Sodium: 120mg

Chapter 6.

121.

Seafood

Cheesy Salmon

Preparation time: 5 minutes Cooking time: 23 minutes Servings: 4 Ingredients 1/3 C. low-fat mayonnaise 2 tbsp. fresh lemon juice 2 lb. salmon fillets Freshly ground black pepper, to taste 1/2 C. part-skim Mozzarella cheese, shredded 2 garlic cloves, minced 1 tbsp. Dijon mustard 1 large yellow onion, sliced thinly 1/4 C. low-fat Parmesan cheese, shredded Directions: 1. Warmth the oven to 400 degrees F. Line a rimmed baking sheet with a piece of foil. 2. In a small bowl, attacg the mayonnaise, lemon juice, mustard and garlic

and mix until well combined. Set the salmon fillets onto the prepared baking sheet and sprinkle with salt and pepper. Place the onion slices over the salmon fillets evenly, followed by the mayonnaise mixture and cheeses. Bake for about 15-18 minutes. 3. Now, set the oven to broiler. Broil the salmon fillets for about 2-5 minutes. Serve hot. Nutrition: Calories: 214 Fat: 11g Carbs: 4.7g Fiber: 0.5g Sugar: 1.7g Protein: 22g Sodium: 150mg

122.

Salmon with Dill

Preparation time: 5 minutes Cooking time: 23 minutes Servings: 4 Ingredients 1/4 C. fresh dill, chopped and divided 1/2 tsp. smoked paprika Pinch of salt 2 (6-oz.) skinless, boneless salmon fillets 2 tbsp. olive oil 1 tsp. fresh lemon zest 1/2 tsp. fennel seeds, crushed lightly Freshly ground black pepper, to taste 1 tbsp. fresh lemon juice Directions: 1. In a bowl, place 2 tbsp. of dill, lemon zest, paprika, fennel seeds, salt, black pepper and mix well. Season the salmon fillet with dill mixture evenly and then drizzle with lemon juice. Drizzle each salmon fillet

with lemon juice. 2. In a large skillet, warmth the oil over medium heat. In the skillet, place the salmon fillets in a single layer. Reduce the heat to the low and cook for about 20 minutes. Flip and cook for about 5 minutes more. With a slotted spoon, transfer the salmon fillets onto a paper towel-lined plate to drain. Serve immediately with the topping of remaining dill. Nutrition: Calories: 350 Fat: 24g Carbs: 2.6g Fiber: 0.5g Sugar: 0.3g Protein: 33.2g Sodium: 167mg

123.

Salmon with Salsa

Preparation time: 5 minutes Cooking time: 8 minutes Servings: 4 Ingredients For Salsa 1 C. fresh pineapple, chopped 1/2 C. red bell pepper 2 tbsp. red onion, chopped 1 tbsp. fresh lemon juice Freshly ground black pepper, to taste For Salmon 2 (5-oz.) (1-inch thick) salmon fillets Pinch of salt Freshly ground black pepper, to taste 1 tbsp. extra-virgin olive oil 2 tbsp. fresh cilantro leaves, chopped

Directions: 1. For salsa in a bowl, mix together all ingredients. Refrigerate before serving. Season salmon with salt and black pepper. In a large skillet, warmth the oil over medium-high heat. Add salmon, skins side up and cook for about 4 minutes. 2. Carefully change the side of fillets and cook for about 4 minutes more. Divide salsa onto both plates alongside salmon fillets and serve. Nutrition: Calories: 304 Fat: 16g Carbs: 14.2g Fiber: 1.8g Sugar: 10.2g Protein: 28.4g Sodium: 67mg

124.

Salmon Parcel

Preparation time: 5 minutes Cooking time: 23 minutes Servings: 4 Ingredients 6 (3-oz.) salmon fillets Freshly ground black pepper, to taste 4 plum tomatoes, cubed 1/2 C. fresh parsley, chopped 2 tbsp. fresh lemon juice Pinch of salt 2 bell peppers, seeded and cubed 1 onion, sliced thinly 1/4 C. olive oil Directions: 1. Warmth the oven to 400 F. Arrange 6 pieces of foil onto a smooth

surface. Place 1 salmon fillet onto each foil paper and sprinkle with salt and black pepper. 2. In a bowl, add the bell peppers, tomato and onion and mix. Place veggie mixture over each fillet evenly and top with parsley and capers. Drizzle with oil and lemon juice. Set the foil around the salmon mixture to seal it. Set the foil packets onto a large baking sheet in a single layer. Bake for about 20 minutes. Serve hot. Nutrition: Calories: 224 Fat: 14g Carbs: 8.7g Fiber: 1.9g Sugar: 5g Protein: 18.2g Sodium: 81mg

125.

Cod and Veggies Bake

Preparation time: 5 minutes Cooking time: 23 minutes Servings: 4 Ingredients 1 tsp. olive oil 1 C. zucchini, chopped 2 tbsp. fresh basil, chopped Freshly ground black pepper, to taste 1/3 C. feta cheese, crumbled 1/2 C. onion, minced 1 garlic clove, minced 2 C. fresh tomatoes, chopped 4 (6-oz.) cod steaks Directions: 1. Warmth the oven to 450 F. Grease a large shallow baking dish. In a skillet, heat oil over medium heat and sauté the onion, zucchini and

garlic for about 4-5 minutes. Stir in the basil, tomatoes, black pepper and immediately remove from heat. 2. Place the cod steaks into the prepared baking dish in a single layer and top with tomato mixture evenly. Sprinkle with the cheese evenly. Bake for about 15 minutesr until desired doneness. Serve hot. Nutrition: Calories: 250 Fat: 5.5g Carbs: 6.6g Fiber: 1.7g Sugar: 4g Protein: 42g Sodium: 220mg

126.

Cod with Olives

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients 2 tbsp. extra-virgin olive oil 1 onion, sliced thinly 1 tbsp. fresh parsley, chopped 2 C. tomatoes, chopped finely 2 garlic cloves, minced 3/4 C. low-sodium chicken broth 1/2 Cup black olives 1 lb. cod fillets Directions: 1. In a large skillet, warmth the oil over medium heat and sauté garlic and onion for about 4-5 minutes. Add remaining ingredients except for cod fillets and cook for about 5 minutes. Stir in cod fillets and cook for 5 minutes or until desired doneness. Serve hot.

Nutrition: Calories: 203 Fat: 10g Carbs: 7.9g Fiber: 2.3g Sugar: 2.6g Protein: 22g Sodium: 230mg

127.

Cod in Lemon Sauce

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients 2 (6-oz.) cod fillets Freshly ground black pepper, to taste 2 garlic cloves, minced 2 tsp. fresh dill weed Pinch of salt 3 tbsp. olive oil, divided 1-2 lemon slices Directions 2. Season each cod fillet evenly with the salt and black pepper. In a medium skillet, heat 1 tbsp. of oil and cook the cod fillets for about 4-5 minutes per side. 3. Transfer the cod fillets onto a plate. Meanwhile, in a frying pan, warmth the remaining oil over low heat and sauté the garlic and lemon slices for about 40-60 seconds. Stir in the cooked cod fillets and dill and cook, covered for about 1-2 minutes. Remove the cod fillets from heat and transfer onto the serving plates. Top with the pan sauce and serve immediately. Nutrition:

Calories: 295 Fat: 16g Carbs: 2.5g Fiber: 0.3g Sugar: 0.5g Protein: 31.1g Sodium: 18mg

128.

Sardine with Olives

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients 12 (2-oz.) fresh sardines, cleaned and scaled Freshly ground black pepper, to taste 1/2 C. green olives, pitted and chopped 1 tbsp. fresh oregano, chopped 2 garlic cloves, thinly sliced 1 tsp. fresh lemon zest, grated finely Pinch of salt 2 tbsp. olive oil 2 C. fresh parsley leaves, chopped 2 tbsp. capers, drained 2 Serrano peppers, seeded and minced Directions 1. Warmth the oven to 400 F. Season the sardines with salt and black pepper lightly. In a large ovenproof skillet, heat the oil over medium heat and cook the sardines for about 3 minutes. Flip the sardines and stir in the remaining ingredients. 2. Immediately, transfer the skillet into oven and bake for about 5 minutes or until desired doneness of the fish. Remove from oven and serve hot Nutrition: Calories: 301

Fat: 19.1g Carbs: 3.1g Fiber: 1.6g Sugar: 0.3g Protein: 28.9g Sodium: 400mg

129.

Haddock in Tomato Sauce

Preparation time: 5 minutes Cooking time: 23 minutes Servings: 4 Ingredients 1 tbsp. olive oil, divided 2 C. tomatoes, chopped 2 tbsp. fresh parsley, chopped 1 tbsp. balsamic vinegar 11/2 C. onion, chopped 2 tbsp. fresh cilantro, chopped 2 tbsp. fresh parsley, chopped 2 (4-oz.) haddock fillets Directions: 1. Warmth the oven to 325F. In a medium ovenproof non-stick skillet, heat 1 tsp. of oil over medium heat and sauté onion for about 4-5 minutes. 2. Attach tomatoes and cook, stirring for about 2 minutes. Stir in herbs and vinegar and cook for about 2-3 minutes. Add haddock fillet and stir to combine with sauce. Transfer the skillet into the oven. Bake for about 12-15 minutes. Serve hot. Nutrition: Calories: 257 Fat: 8.5g Carbs: 15.4g

Fiber: 4.2g Sugar: 8g Protein: 3.2g Sodium: 116mg

130.

Grouper Curry

Preparation time: 5 minutes Cooking time: 23 minutes Servings: 4 Ingredients 1 tbsp. olive oil 2 garlic cloves, minced 1 large tomato, peeled and chopped 1/4 C. water 11/2 lb. skinless grouper fillets, cubed 1 small yellow onion, chopped 1 tsp. fresh ginger, minced 11/2 tbsp. salt-free curry paste 11/4 C. unsweetened coconut milk 2 tbsp. fresh basil leaves, chopped Directions: 1. In a large skillet, warmth the oil over medium heat and sauté the onion, garlic and ginger for about 5 minutes. Attach the tomatoes and cook for about 2-3 minutes, crushing with the back of the spoon. Add the curry paste and sauté for about 2 minutes. 2. Add the water and coconut milk and bring to a gentle boil. Stir in grouper pieces and cook for about 4-5 minutes. Stir in the basil leaves and serve hot. Nutrition: Calories: 307 Fat: 18g Carbs: 6.7g Fiber: 1.8g

Sugar: 3g Protein: 30g Sodium: 84mg

131.

Shrimp Lettuce Wraps

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1 tsp. extra-virgin olive oil 11/2 lb. shrimp, peeled, deveined and chopped 8 large lettuce leaves 1 garlic clove, minced Pinch of salt 1 tbsp. fresh chives, minced Directions 1. In a large skillet, warmth the olive oil over medium heat and sauté garlic for about 1 minute. Attach the shrimp and cook for about 3-4 minutes. 2. Detach from heat and set aside to cool slightly. Arrange lettuce leaves onto serving plates. Divide the shrimp over the leaves evenly. Garnish with chives and serve immediately. Nutrition: Calories: 15 Fat: 4.4g Carbs: 3.2g Fiber: 0.1g Sugar: 0.1g Protein: 38.9g Sodium: 400mg

132.

Garlicky Shrimp

Preparation time: 5 minutes Cooking time: 23 minutes Servings: 4 Ingredients 1 tbsp. olive oil 1 Serrano pepper, seeded and chopped finely 1 tsp. fresh lemon juice 2 garlic cloves, minced 1/2 lb. shrimp, peeled and deveined 1 tbsp. fresh cilantro, chopped Directions: 1. In a large skillet, warmth the oil over medium heat and sauté garlic and Serrano pepper for about 1 minute. Attach shrimp and cook for about 45 minutes or until done completely. Stir in lemon juice and remove from heat. Serve hot with the topping of cilantro. Nutrition: Calories: 201 Fat: 9g Carbs: 3g Fiber: 0.2g Sugar: 0.2g Protein: 26.1g Sodium: 270mg

133.

Shrimp with Asparagus

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients 2 tbsp. olive oil 1 lb. shrimp, peeled and deveined

2 tbsp. fresh lemon juice 1 lb. asparagus, trimmed 4 garlic cloves, minced 1/3 C. low-sodium chicken broth Directions: 2. In a large skillet, warmth the oil over medium-high heat. Add all the ingredients except for broth and cook for about 2 minutes, without stirring. 3. Stir the mixture and cook for about 3-4 minutes, stirring occasionally. Stir in the broth and cook for about 2-4 more minutes. Serve hot. Nutrition: Calories: 225 Fat: 9.1g Carbs: 7.4g Fiber: 2.5g Sugar: 2.2g Protein: 28.7g Sodium: 280mg

134.

Shrimp with Kale

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients 1 lb. medium shrimp, peeled and deveined 4 garlic cloves, chopped finely 1 lb. fresh kale, tough ribs removed and chopped 1 medium onion, chopped 1 fresh red chili, sliced 1/4 C. low-sodium chicken broth Directions: 1. In a large non-stick skillet, warmth 1 tbsp. of the oil over medium-high

heat and cook the shrimp for about 2 minutes per side. With a slotted spoon, transfer the shrimp onto a plate. 2. In the same skillet, warmth the remaining 2 tbsp. of oil over medium heat and sauté the garlic and red chili for about 1 minute. Add the kale and broth and cook for about 4-5 minutes, stirring occasionally. Stir in the cooked shrimp and cook for about 1 minute. Serve hot. Nutrition Calories: 270 Fat: 11.6g Carbs: 12g Fiber: 2.3g Sugar: 1.2g Protein: 28.3g Sodium: 250mg

135.

Shrimp with Zucchini Pasta

Preparation time: 5 minutes Cooking time: 8 minutes Servings: 4 Ingredients 2 tbsp. olive oil 1/4 tsp. red pepper flakes, crushed Freshly ground black pepper, to taste 2 medium zucchinis, spiralized with blade C 1 garlic clove, minced 1 lb. shrimp, peeled and deveined 1/3 C. low-sodium chicken broth 1 C. cherry tomatoes, quartered Directions: 1. In a non-stick skillet, warmth the olive oil over medium heat and sauté garlic and red pepper flakes for about 1 minute. 2. Add shrimp and black pepper and cook for about 1 minute per side. Add broth and zucchini noodles and cook for about 3-4 minutes. Stir in

tomato quarters and remove from the heat. Serve hot. Nutrition: Calories: 221 Fat: 9.2g Carbs: 7g Fiber: 1.7g Sugar: 2.9g Protein: 27.7g Sodium: 230mg

136.

Shrimp and Tomato Casserole

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients 1/4 C. olive oil 11/2 lb. large shrimp 1/4 tsp. red pepper flakes, crushed 3/4 C. low-sodium chicken broth 4 oz. feta cheese, crumbled 1 tbsp. garlic, minced 3/4 tsp. dried oregano, crushed 1/4 C. fresh parsley, chopped 21/4 C. tomatoes, chopped Directions: 1. Preheat the oven to 350 F. In a large skillet, warmth the oil over medium-high heat and sauté the garlic for about 1 minute. 2. Add the shrimp, oregano and red pepper flakes and cook for about 4-5 minutes. Stir in the parsley and Pinch of salt immediately transfer into a casserole dish evenly. In the same skillet, add broth over medium heat and simmer for about 2-3 minutes. Stir in tomatoes and cook for about 2-3 minutes. Pour the tomato mixture over shrimp mixture evenly. Top with cheese evenly. Bake for about 15-20 minutes or until top becomes

golden brown. Nutrition: Calories: 254 Fat: 11.6g Carbs: 6g Fiber: 1g Sugar: 2g Protein: 24.8g Sodium: 400mg

137.

Prawns and Veggie Curry

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients 2 tbsp. olive oil 1 tbsp. fresh ginger, chopped finely 21/2 tsp. curry powder 2 medium bell peppers, seeded and sliced 1 C. low-fat sour cream Freshly ground black pepper, to taste 1 medium onion, sliced 3 garlic cloves, chopped finely 3 medium carrots, peeled and sliced thinly 11/2 lb. prawns, peeled and deveined 1/4 C. water 3 tbsp. fresh basil leaves, chopped Directions: 1. In a large skillet, warmth the oil over medium-high heat and sauté onion for about 4-5 minutes. Add ginger, garlic and curry powder and sauté for about 1 minute. 2. Add bell peppers and carrot and sauté for about 3-4 minutes. Add prawns, sour cream and water and stir to combine. Cook for about 3-4

minutes, stirring, occasionally. Set in black pepper and remove from heat. Serve hot with the garnishing of basil. Nutrition: Calories: 331 Fat: 15g Carbs: 20.5g Fiber: 3.9g Sugar: 7g Protein: 29.1g Sodium: 330mg

138.

Scallops with Broccoli

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients 11/4 lb. broccoli florets 1 lb. fresh jumbo scallops, rinsed and pat dried Freshly ground black pepper, to taste 2 scallions (green part), sliced 3 tbsp. olive oil Pinch of salt 2 tbsp. fresh lemon juice Directions: 1. For broccoli: arrange a steamer basket in a pan of water and bring to a boil. Place broccoli in steamer basket and steam, covered for about 4-5 minutes. 2. Meanwhile, in a large skillet, heat 2 tbsp. of the oil over medium-high heat and sauté the garlic for about 1 minute. Add the scallops and cook for about 2 minutes per side. Stir in the salt, black pepper and lemon juice and remove from heat. 3. Drain broccoli and drizzle with remaining oil evenly. Divide broccoli onto serving plates and top with scallops evenly. Serve immediately

with the garnishing of scallion. Nutrition: Calories: 194 Fat: 9.5g Carbs: 10.3g Fiber: 3.1g Sugar: 2.2g Protein: 22.6g Sodium: 185mg

139.

Scallops with Zucchini

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients 2 tbsp. olive oil 3 zucchinis, cut into 2-inch strips Freshly ground black pepper, to taste 1 large tomato, chopped 2 tbsp. fresh lemon juice 2 garlic cloves, minced Pinch of salt 11/2 lb. baby scallops 2 scallions, sliced Directions: 1. In a large skillet, warmth the oil over medium-high heat and sauté garlic and rosemary for about 1 minute. Attach zucchini and cook for about 3 minutes. With a slotted spoon, transfer the zucchini into a bowl. 2. Add the scallops and immediately, reduce the heat to medium. Cook for about 4 minutes, stirring occasionally. Add zucchini, tomato and scallion and cook for about 2-3 minutes. Serve hot with the drizzling of lemon juice.

Nutrition: Calories: 198 Fat: 7g Carbs: 9.6g Fiber: 2g Sugar: 3.3g Protein: 24.8g Sodium: 250mg

140.

Shrimp and Scallops with Veggies

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients 3 tbsp. olive oil, divided 2 bell peppers, seeded and chopped 13/4 lb. raw scallops 1/2 tsp. garlic, minced Freshly ground black pepper, to taste 1 lb. fresh asparagus 3/4 lb. medium raw shrimp 1 tbsp. dried parsley Pinch of salt Directions: 1. In a large skillet, heat 1 tbsp. of oil over medium heat and stir-fry the asparagus and bell peppers for about 4-5 minutes. With a slotted spoon, transfer the vegetables onto a plate. 2. In the same skillet, warmth the remaining oil and stir-fry shrimp and scallops for about 2 minutes. Stir in parsley, garlic, salt, and black pepper, and cook for about 1 minute. Add in the cooked vegetables and cook for about 2-3 minutes. Serve hot. Nutrition:

Calories: 306 Fat: 10.5g Carbs: 11g Fiber: 2.6g Sugar: 4g Protein: 43g Sodium: 300mg

Chapter 7.

141.

Vegan and Vegetarian

Portobello-Mushroom Cheeseburgers

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 4 portobello mushrooms, caps detach and brushed clean 1 tablespoon olive oil 1/2 teaspoon freshly ground black pepper 1 tablespoon red wine vinegar 4 slices reduced-fat Swiss cheese, sliced thin 4 whole-wheat 100-calorie sandwich thins 1/2 avocado, sliced thin Directions: 1. Heat-up a skillet or grill pan over medium-high heat. Rinse the mushrooms and remove the stems. Brush each cap with olive oil and sprinkle with black pepper. Set in skillet cap-side up and cook for about 4 minutes. Flip and cook for another 4 minutes. 2. Sprinkle with the red wine vinegar and flip. Attach the cheese and cook

for 2 more minutes.. Enjoy immediately. Nutrition: Calories: 245 Fat: 12g Sodium: 266mg Carbohydrate: 28g Protein: 14g

142.

Baked Chickpea -And-Rosemary Omelet

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1/2 tablespoon olive oil 4 eggs 1/4 cup grated Parmesan cheese 1 (15-ounce) can chickpeas, drained and rinsed 2 cups packed baby spinach 1 cup button mushrooms, chopped 2 sprigs rosemary, leaves picked (or 2 teaspoons dried rosemary) Salt Freshly ground black pepper Directions: 1. Warm oven to 400 F and puts a baking tray on the middle shelf. Line an 8-inch springform pan with baking paper and grease generously with olive oil. If you don’t have a springform pan, grease an oven-safe skillet (or cast-iron skillet) with olive oil. 2. Lightly whisk the eggs and Parmesan. Place chickpeas in the prepared pan. Layer the spinach and mushrooms on top of the beans. Pour the egg mixture on top and scatter the rosemary. Season to taste with salt and pepper. 3. Place the pan on the preheated tray and bake until golden and puffy and the center feels firm and springy about 15 minutes. Remove from the

oven, slice, and serve immediately. Nutrition: Calories: 418 Fat: 19g Sodium: 595mg Carbohydrate: 33g Protein: 30g

143.

Chilled Cucumber-And-Avocado Soup with Dill

Preparation time: 15 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 2 English cucumbers, peeled and diced, plus 1/4 cup reserved for garnish 1 avocado, peeled, pitted, and chopped, plus 1/4 cup reserved for garnish 11/2 cups nonfat or low-fat plain Greek yogurt 1/2 cup of cold water 1/3 cup loosely packed dill, plus sprigs for garnish 1 tablespoon freshly squeezed lemon juice 1/4 teaspoon freshly ground black pepper 1/4 teaspoon salt 1 clove garlic Directions: 1. Purée ingredients in a blender until smooth. If you prefer a thinner soup, add more water until you reach the desired consistency. Divide soup among 4 bowls. Cover with plastic wrap and refrigerate within 30 minutes. Garnish with cucumber, avocado, and dill sprigs, if desired. Nutrition: Calories: 142 Fat: 7g

Sodium: 193mg Carbohydrate: 12g Protein: 11g

144.

Southwestern Bean-And-Pepper Salad

Preparation time: 6 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1 can pinto beans, drained 2 bell peppers, cored and chopped 1 cup corn kernels Salt Freshly ground black pepper Juice of 2 limes 1 tablespoon olive oil 1 avocado, chopped Directions: 1. Mix beans, peppers, corn, salt, plus pepper in a large bowl. Press fresh lime juice, then mix in olive oil. Let the salad stand in the fridge within 30 minutes. Add avocado just before serving. Nutrition: Calories: 245 Fat: 11g Sodium: 97mg Carbohydrate: 32g Protein: 8g

145.

Cauliflower Mashed Potatoes

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4

Ingredients: 16 cups water (enough to cover cauliflower) 1 head cauliflower (about 3 pounds), trimmed and cut into florets 4 garlic cloves 1 tablespoon olive oil 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 2 teaspoons dried parsley Directions: 1. Boil a large pot of water, then the cauliflower and garlic. Cook within 10 minutes, then strain. Move it back to the hot pan, and let it stand within 2 to 3 minutes with the lid on. 2. Put the cauliflower plus garlic in a food processor or blender. Add the olive oil, salt, pepper, and purée until smooth. Taste and adjust the salt and pepper. 3. Remove, then put the parsley, and mix until combined. Garnish with additional olive oil, if desired. Serve immediately. Nutrition: Calories: 87g Fat: 4g Sodium: 210mg Carbohydrate: 12g Protein: 4g

146.

Zucchanoush

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 4 zucchinis, chopped 2 tablespoons olive oil 1 teaspoon harissa 1 tablespoon tahini paste

1 teaspoon pine nuts, roasted 1/4 teaspoon garlic powder 1/2 teaspoon dried mint Directions: 1. Preheat the oven to 365F. 2. Put the zucchinis in the baking tray, sprinkle with olive oil and bake in the oven for 35 minutes until the vegetables are tender. 3. Then transfer the zucchinis in the food processor. 4. Add harissa, tahini paste, pine nuts, garlic powder, and dried mint. 5. Blend the meal until smooth. Nutrition: Calories: 418 Fat: 19g Sodium: 595mg Carbohydrate: 33g Protein: 30g

147.

Garden Stuffed Squash

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 12 oz. butternut squash, halved 1 bell pepper, chopped 5 oz. leek, chopped 1 teaspoon dried sage 1 tablespoon coconut oil 2 oz. vegan mozzarella, shredded Directions: 1. 2. 3. 4.

Melt the coconut oil in the skillet. Add bell pepper and leek. Roast the vegetables for 3 minutes. After this, add dried sage and stir well. Fill the butternut squash with the vegetables mixture and top with

vegan Mozzarella. 5. Bake the squash halves at 360F for 40 minutes. Nutrition: Calories: 100g Fat: 2g Sodium: 35mg Carbohydrate: 19g Protein: 2g

148.

Vegetarian Sloppy Joes

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1/2 cup green lentils 1 white onion, diced 1 teaspoon chili pepper 1/2 teaspoon smoked paprika 2 tablespoons tomato paste 1 tablespoon sesame oil 1 teaspoon liquid honey 2 cups of water 1/2 cup of coconut milk Directions: 1. Pour sesame oil in the saucepan. 2. Add white onion, chili pepper, smoked paprika, and cook the ingredients for 4 minutes. 3. Then add green lentils, tomato paste, liquid honey, and water. 4. Attach coconut milk and stir the mixture well. Close the lid and cook the sloppy joes on medium heat for 40 minutes. 5. Then remove the meal from the heat and leave it for 10 minutes to rest. Nutrition: Calories: 100g

Fat: 2g Sodium: 35mg Carbohydrate: 19g Protein: 2g

149.

Tofu Stroganoff

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 4 oz. egg noodles 6 oz. firm tofu, chopped 1tablespoon whole-wheat flour 1 onion, sliced 1 tablespoon coconut oil 1 teaspoon ground black pepper 1/2 teaspoon smoked paprika 1/2 cup of soy milk 1/2 cup of water Directions: 1. Roast the sliced onion with coconut oil in the saucepan until light brown. 2. Then add ground black pepper, smoked paprika, water, and egg noodles. 3. Bring the mixture to boil and cook it for 8 minutes. 4. After this, mix up flour and soy milk and pour the liquid in the stroganoff mixture. Add tofu and carefully mix up the mixture. 5. Close the lid and cook tofu stroganoff for 5 minutes. Leave the cooked meal for 10 minutes to rest. Nutrition: Calories: 70g Fat: 1g Sodium: 159mg

Carbohydrate: 11g Protein: 5g

150.

Classic Hummus

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1 (15-ounce) can chickpeas, drained and rinsed 3 tablespoons sesame tahini 2 tablespoons olive oil 3 garlic cloves, chopped Juice of 1 lemon Salt Freshly ground black pepper Directions: 1. Mix all the ingredients until smooth but thick in a food processor or blender. Add water if necessary to produce a smoother hummus. Store covered for up to 5 days. Nutrition: Calories: 147g Fat: 10g Sodium: 64mg Carbohydrate: 11g Protein: 6g.

151.

Crispy Potato Skins

Preparation time: 2 minutes Cooking time: 19 minutes Servings: 4 Ingredients: 2 russet potatoes

Cooking spray 1 teaspoon dried rosemary 1/8 teaspoon freshly ground black pepper Directions: 1. Preheat the oven to 375f. Prick or pierce the potatoes all over using a fork. Put on a plate. Cook on full power in the microwave within 5 minutes. Flip over, and cook again within 3 to 4 minutes more, or until soft. 2. Carefully—the potatoes will be very hot—scoop out the pulp of the potatoes, leaving a 1/8 inch of potato pulp attached to the skin. Set aside. 3. Spray the inside of each potato with cooking spray. Press in the rosemary and pepper. Place the skins on a baking sheet and bake in a preheated oven for 5 to 10 minutes until slightly browned and crispy. Serve immediately. Nutrition: Calories 114 Fat: 0g Sodium: 0mg Carbohydrate: 27g Protein: 3g

152.

Roasted Chickpeas

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 1 (15-ounce can) chickpeas, drained and rinsed 1/2 teaspoon olive oil 2 teaspoons of your favorite herbs or spice blend 1/4 teaspoon salt Directions: 1. Preheat the oven to 400f.

2. Wrap a rimmed baking sheet with paper towels, place the chickpeas on it in an even layer, and blot with more paper towels until most of the liquid is absorbed. 3. In a medium bowl, gently toss the chickpeas and olive oil until combined. Sprinkle the mixture with the herbs and salt and toss again. 4. Place the chickpeas back on the baking sheet and spread in an even layer. Bake for 30 to 40 minutes, until crunchy and golden brown. Stir halfway through. Serve. Nutrition: Calories: 175g Fat: 3g Sodium: 474mg Carbohydrate: 29g Protein: 11g

153.

Turmeric Cauliflower Florets

Preparation time: 2 minutes Cooking time: 19 minutes Servings: 2 Ingredients: 2 cups cauliflower florets 1 tablespoon ground turmeric 1 teaspoon smoked paprika 1 tablespoon olive oil Directions: 1. Sprinkle the cauliflower florets with ground turmeric, smoked paprika, and olive oil. 2. Then set the baking tray with baking paper and put the cauliflower florets in the tray in one layer. 3. Bake the meal for 25 minutes at 375F or until the cauliflower florets are tender. Nutrition: Calories: 180g

Fat: 1g Sodium: 114mg Carbohydrate: 36g Protein 10g

154.

Vegetable Cheese Calzone

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 3 asparagus stalks, cut into pieces 1/2 cup spinach, chopped 1/2 cup broccoli, chopped 1/2 cup sliced 2 tablespoons garlic, minced 2 teaspoons olive oil, divided 1/2 lb. frozen whole-wheat bread dough, thawed 1 medium tomato, sliced 1/2 cup mozzarella, shredded 2/3 cup pizza sauce Directions: 1. Prepare the oven to 400 degrees F to preheat. Grease a baking sheet with cooking oil and set it aside. Toss asparagus with mushrooms, garlic, broccoli, and spinach in a bowl. Stir in 1 teaspoon olive oil and mix well. Heat a greased skillet on medium heat. 2. Stir in vegetable mixture and sauté for 5 minutes. Set these vegetables aside. Cut the bread dough into quarters. 3. Spread each bread quarter on a floured surface into an oval. Add sautéed vegetables, 2 tbsp cheese, and tomato slice to half of each oval. 4. Wet the edges of each oval and fold the dough over the vegetable filling. Pinch and press the two edges. 5. Place these calzones on the baking sheet. Brush each calzone with foil and bake for 10 minutes. Heat pizza sauce in a saucepan for a minute.

Serve the calzone with pizza sauce. Nutritional: Calories 198 Fat 8 g Sodium 124 mg Carbs 36 g Protein 12 g

155.

Mixed Vegetarian Chili

Preparation time: 10 minutes Cooking time: 36 minutes Servings: 4 Ingredients: 1 tablespoon olive oil 14 oz. canned black beans, rinsed and drained 1/2 cup yellow Onion, chopped 12 oz. extra-firm tofu, cut into pieces 14 oz. canned kidney beans, rinsed and drained 2 cans (14 oz.) diced tomatoes 3 tablespoons chili powder 1 tablespoon oregano 1 tablespoon chopped cilantro (fresh coriander) Directions: 1. Take a soup pot and heat olive oil in it over medium heat. Add onions and sauté for 6 minutes until soft. Add tomatoes, beans, chili powder, oregano, and beans. Boil it first, then reduce the heat to a simmer. Cook for 30 minutes, then add cilantro. Serve warm. Nutrition: Calories 314 Fat 6 g Sodium 119 mg Carbs 46g

Protein 19 g

156.

Zucchini Pepper Kebabs

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1 small zucchini, sliced into 8 pieces 1 red onion, cut into 4 wedges 1 green bell pepper, cut into 4 chunks 8 cherry tomatoes 8 button mushrooms 1 red bell pepper, cut into 4 chunks 1/2 cup Italian dressing, fat-free 1/2 cup brown rice 1 cup of water 4 wooden skewers, soaked and drained Directions: 1. Toss tomatoes with zucchini, onion, peppers, and mushrooms in a bowl. Stir in Italian dressing and mix well to coat the vegetables. Marinate them for 10 minutes. Boil water with rice in a saucepan, then reduce the heat to a simmer. 2. Cover the rice and cook for 30 minutes until rice is done. Meanwhile, prepare the grill and preheat it on medium heat. Grease the grilling rack with cooking spray and place it 4 inches above the heat. 3. Thread 2 mushrooms, 2 tomatoes, and 2 zucchini slices along with 1 onions wedge, 1 green and red pepper slice on each skewer. Grill these kebabs for 5 minutes per side. Serve warm with boiled rice. Nutrition: Calories 335 Fat 8.2 g Sodium 516 mg Carbs 67 g

Protein 8.8 g

157.

Asparagus Cheese Vermicelli

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 2 teaspoons olive oil, divided 6 asparagus spears, cut into pieces 4 oz. dried whole-grain vermicelli 1 medium tomato, chopped 1 tablespoon garlic, minced 2 tablespoons fresh basil, chopped 4 tablespoons Parmesan, freshly grated, divided 1/8 teaspoon black pepper, ground Directions: 1. Add 1 tsp. oil to a skillet and heat it. Stir in asparagus and sauté until golden brown. 2. Cut the sautéed asparagus into 1-inch pieces. Fill a sauce pot with water up to 3/4 full. After boiling the water, add pasta and cook for 10 minutes until it is all done. 3. Drain and rinse the pasta under tap water. Add pasta to a large bowl, then toss in olive oil, tomato, garlic, asparagus, basil, garlic, and parmesan. Serve with black pepper on top. Nutrition: Calories 325 Fat 8 g Sodium 350 mg Carbs 48 g Protein 7.3 g

158.

Corn Stuffed Peppers

Preparation time: 10 minutes

Cooking time: 35 minutes Servings: 4 Ingredients: 4 red or green bell peppers 1 tablespoon olive oil 1/4 cup onion, chopped 1 green bell pepper, chopped 2 1/2 cups fresh corn kernels 1/8 teaspoon chili powder 2 tablespoons chopped fresh parsley 3 egg whites 1/2 cup skim milk 1/2 cup water Directions: 1. Prepare the oven to 350 F to preheat. Layer a baking dish with cooking spray. Cut the bell peppers from the top and remove their seeds from inside. Put the peppers in your prepared baking dish with their cut side up. 2. Add oil to a skillet, then heat it on medium flame. Stir in onion, corn, and green pepper. Sauté for 5 minutes. Add cilantro and chili powder. Switch the heat to low. Mix milk plus egg whites in a bowl. Pour this mixture into the skillet and cook for 5 minutes while stirring. 3. Divide this mixture into each pepper. Add some water to the baking dish. Cover the stuffed peppers with an aluminum sheet. Bake for 15 minutes, then serves warm. Nutrition: Calories 197 Fat 5 g Sodium 749 mg Carbs 29 g Protein 9 g

159.

Stuffed Eggplant Shells

Preparation time: 10 minutes

Cooking time: 25 minutes Servings: 4 Ingredients: 1 medium eggplant 1 cup of water 1 tablespoon olive oil 4 oz. cooked white beans 1/4 cup onion, chopped 1/2 cup red, green, or yellow bell peppers, chopped 1 cup canned unsalted tomatoes 1/4 cup tomatoes liquid 1/4 cup celery, chopped 1 cup fresh mushrooms, sliced 3/4 cup whole-wheat breadcrumbs Freshly ground black pepper, to taste Directions: 1. Prepare the oven to 350 degrees F to preheat. Grease a baking dish with cooking spray and set it aside. Trim and cut the eggplant into half, lengthwise. Scoop out the pulp using a spoon and leave the shell about 1/4 inch thick. 2. Place the shells in the baking dish with their cut side up. Add water to the bottom of the dish. Dice the eggplant pulp into cubes and set them aside. Add oil to an iron skillet and heat it over medium heat. Stir in onions, peppers, chopped eggplant, tomatoes, celery, mushrooms, and tomato juice. 3. Cook for 10 minutes on simmering heat, then stirs in beans, black pepper, and breadcrumbs. Divide this mixture into the eggplant shells. Cover the shells with a foil sheet and bake for 15 minutes. Serve warm. Nutrition: Calories 334 Fat 10 g Sodium 142 mg Carbs 35 g

Protein 26 g

160.

Southwestern Vegetables Tacos

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 tablespoon olive oil 1 cup red onion, chopped 1 cup yellow summer squash, diced 1 cup green zucchini, diced 3 large garlic cloves, minced 4 medium tomatoes, seeded and chopped 1 jalapeno chili, seeded and chopped 1 cup fresh corn kernels 1 cup canned pinto, rinsed and drained 1/2 cup fresh cilantro, chopped 8 corn tortillas 1/2 cup smoke-flavored salsa Directions: 1. Add olive oil to a saucepan, then heat it over medium heat. Stir in onion and sauté until soft. Add zucchini and summer squash. Cook for 5 minutes. 2. Stir in corn kernels, jalapeno, garlic, beans, and tomatoes. Cook for another 5 minutes. Stir in cilantro, then remove the pan from the heat. 3. Warm each tortilla in a dry nonstick skillet for 20 secs per side. Place the tortilla on the serving plate. Spoon the vegetable mixture in each tortilla. Top the mixture with salsa. Serve. Nutrition: Calories 310 Fat 6 g Sodium 97 mg Carbs 54 g

Protein 10g

161.

Mushroom Florentine

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 5 oz. whole-grain pasta 1/4 cup low-sodium vegetable broth 1 cup mushrooms, sliced 1/4 cup of soy milk 1 teaspoon olive oil 1/2 teaspoon Italian seasonings Directions: 1. Cook the pasta according to the direction of the manufacturer. 2. Then pour olive oil in the saucepan and heat it up. 3. Add mushrooms and Italian seasonings. Stir the mushrooms well and cook for 10 minutes. 4. Then add soy milk and vegetable broth. 5. Add cooked pasta and mix up the mixture well. Cook it for 5 minutes on low heat. Nutrition:

Calories 325 Fat 8 g Sodium 350 mg Carbs 48 g Protein 7.3 g

162.

Bean Hummus

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 cup chickpeas, soaked 6 cups of water 1 tablespoon tahini paste 2 garlic cloves, 1/4 cup olive oil 1/4 cup lemon juice 1 teaspoon harissa Directions: 1. Pour water in the saucepan. Add chickpeas and close the lid. 2. Cook the chickpeas for 40 minutes on the low heat or until they are soft. 3. After this, transfer the cooked chickpeas in the food processor. 4. Add olive oil, lemon juice, harissa, garlic cloves, and tahini paste. 5. Blend the hummus until it is smooth. Nutrition: Calories: 175g Fat: 3g Sodium: 474mg Carbohydrate: 29g Protein: 11g

163.

Hasselback Eggplant

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 2 eggplants, trimmed 2 tomatoes, sliced 1 tablespoon low-fat yogurt 1 teaspoon curry powder 1 teaspoon olive oil Directions: 1. Make the cuts in the eggplants in the shape of the Hasselback. 2. Then rub the vegetables with curry powder and fill with sliced tomatoes. 3. Sprinkle the eggplants with olive oil and yogurt and wrap in the foil (each Hasselback eggplant wrap separately). 4. Bake the vegetables at 375F for 25 minutes. Nutrition: Calories: 38g Fat: 1g Sodium: 24mg Carbohydrate: 5g Protein: 3g

164.

Vegetarian Kebabs

Preparation time: 10 minutes Cooking time: 6 minutes Servings: 4 Ingredients: 2 tablespoons balsamic vinegar 1 tablespoon olive oil 1 teaspoon dried parsley

2 tablespoons water 2 sweet peppers 2 red onions, peeled 2 zucchinis, trimmed Directions: 1. Cut the sweet peppers and onions into medium size squares. 2. Then slice the zucchini. 3. String all vegetables into the skewers. 4. After this, in the shallow bowl mix up olive oil, dried parsley, water, and balsamic vinegar. 5. Sprinkle the vegetable skewers with olive oil mixture and transfer in the preheated to 390F grill. Cook the kebabs for 3 minutes per side until the vegetables are light brown. Nutrition: Calories 114 Fat: 0g Sodium: 0mg Carbohydrate: 27g Protein: 3g

165.

White Beans Stew

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 cup white beans, soaked 1 cup low-sodium vegetable broth 1 cup zucchini, chopped 1 teaspoon tomato paste 1 tablespoon avocado oil 4 cups of water 1/2 teaspoon peppercorns 1/2 teaspoon ground black pepper

1/4 teaspoon ground nutmeg Directions: 1. Heat up avocado oil in the saucepan, add zucchinis and roast them for 5 minutes. 2. After this, add white beans, vegetable broth, tomato paste, water, peppercorns, ground black pepper, and ground nutmeg. 3. Secure the lid and simmer the stew for 50 minutes on low heat. Nutrition: Calories: 225 Fat: 9.1g Carbs: 7.4g Fiber: 2.5g Sugar: 2.2g Protein: 28.7g Sodium: 280mg

166.

Marinated Tofu

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 10 oz. firm tofu, cubed 1 tablespoon olive oil 1 tablespoon rice vinegar 1 teaspoon Italian seasonings 1 tablespoon marinara sauce 1 teaspoon coconut oil 1/2 teaspoon chili flakes Directions: 1. Make the marinade: mix up olive oil, rice vinegar, Italian seasonings, and marinara sauce. Add chili flakes and whisk the mixture gently. 2. Then sprinkle the tofu cubes with the marinade and leave for 10-15

minutes in the fridge. 3. Meanwhile, heat up coconut oil in the skillet. 4. Put the marinated tofu in the skillet in one layer and roast for 2 minutes per side or until the tofu cubes are light brown. Nutrition: Calories: 295 Fat: 16g Carbs: 2.5g Fiber: 0.3g Sugar: 0.5g Protein: 31.1g

167.

Carrot Cakes

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 cup carrot, grated 1 tablespoon semolina 1 egg, beaten 1 teaspoon Italian seasonings 1 tablespoon sesame oil Directions: 1. In the mixing bowl, mix up grated carrot, semolina, egg, and Italian seasonings. 2. Heat up sesame oil in the skillet. 3. Make the carrot cakes with the help of 2 spoons and put in the skillet. 4. Roast the cakes for 4 minutes per side. Nutrition: Calories: 295 Fat: 16g Carbs: 2.5g

Fiber: 0.3g Sugar: 0.5g Protein: 31.1g Sodium: 18mg

168.

Vegan Chili

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1/2 cup bulgur 1 cup tomatoes, chopped 1 chili pepper, chopped 1 cup red kidney beans, cooked 2 cups low-sodium vegetable broth 1 teaspoon tomato paste 1/2 cup celery stalk, chopped Directions: 1. Put all ingredients in the big saucepan and stir well. 2. Close the lid and simmer the chili for 25 minutes over the medium-low heat. Nutrition: Calories: 124 Fat: 2.5g Carbs: 8.8g Fiber: 1.7g Sugar: 4.4g Protein: 19.4g

169.

Aromatic Whole Grain Spaghetti

Preparation time: 10 minutes Cooking time: 10 minutes

Servings: 4 Ingredients: 1 teaspoon dried basil 1/4 cup of soy milk 6 oz. whole-grain spaghetti 2 cups of water 1 teaspoon ground nutmeg Directions: 1. Bring the water to boil, add spaghetti and cook them for 8-10 minutes. 2. Meanwhile, bring the soy milk to boil. 3. Drain the cooked spaghetti and mix them up with soy milk, ground nutmeg, and dried basil. 4. Stir the meal well. Nutrition: Calories: 147g Fat: 10g Sodium: 64mg Carbohydrate: 11g Protein: 6g.

170.

Chunky Tomatoes

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 2 cups plum tomatoes, roughly chopped 1/2 cup onion, diced 1/2 teaspoon garlic, diced 1 teaspoon Italian seasonings 1 teaspoon canola oil 1 chili pepper, chopped Directions:

1. Heat up canola oil in the saucepan. 2. Add chili pepper and onion. Cook the vegetables for 5 minutes. Stir them from time to time. 3. After this, add tomatoes, garlic, and Italian seasonings. 4. Close the lid and sauté the meal for 10 minutes. Nutrition: Calories: 211 Fat: 10.5g Carbs: 1.9g Fiber: 0.6g Sugar: 0.7g Protein: 27g

171.

Baked Falafel

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 cups chickpeas, cooked 1 yellow onion, diced 3 tablespoons olive oil 1 cup fresh parsley, chopped 1 teaspoon ground cumin 1/2 teaspoon coriander 2 garlic cloves, diced Directions: 1. 2. 3. 4.

Se all ingredients in the food processor and blend until smooth. Preheat the oven to 375F. Then line the baking tray with the baking paper. Make the balls from the chickpeas mixture and press them gently in the shape of the falafel. 5. Put the falafel in the tray and bake in the oven for 25 minutes. Nutrition:

Calories: 175g Fat: 3g Sodium: 474mg Carbohydrate: 29g Protein: 11g

172.

Paella

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 teaspoon dried saffron 1 cup short-grain rice 1 tablespoon olive oil 2 cups of water 1 teaspoon chili flakes 6 oz. artichoke hearts, chopped 1/2 cup green peas 1 onion, sliced 1 cup bell pepper, sliced Directions: 1. 2. 3. 4. 5.

Pour water in the saucepan. Add rice and cook it for 15 minutes. Meanwhile, heat up olive oil in the skillet. Add dried saffron, chili flakes, onion, and bell pepper. Roast the vegetables for 5 minutes. Add them to the cooked rice. Then add artichoke hearts and green peas. Stir the paella well and cook it for 10 minutes over the low heat.

Nutrition: Calories 114 Fat: 0g Sodium: 0mg Carbohydrate: 27g

Protein: 3g

173.

Mushroom Cakes

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 2 cups mushrooms, chopped 3 garlic cloves, chopped 1 tablespoon dried dill 1 egg, beaten 1/4 cup of rice, cooked 1 tablespoon sesame oil 1 teaspoon chili powder Directions 1. Grind the mushrooms in the food processor. 2. Add garlic, dill, egg, rice, and chili powder. Blend the mixture for 10 seconds. 3. After this, heat up sesame oil for 1 minute. 4. Make the medium size mushroom cakes and put in the hot sesame oil. 5. Cook the mushroom cakes for 5 minutes per side on the medium heat. Nutrition: Calories: 70g Fat: 1g Sodium: 159mg Carbohydrate: 11g Protein: 5g

174.

Glazed Eggplant Rings

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4

Ingredients: 3 eggplants, sliced 1 tablespoon liquid honey 1 teaspoon minced ginger 2 tablespoons lemon juice 3 tablespoons avocado oil 1/2 teaspoon ground coriander 3 tablespoons water Directions: 1. Rub the eggplants with ground coriander. Then heat up the avocado oil in the skillet for 1 minute. 2. When the oil is hot, attach the sliced eggplant and arrange it in one layer. 3. Cook the vegetables for 1 minute per side. Transfer the eggplant in the bowl. 4. Then add minced ginger, liquid honey, lemon juice, and water in the skillet. 5. Bring it to boil and add cooked eggplants. Coat the vegetables in the sweet liquid well and cook for 2 minutes more. Nutrition: Calories: 134 Fat: 8g Sodium: 189mg Carbohydrate: 15g Protein: 6g

175.

Sweet Potato Balls

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 cup sweet potato, mashed, cooked 1 tablespoon fresh cilantro, chopped

1 egg, beaten 3 tablespoons ground oatmeal 1 teaspoon ground paprika 1/2 teaspoon ground turmeric 2 tablespoons coconut oil Directions 1. In the bowl mix up mashed sweet potato, fresh cilantro, egg, ground oatmeal, paprika, and turmeric. 2. Stir the mixture until smooth and make the small balls. 3. Heat up the coconut oil in the saucepan. 4. When the coconut oil is hot, add the sweet potato balls. 5. Cook them until golden brown. Nutrition: Calories: 225 Fat: 9.1g Carbs: 7.4g Fiber: 2.5g Sugar: 2.2g Protein: 28.7g

176.

Chickpea Curry

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 1/2 cup chickpeas, boiled 1 teaspoon curry powder 1/2 teaspoon garam masala 1 cup spinach, chopped 1 teaspoon coconut oil 1/4 cup of soy milk 1 tablespoon tomato paste 1/2 cup of water

Directions: 1. Heat up coconut oil in the saucepan. 2. Add curry powder, garam masala, tomato paste, and soy milk. 3. Whisk the mixture until smooth and bring it to boil. 4. Add water, spinach, and chickpeas. 5. Stir the meal and close the lid. Cook it for 5 minutes. Nutrition: Calories: 221 Fat: 9.2g Carbs: 7g Fiber: 1.7g Sugar: 2.9g Protein: 27.7g

177.

Quinoa Bowl

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1 cup quinoa 2 cups of water 1 cup tomatoes, diced 1 cup sweet pepper, diced 1/2 cup of rice, cooked 1 tablespoon lemon juice 1/2 teaspoon lemon zest, grated 1 tablespoon olive oil Directions: 1. Mix up water and quinoa and cook it for 15 minutes. Then detach it from the heat and leave to rest for 10 minutes. 2. Transfer the cooked quinoa in the big bowl. 3. Add tomatoes, sweet pepper, rice, lemon juice, lemon zest, and olive oil.

4. Stir the mixture well and transfer in the serving bowls. Nutrition: Calories: 295 Fat: 16g Carbs: 2.5g Fiber: 0.3g Sugar: 0.5g Protein: 31.1g Sodium: 18mg

178.

Vegan Meatloaf

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1 cup chickpeas, cooked 1 onion, diced 1 tablespoon ground flax seeds 1/2 teaspoon chili flakes 1 tablespoon coconut oil 1/2 cup carrot, diced 1/2 cup celery stalk, chopped 1 tablespoon tomato paste Directions: 1. Heat up coconut oil in the saucepan. Add carrot, onion, and celery stalk. Cook the vegetables for 8 minutes until they are soft. 2. Then add chickpeas, chili flakes, and ground flax seeds. 3. Blend the mixture until smooth with the help of the immersion blender. 4. Then line the loaf mold with baking paper and transfer the blended mixture inside. 5. Flatten it well and spread with tomato paste. Bake the meatloaf in the preheated to 365F oven for 20 minutes.

Nutrition: Calories: 211 Fat: 10.5g Carbs: 1.9g Fiber: 0.6g Sugar: 0.7g Protein: 27g

179.

Loaded Potato Skins

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 6 potatoes 1 teaspoon ground black pepper 2 tablespoons olive oil 1/2 teaspoon minced garlic 1/4 cup of soy milk Directions: 1. Preheat the oven to 400F. Pierce the potatoes with the help of the knife 2-3 times and bake in the oven for 30 minutes until the vegetables are tender. 2. After this, cut the baked potatoes into the halves and scoop out the potato meat in the bowl. 3. Sprinkle the scooped potato halves with olive oil and ground black pepper and return back in the oven. Bake them for 15 minutes until they are light brown. 4. Meanwhile, mash the scooped potato meat and mix it up with soy milk and minced garlic. 5. Fill the cooked potato halves with mashed potato mixture. Nutrition: Calories: 147g

Fat: 10g Sodium: 64mg Carbohydrate: 11g Protein: 6g.

180.

Vegan Shepherd Pie

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1/2 cup quinoa, cooked 1/2 cup tomato puree 1/2 cup carrot, diced 1 shallot, chopped 1 tablespoon coconut oil 1/2 cup potato, cooked, mashed 1 teaspoon chili powder 1/2 cup mushrooms, sliced Directions: 1. Put carrot, shallot, and mushrooms in the saucepan. 2. Add coconut oil and cook the vegetables for 10 minutes or until they are tender but not soft. 3. Then mix up cooked vegetables with chili powder and tomato puree. 4. Transfer the mixture in the casserole mold and flatten well. 5. After this, top the vegetables with mashed potatoes. Cover the shepherd pie with foil and bake in the preheated to 375F oven for 25 minutes. Nutrition: Calories: 142 Fat: 7g Sodium: 193mg Carbohydrate: 12g Protein: 11g

181.

Tofu and Green Bean Stir-Fry

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 (14-ounce) package extra-firm tofu 2 tablespoons canola oil 1-pound green beans, chopped 2 carrots, peeled and thinly sliced 1/2 cup Stir-Fry Sauce or store-bought lower-sodium stir-fry sauce 2 cups Fluffy Brown Rice 2 scallions, thinly sliced 2 tablespoons sesame seeds Directions: 1. Put the tofu on your plate lined with a kitchen towel, put separate kitchen towel over the tofu, and place a heavy pot on top, changing towels every time they become soaked. Let sit within 15 minutes to remove the moisture. Cut the tofu into 1-inch cubes. 2. Heat the canola oil in a large wok or skillet to medium-high heat. Add the tofu cubes and cook, flipping every 1 to 2 minutes, so all sides

become browned. Remove from the skillet and place the green beans and carrots in the hot oil. Stir-fry for 4 to 5 minutes, occasionally tossing, until crisp and slightly tender. 3. While the vegetables are cooking, prepare the Stir-Fry Sauce (if using homemade). Place the tofu back in the skillet. Put the sauce over the tofu and vegetables and let simmer for 2 to 3 minutes. Serve over rice, then top with scallions and sesame seeds. Nutrition: Calories: 380 Fat: 15g Sodium: 440mg Potassium: 454mg Carbohydrate: 45g Protein: 16g

182.

Peanut Vegetable Pad Thai

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 8 ounces brown rice noodles 1/3 cup natural peanut butter 3 tablespoons unsalted vegetable broth 1 tablespoon low-sodium soy sauce 2 tablespoons of rice wine vinegar 1 tablespoon honey 2 teaspoons sesame oil 1 teaspoon sriracha (optional) 1 tablespoon canola oil 1 red bell pepper, thinly sliced 1 zucchini, cut into matchsticks 2 large carrots, cut into matchsticks 3 large eggs, beaten 3/4 teaspoon kosher or sea salt

1/2 cup unsalted peanuts, chopped 1/2 cup cilantro leaves, chopped Directions: 1. Boil a large pot of water. Cook the rice noodles as stated in package directions. Mix the peanut butter, vegetable broth, soy sauce, rice wine vinegar, honey, sesame oil, and sriracha in a bowl. Set aside. 2. Warm-up canola oil over medium heat in a large nonstick skillet. Add the red bell pepper, zucchini, and carrots, and sauté for 2 to 3 minutes, until slightly soft. Stir in the eggs and fold with a spatula until scrambled. Add the cooked rice noodles, sauce, and salt. Toss to combine. Spoon into bowls and evenly top with the peanuts and cilantro. Nutrition: Calories: 393 Fat: 19g Sodium: 561mg Carbohydrate: 45g Protein: 13g

183.

Spicy Tofu Burrito Bowls with Cilantro Avocado Sauce

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: For the sauce: 1/4 cup plain nonfat Greek yogurt 1/2 cup fresh cilantro leaves 1/2 ripe avocado, peeled Zest and juice of 1 lime 2 garlic cloves, peeled 1/4 teaspoon kosher or sea salt 2 tablespoons water

For the burrito bowls: 1 (14-ounce) package extra-firm tofu 1 tablespoon canola oil 1 yellow or orange bell pepper, diced 2 tablespoons Taco Seasoning 1/4 teaspoon kosher or sea salt 2 cups Fluffy Brown Rice 1 (15-ounce) can black beans, drained Directions: 1. Place all the sauce ingredients in the bowl of a food processor or blender and purée until smooth. Taste and adjust the seasoning, if necessary. Refrigerate until ready for use. 2. Put the tofu on your plate lined with a kitchen towel. Put another kitchen towel over the tofu and place a heavy pot on top, changing towels if they become soaked. Let it stand within 15 minutes to remove the moisture. Cut the tofu into 1-inch cubes. 3. Warm-up canola oil in a large skillet over medium heat. Add the tofu and bell pepper and sauté, breaking up the tofu into smaller pieces for 4 to 5 minutes. Stir in the taco seasoning, salt, and 1/4 cup of water. Evenly divide the rice and black beans among 4 bowls. Top with the tofu/bell pepper mixture and top with the cilantro avocado sauce. Nutrition: Calories: 383 Fat: 13g Sodium: 438mg Carbohydrate: 48g Protein: 21g

184.

Sweet Potato Cakes with Classic Guacamole

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients:

For the guacamole: 2 ripe avocados, peeled and pitted 1/2 jalapeño, seeded and finely minced 1/4 red onion, peeled and finely diced 1/4 cup fresh cilantro leaves, chopped Zest and juice of 1 lime 1/4 teaspoon kosher or sea salt For the cakes: 3 sweet potatoes, cooked and peeled 1/2 cup cooked black beans 1 large egg 1/2 cup panko bread crumbs 1 teaspoon ground cumin 1 teaspoon chili powder 1/2 teaspoon kosher or sea salt 1/4 teaspoon ground black pepper 2 tablespoons canola oil Directions: 1. Mash the avocado, then stir in the jalapeño, red onion, cilantro, lime zest and juice, and salt in a bowl. Taste and adjust the seasoning, if necessary. 2. Put the cooked sweet potatoes plus black beans in a bowl and mash until a paste form. Stir in the egg, bread crumbs, cumin, chili powder, salt, and black pepper until combined. 3. Warm-up canola oil in a large skillet at medium heat. Form the sweet potato mixture into 4 patties, place them in the hot skillet, and cook within 3 to 4 minutes per side, until browned and crispy. Serve the sweet potato cakes with guacamole on top. Nutrition: Calories: 369 Fat: 22g Sodium: 521mg Carbohydrate: 38g

Protein: 8g

185.

Chickpea Cauliflower Tikka Masala

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 2 tablespoons olive oil 1 yellow onion, peeled and diced 4 garlic cloves, peeled and minced 1-inch piece fresh ginger, peeled and minced 2 tablespoons Garam Masala 1 teaspoon kosher or sea salt 1/2 teaspoon ground black pepper 1/4 teaspoon ground cayenne pepper 1/2 small head cauliflower, small florets 2 (15-ounce) cans no-salt-added chickpeas, rinsed and drained 1 (15-ounce) can no-salt-added petite diced tomatoes, drained 11/2 cups unsalted vegetable broth 1/2 (15-ounce) can coconut milk Zest and juice of 1 lime 1/2 cup fresh cilantro leaves, chopped, divided 11/2 cups cooked Fluffy Brown Rice, divided Directions: 1. Warm-up olive oil over medium heat, then put the onion and sauté within 4 to 5 minutes in a large Dutch oven or stockpot. Stir in the garlic, ginger, garam masala, salt, black pepper, and cayenne pepper and toast for 30 to 60 seconds, until fragrant. 2. Stir in the cauliflower florets, chickpeas, diced tomatoes, and vegetable broth and increase to medium-high. Simmer within 15 minutes, until the cauliflower is fork-tender. 3. Remove, then stir in the coconut milk, lime juice, lime zest, and half of the cilantro. Taste and adjust the seasoning, if necessary. Serve over the rice and the remaining chopped cilantro. Nutrition:

Calories: 323 Fat: 12g Sodium: 444mg Carbohydrate: 44g Protein: 11g

186.

Eggplant Parmesan Stacks

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 large eggplant, cut into thick slices 2 tablespoons olive oil, divided 1/4 teaspoon kosher or sea salt 1/4 teaspoon ground black pepper 1 cup panko bread crumbs 1/4 cup freshly grated Parmesan cheese 5 to 6 garlic cloves, minced 1/2 pound fresh mozzarella, sliced 11/2 cups lower-sodium marinara 1/2 cup fresh basil leaves, torn Directions: 1. Preheat the oven to 425F. Coat the eggplant slices in 1 tablespoon olive oil and sprinkle with the salt and black pepper. Put on a large baking sheet, then roast for 10 to 12 minutes, until soft with crispy edges. Remove the eggplant and set the oven to a low broil. 2. In a bowl, stir the remaining tablespoon of olive oil, bread crumbs, Parmesan cheese, and garlic. Remove the cooled eggplant from the baking sheet and clean it. 3. Create layers on the same baking sheet by stacking a roasted eggplant slice with a slice of mozzarella, a tablespoon of marinara, and a tablespoon of the bread crumb mixture, repeating with 2 layers of each ingredient. Cook under the broiler within 3 to 4 minutes until the cheese is melted and bubbly.

Nutrition: Calories: 377 Fat: 22g Sodium: 509mg Carbohydrate: 29g Protein: 16g

187.

Roasted Vegetable Enchiladas

Preparation time: 15 minutes Cooking time: 45 minutes Servings: 4 Ingredients: 2 zucchinis, diced 1 red bell pepper, seeded and sliced 1 red onion, peeled and sliced 2 ears corn 2 tablespoons canola oil 1 can no-salt-added black beans, drained 11/2 tablespoons chili powder 2 teaspoon ground cumin 1/8 teaspoon kosher or sea salt 1/2 teaspoon ground black pepper 8 (8-inch) whole-wheat tortillas 1 cup Enchilada Sauce or store-bought enchilada sauce 1/2 cup shredded Mexican-style cheese 1/2 cup plain nonfat Greek yogurt 1/2 cup cilantro leaves, chopped Directions: 1. Preheat oven to 400F. Place the zucchini, red bell pepper, and red onion on a baking sheet. Place the ears of corn separately on the same baking sheet. Drizzle all with the canola oil and toss to coat. Roast for 10 to 12 minutes, until the vegetables are tender. Remove and reduce the temperature to 375F. 2. Cut the corn from the cob. Transfer the corn kernels, zucchini, red bell

pepper, and onion to a bowl and stir in the black beans, chili powder, cumin, salt, and black pepper until combined. 3. Oiled a 9-by-13-inch baking dish with cooking spray. Line up the tortillas in the greased baking dish. Evenly distribute the vegetable bean filling into each tortilla. Pour half of the enchilada sauce and sprinkle half of the shredded cheese on top of the filling. 4. Roll each tortilla into enchilada shape and place them seam-side down. Pour the remaining enchilada sauce and sprinkle the remaining cheese over the enchiladas. Bake for 25 minutes until the cheese is melted and bubbly. Serve the enchiladas with Greek yogurt and chopped cilantro. Nutrition: Calories: 335 Fat: 15g Sodium: 557mg Carbohydrate: 42g Protein: 13g

188.

Lentil Avocado Tacos

Preparation time: 15 minutes Cooking time: 35 minutes Servings: 4 Ingredients: 1 tablespoon canola oil 1/2 yellow onion, peeled and diced 2-3 garlic cloves, minced 11/2 cups dried lentils 1/2 teaspoon kosher or sea salt 3 to 31/2 cups unsalted vegetable or chicken stock 21/2 tablespoons Taco Seasoning or store-bought low-sodium taco seasoning 16 (6-inch) corn tortillas, toasted 2 ripe avocados, peeled and sliced Directions:

1. Heat-up the canola oil in a large skillet or Dutch oven over medium heat. Cook the onion within 4 to 5 minutes, until soft. Mix in the garlic and cook within 30 seconds until fragrant. Then add the lentils, salt, and stock. Bring to a simmer for 25 to 35 minutes, adding additional stock if needed. 2. When there’s only a small amount of liquid left in the pan, and the lentils are al dente, stir in the taco seasoning and let simmer for 1 to 2 minutes. Taste and adjust the seasoning, if necessary. Spoon the lentil mixture into tortillas and serve with the avocado slices. Nutrition: Calories: 400 Fat: 14g Sodium: 336mg Carbohydrate: 64g Fiber: 15g Protein: 16g

189.

Tomato and Olive Orecchiette with Basil Pesto

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 12 ounces orecchiette pasta 2 tablespoons olive oil 1-pint cherry tomatoes, quartered 1/2 cup Basil Pesto or store-bought pesto 1/4 cup kalamata olives, sliced 1 tablespoon dried oregano leaves 1/4 teaspoon kosher or sea salt 1/2 teaspoon freshly cracked black pepper 1/4 teaspoon crushed red pepper flakes 2 tablespoons freshly grated Parmesan cheese Directions:

1. Boil a large pot of water. Cook the orecchiette, drain and transfer the pasta to a large nonstick skillet. 2. Put the skillet over medium-low heat, then heat the olive oil. Stir in the cherry tomatoes, pesto, olives, oregano, salt, black pepper, and crushed red pepper flakes. Cook within 8 to 10 minutes, until heated throughout. Serve the pasta with the freshly grated Parmesan cheese. Nutrition: Calories: 332 Fat: 13g Sodium: 389mg Carbohydrate: 44g Protein: 9g

190.

Italian Stuffed Portobello Mushroom Burgers

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 tablespoon olive oil 4 large portobello mushrooms, washed and dried 1/2 yellow onion, peeled and diced 4 garlic cloves, peeled and minced 1 can cannellini beans, drained 1/2 cup fresh basil leaves, torn 1/2 cup panko bread crumbs 1/8 teaspoon kosher or sea salt 1/4 teaspoon ground black pepper 1 cup lower-sodium marinara, divided 1/2 cup shredded mozzarella cheese 4 whole-wheat buns, toasted 1 cup fresh arugula Directions: 1. Heat-up the olive oil in a large skillet to medium-high heat. Sear the

mushrooms for 4 to 5 minutes per side, until slightly soft. Place on a baking sheet. Preheat the oven to a low broil. 2. Set the onion in the skillet and cook for 4 to 5 minutes, until slightly soft. Mix in the garlic then cooks within 30 to 60 seconds. Move the onions plus garlic to a bowl. Add the cannellini beans and smash with the back of a fork to form a chunky paste. Stir in the basil, bread crumbs, salt, and black pepper and half of the marinara. Cook for 5 minutes. 3. Remove the bean mixture from the stove and divide among the mushroom caps. Spoon the remaining marinara over the stuffed mushrooms and top each with the mozzarella cheese. Broil within 3 to 4 minutes, until the cheese is melted and bubbly. Transfer the burgers to the toasted whole-wheat buns and top with the arugula. Nutrition: Calories: 407 Fat: 9g Sodium: 575mg Carbohydrate: 63g Protein: 25g

191.

Gnocchi with Tomato Basil Sauce

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 tablespoons olive oil 1/2 yellow onion, peeled and diced 3 cloves garlic, peeled and minced 1 (32-ounce) can no-salt-added crushed San Marzano tomatoes 1/4 cup fresh basil leaves 2 teaspoons Italian seasoning 1/2 teaspoon kosher or sea salt 1 teaspoon granulated sugar 1/2 teaspoon ground black pepper

1/8 teaspoon crushed red pepper flakes 1 tablespoon heavy cream (optional) 12 ounces gnocchi 1/4 cup freshly grated Parmesan cheese Directions: 1. Heat-up the olive oil in a Dutch oven or stockpot over medium heat. Add the onion and sauté for 5 to 6 minutes, until soft. Set in the garlic and stir until fragrant, 30 to 60 seconds. Then stir in the tomatoes, basil, Italian seasoning, salt, sugar, black pepper, and crushed red pepper flakes. 2. Bring to a simmer for 15 minutes. Stir in the heavy cream, if desired. For a smooth, puréed sauce, use an immersion blender or transfer sauce to a blender and purée until smooth. Taste and adjust the seasoning, if necessary. 3. While the sauce simmers, cook the gnocchi according to the package instructions, remove with a slotted spoon, and transfer to 6 bowls. Pour the sauce over the gnocchi and top with the Parmesan cheese. Nutrition: Calories: 287 Fat: 7g Sodium: 527mg Carbohydrate: 41g Protein: 10g

192.

Creamy Pumpkin Pasta

Preparation time: 15 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 1-pound whole-grain linguine 1 tablespoon olive oil 3 garlic cloves, peeled and minced 2 tablespoons chopped fresh sage

11/2 cups pumpkin purée 1 cup unsalted vegetable stock 1/2 cup low-fat evaporated milk 3/4 teaspoon kosher or sea salt 1/2 teaspoon ground black pepper 1/2 teaspoon ground nutmeg 1/4 teaspoon ground cayenne pepper 1/2 cup freshly grated Parmesan cheese, Directions: 1. Cook the whole-grain linguine in a large pot of boiled water. Set 1/2 cup of pasta water and drain the rest. Set the pasta aside. 2. Warm-up olive oil over medium heat in a large skillet. Add the garlic and sage and sauté for 1 to 2 minutes, until soft and fragrant. Whisk in the pumpkin purée, stock, milk, and reserved pasta water and simmer for 4 to 5 minutes, until thickened. 3. Whisk in the salt, black pepper, nutmeg, and cayenne pepper and half of the Parmesan cheese. Stir in the cooked whole-grain linguine. Evenly divide the pasta among 6 bowls and top with the remaining Parmesan cheese. Nutrition: Calories: 381 Fat: 8g Sodium: 175mg Carbohydrate: 63g Protein: 15g

193.

Quinoa-Stuffed Peppers

Preparation time: 15 minutes Cooking time: 35 minutes Servings: 4 Ingredients: 2 large green bell peppers, halved 11/2 teaspoons olive oil, divided

1/2 cup quinoa 1/2 cup minced onion 1 garlic clove, pressed or minced 1 cup chopped portobello mushrooms 3 tablespoons grated Parmesan cheese, divided 4 ounces tomato sauce Directions: 1. Preheat the oven to 400F. Put the pepper halves on your prepared baking sheet. Brush the insides of peppers with 1/2 teaspoon olive oil and bake for 10 minutes. 2. Remove the baking sheet, then set aside. While the peppers bake, cook the quinoa in a large saucepan over medium heat according to the package directions and set aside. 3. Warm-up the rest of the oil in a medium-size skillet over medium heat. Add the onion and sauté until it’s translucent about 3 minutes. Put the garlic and cook within 1 minute. 4. Put the mushrooms in the skillet, adjust the heat to medium-low, cover, and cook within 5 to 6 minutes. Uncover, and if there’s still liquid in the pan, reduce the heat and cook until the liquid evaporates. 5. Add the mushroom mixture, 1 tablespoon of Parmesan, and the tomato sauce to the quinoa and gently stir to combine. Carefully spoon the quinoa mixture into each pepper half and sprinkle with the remaining Parmesan. Return the peppers to the oven, bake for 10 to 15 more minutes until tender, and serve. Nutrition: Calories: 292 Fat: 9g Carbohydrates: 45g Fiber: 8g Protein: 12g Sodium: 154mg Potassium: 929mg

194.

Greek Flatbread with Spinach, Tomatoes and

Feta Preparation time: 15 minutes Cooking time: 9 minutes Servings: 4 Ingredients: 2 cups fresh baby spinach, coarsely chopped 2 teaspoons olive oil 2 slices naan, or another flatbread 1/4 cup sliced black olives 2 plum tomatoes, thinly sliced 1 teaspoon salt-free Italian seasoning blend 1/4 cup crumbled feta Directions: 1. Preheat the oven to 400F. Warmth 3 tablespoons of water in a small skillet over medium heat. Add the spinach, cover, and steam until wilted, about 2 minutes. Drain off any excess water, then put aside. 2. Drizzle the oil evenly onto both flatbreads. Top each evenly with the spinach, olives, tomatoes, seasoning, and feta. Bake the flatbreads within 5 to 7 minutes, or until lightly browned. Cut each into four pieces and serve hot. Nutrition: Calories: 411 Fat: 15g Carbohydrates: 53g Fiber: 7g Protein: 15g Sodium: 621mg Potassium: 522mg

195.

Mushroom Risotto with Peas

Preparation time: 15 minutes Cooking time: 20 minutes

Servings: 4 Ingredients: 2 cups low-sodium vegetable or chicken broth 1 teaspoon olive oil 8 ounces baby portobello mushrooms, thinly sliced 1/2 cup frozen peas 1 teaspoon butter 1 cup arborio rice 1 tablespoon grated Parmesan cheese Directions: 1. Pour the broth into a microwave-proof glass measuring cup. Microwave on high for 11/2 minutes or until hot. Warm-up oil over medium heat in a large saucepan. Add the mushrooms and stir for 1 minute. Cover and cook until soft, about 3 more minutes. Stir in the peas and reduce the heat to low. 2. Put the mushroom batter to the saucepan's sides and add the butter to the middle, heating until melted. Put the rice in the saucepan and stir for 1 to 2 minutes to lightly toast. Add the hot broth, 1/2 cup at a time, and stir gently. 3. As the broth is cooked into the rice, continue adding more broth, 1/2 cup at a time until all broth is added. Once all of the liquid is absorbed (this should take 15 minutes), remove from the heat. Serve immediately, topped with Parmesan cheese. Nutrition: Calories: 430 Fat: 6g Carbohydrates: 83g Fiber: 5g Protein: 10g Sodium: 78mg Potassium: 558mg

196.

Loaded Tofu Burrito with Black Beans

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 4 ounces extra-firm tofu, pressed and cut into 2-inch cubes 2 teaspoons mesquite salt-free seasoning, divided 2 teaspoons canola oil 1 cup thinly sliced bell peppers 1/2 cup diced onions 2/3 cup of black beans, drained 2 (10-inch) whole-wheat tortillas 1 tablespoon sriracha Nonfat Greek yogurt, for serving Directions: 1. Put the tofu and 1 teaspoon of seasoning in a medium zip-top plastic freezer bag and toss until the tofu is well coated. 2. Heat-up the oil in a medium skillet over medium-high heat. Put the tofu in the skillet. Don’t stir; allow the tofu to brown before turning. When lightly browned, about 6 minutes, transfer the tofu from the skillet to a small bowl and set aside. 3. Put the peppers plus onions in the skillet and sauté until tender, about 5 minutes. Lower the heat to medium-low, then put the beans and the remaining seasoning. Cook within 5 minutes. 4. For the burritos, lay each tortilla flat on a work surface. Place half of the tofu in the center of each tortilla, top with half of the pepper-bean mixture, and drizzle with the sriracha. 5. Fold the bottom portion of each tortilla up and over the tofu mixture. Then fold each side into the middle, tuck in, and tightly roll it up toward the open end. Serve with a dollop of yogurt. Nutrition: Calories: 327 Fat: 12g Carbohydrates: 41g

Fiber: 11g Protein: 16g Sodium: 282mg

197.

Southwest Tofu Scramble

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 1 Ingredients: 1/2 tablespoon olive oil 1/2 red onion, chopped 2 cups chopped spinach 8 ounces firm tofu, drained well 1 teaspoon ground cumin 1/2 teaspoon garlic powder Optional for serving: sliced avocado or sliced tomatoes Directions: 1. Heat-up the olive oil in a medium skillet over medium heat. Put the onion and cook within 5 minutes. Add the spinach and cover to steam for 2 minutes. 2. Using a spatula, move the veggies to one side of the pan. Crumble the tofu into the open area in the pan, breaking it up with a fork. Add the cumin and garlic to the crumbled tofu and mix well. Sauté for 5 to 7 minutes until the tofu is slightly browned. 3. Serve immediately with whole-grain bread, fruit, or beans. Top with optional sliced avocado and tomato, if using. Nutrition: Calories: 267 Fat: 17g Sodium: 75mg Carbohydrate: 13g Protein: 23g

198.

Black-Bean and Vegetable Burrito

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1/2 tablespoon olive oil 2 red or green bell peppers, chopped 1 zucchini or summer squash, diced 1/2 teaspoon chili powder 1 teaspoon cumin Freshly ground black pepper 2cans black beans drained and rinsed 1 cup cherry tomatoes, halved 4 (8-inch) whole-wheat tortillas Optional for serving: spinach, sliced avocado, chopped scallions, or hot sauce Directions: 1. Heat-up the oil in a large sauté pan over medium heat. Add the bell peppers and sauté until crisp-tender, about 4 minutes. Add the zucchini, chili powder, cumin, and black pepper to taste, and continue to sauté until the vegetables are tender, about 5 minutes. 2. Add the black beans and cherry tomatoes and cook within 5 minutes. Divide between 4 burritos and serve topped with optional ingredients as desired. Enjoy immediately. Nutrition: Calories: 311 Fat: 6g Sodium: 499mg Carbohydrate: 52g Protein: 19g

199.

Baked Eggs in Avocado

Preparation time: 15 minutes

Cooking time: 15 minutes Servings: 4 Ingredients: 4 avocados Juice of 2 limes Freshly ground black pepper 4 eggs 2 (8-inch) whole-wheat or corn tortillas, warmed Optional for serving: halved cherry tomatoes and chopped cilantro Directions: 1. Adjust the oven rack to the middle position and preheat the oven to 450F. Scrape out the center of halved avocado using a spoon about 11/2 tablespoons. 2. Press lime juice over the avocados and season with black pepper to taste, and then place it on a baking sheet. Crack an egg into the avocado. 3. Bake within 10 to 15 minutes. Remove from oven and garnish with optional cilantro and cherry tomatoes and serve with warm tortillas. Nutrition: Calories: 534 Fat: 39g Sodium: 462mg Potassium: 1,095mg Carbohydrate: 30g Fiber: 20g Sugars: 3g Protein: 23g

200.

Vegetarian Lasagna

Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 6

Ingredients: 1 cup carrot, diced 1/2 cup bell pepper, diced 1 cup spinach, chopped 1 tablespoon olive oil 1 teaspoon chili powder 1 cup tomatoes, chopped 4 oz. low-fat cottage cheese 1 eggplant, sliced 1 cup low-sodium chicken broth Directions: 1. Put carrot, bell pepper, and spinach in the saucepan. 2. Add olive oil and chili powder and stir the vegetables well. Cook them for 5 minutes. 3. After this, make the layer of sliced eggplants in the casserole mold and top it with vegetable mixture. 4. Add tomatoes and cottage cheese. 5. Bake the lasagna for 30 minutes at 375F. Nutrition: Calories 77 Protein 4.4g Carbohydrates 9.5g Fat 3g Fiber 3.9g Cholesterol 2mg Sodium 113mg Potassium 377mg

201.

Moroccan-Inspired Tagine with Chickpeas and Vegetables

Preparation time: 15 minutes Cooking time: 45 minutes Servings: 4 Ingredients: 2 teaspoons olive oil 1 cup chopped carrots 1/2 cup finely chopped onion 1 sweet potato, diced 1 cup low-sodium vegetable broth 1/4 teaspoon ground cinnamon 1/8 teaspoon salt 11/2 cups chopped bell peppers, any color 3 ripe plum tomatoes, chopped 1 tablespoon tomato paste 1 garlic clove, pressed or minced (15-ounce) can chickpeas, drained and rinsed 1/2 cup chopped dried apricots 1 teaspoon curry powder 1/2 teaspoon paprika

1/2 teaspoon turmeric Directions: 1. Warm-up oil over medium heat in a large Dutch oven or saucepan. Attach the carrots and onion and cook until the onion is translucent about 4 minutes. Add the sweet potato, broth, cinnamon, and salt and cook for 5 to 6 minutes, until the broth is slightly reduced. 2. Add the peppers, tomatoes, tomato paste, and garlic. Stir and cook for another 5 minutes. Add the chickpeas, apricots, curry powder, paprika, and turmeric to the pot. Set all to a boil, then reduce the heat to low, cover, simmer for about 30 minutes, and serve. Nutrition: Calories: 469 Fat: 9g Carbohydrates: 88g Protein: 16g Sodium: 256mg

202.

Roasted Brussels Sprouts

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 11/2 pounds Brussels sprouts 2 tablespoons olive oil 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper Directions: 1. Preheat the oven to 400f. Combine the Brussels sprouts and olive oil in a large mixing bowl and toss until they are evenly coated 2. Turn the Brussels sprouts out onto a large baking sheet and flip them over, so they are cut-side down with the flat part touching the baking sheet. Sprinkle with salt and pepper. 3. Bake within 20 to 30 minutes or until the Brussels sprouts are lightly

charred and crisp on the outside and toasted on the bottom. The outer leaves will be extra dark, too. Serve immediately. Nutrition: Calories: 134 Fat: 8g Sodium: 189mg Carbohydrate: 15g Protein: 6g

203.

Broccoli Balls

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 cup broccoli, shredded 1/4 cup quinoa, cooked 1 teaspoon nutritional yeast 1/2 teaspoon ground coriander 1 tablespoon flax meal 1 egg, beaten 2 tablespoons avocado oil Directions: 1. Mix up broccoli, quinoa, nutritional yeast, ground coriander, flax meal, and egg. 2. Stir the mixture until homogenous. 3. Then make the medium size balls. 4. Heat up avocado oil for 1 minute. 5. Put the broccoli balls in the hot avocado oil and cook them for 2 minutes per side or until light brown. Nutrition: Calories: 100g Fat: 2g

Sodium: 35mg Carbohydrate: 19g Protein: 2g

204.

Brown Rice Pilaf

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 cup low-sodium vegetable broth 1/2 tablespoon olive oil 1 clove garlic, minced 1 scallion, thinly sliced 1 tablespoon minced onion flakes 1 cup instant brown rice 1/8 teaspoon freshly ground black pepper Directions: 1. Mix the vegetable broth, olive oil, garlic, scallion, and minced onion flakes in a saucepan and boil. Put rice, then boil it again, adjust the heat and simmer within 10 minutes. Remove and let stand within 5 minutes. Fluff with a fork and season with black pepper. Nutrition: Calories: 100g Fat: 2g Sodium: 35mg Carbohydrate: 19g Protein: 2g

205.

Chunky Black-Bean Dip

Preparation time: 5 minutes Cooking time: 1 minute Servings: 4

Ingredients: 1 (15-ounce) can black beans, drained, with liquid reserved 1/2-can of chipotle peppers in adobo sauce 1/4 cup plain Greek yogurt Freshly ground black pepper Directions: 1. Combine beans, peppers, and yogurt in a food processor or blender and process until smooth. Attach some of the bean liquid, 1 tablespoon at a time, for a thinner consistency. Season to taste with black pepper. Serve. Nutrition: Calories: 70g Fat: 1g Sodium: 159mg Carbohydrate: 11g Protein: 5g

206.

Sweet Potato Rice with Spicy Peanut Sauce

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1/2 cup basmati rice 2teaspoons olive oil, divided (8-ounce) can chickpeas, drained and rinsed 2potatoes, small cubes 1/4 teaspoon ground cumin 1 cup of water 1/8 teaspoon salt 1tablespoons chopped cilantro 3 tablespoons peanut butter tablespoon sriracha 2teaspoons reduced-sodium soy sauce 1/2 teaspoon garlic powder 1/4 teaspoon ground ginger Directions:

1. Heat-up 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Add the chickpeas and heat for 3 minutes. Stir and cook until lightly browned. Transfer the chickpeas to a small bowl. 2. Put the rest of the1 teaspoon of oil to the skillet, then add the potatoes and cumin, distributing them evenly. Cook the potatoes until they become lightly browned before turning them. 3. While the potatoes are cooking, boil the water with the salt in a large saucepan over medium-high heat. Put the rice in the boiling water, adjust the heat to low, cover, and simmer for 20 minutes. 4. When the potatoes have fully cooked, about 10 minutes in total, remove the skillet from the heat. Transfer the potatoes and chickpeas to the rice, folding all gently. Add the chopped cilantro. 5. In a small bowl, whisk the peanut butter, sriracha, soy sauce, garlic powder, and ginger until well blended. Divide the rice mixture between two serving bowls. Drizzle with the sauce and serve. Nutrition: Calories: 667 Fat: 22g Carbohydrates: 100g Fiber: 14g Protein: 20g Sodium: 563mg Potassium: 963mg

207.

Vegetable Red Curry

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 teaspoons olive oil 1 cup sliced carrots 1/2 cup chopped onion 2garlic clove, pressed or minced

2bell peppers, seeded and thinly sliced 1 cup chopped cauliflower 2/3 cup light coconut milk 1/2 cup low-sodium vegetable broth 1 tablespoon tomato paste 1teaspoon curry powder 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon turmeric 2cups fresh baby spinach 1 cup quick-cooking brown rice Directions: 1. Heat-up oil in a large nonstick skillet over medium heat. Add the carrots, onion, and garlic and cook for 2 to 3 minutes. Reduce the heat to medium-low, add the peppers and cauliflower to the skillet, cover, and cook within 5 minutes. 2. Add the coconut milk, broth, tomato paste, curry powder, cumin, coriander, and turmeric, stirring to combine. Simmer, covered (vent the lid slightly), for 10 to 15 minutes until the curry is slightly reduced and thickened. 3. Uncover, add the spinach, and stir for 2 minutes until it is wilted and mixed into the vegetables. Remove from the heat. Cook the rice as stated to the package instructions. Serve the curry over the rice. Nutrition: Calories: 584 Fat: 16g Carbohydrates: 101g Fiber: 10g Protein: 13g Sodium: 102mg Potassium: 1430mg

208.

Black Bean Burgers

Preparation time: 15 minutes

Cooking time: 20 minutes Servings: 4 Ingredients: 1/2 cup quick-cooking brown rice 2 teaspoons canola oil, divided 1/2 cup finely chopped carrots 1/4 cup finely chopped onion 1 can black beans, drained 1 tablespoon salt-free mesquite seasoning blend 4 small, hard rolls Directions: 1. Cook the rice as stated in the package directions and set aside. Heat-up 2. 1 teaspoon of oil in a large nonstick skillet over medium heat. Attach the carrots and onions and cook until the onions are translucent about 4 minutes. Adjust the heat to low, and cook again for 5 to 6 minutes, until the carrots are tender. 3. Add the beans and seasoning to the skillet and continue cooking for 2 to 3 more minutes. Pulse bean mixture in a food processor within 3 to 4 times or until the mixture is coarsely blended. Put the batter in a medium bowl and fold in the brown rice until well combined. 4. Divide the mixture evenly and form it into 4 patties with your hands. Heat the remaining oil in the skillet. Cook the patties within 4 to 5 minutes per side, turning once. Serve the burgers on the rolls with your choice of toppings. Nutrition: Calories: 368 Fat: 6g Carbohydrates: 66g Fiber: 8g Protein: 13g Sodium: 322mg Potassium: 413mg

209.

Summer Barley Pilaf with Yogurt Dill Sauce

Preparation time: 15 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 2 2/3 cups low-sodium vegetable broth 2 teaspoons avocado oil 1 small zucchini, diced 1/3 cup slivered almonds 2 scallions, sliced 1 cup barley 1/2 cup plain nonfat Greek yogurt 2 teaspoons grated lemon zest 1/4 teaspoon dried dill Directions: 1. Boil the broth in a large saucepan. Heat-up the oil in a skillet. Add the zucchini and sauté 3 to 4 minutes. Add the almonds and the white parts of the scallions and sauté for 2 minutes. Remove, and transfer it to a small bowl. 2. Add the barley to the skillet and sauté for 2 to 3 minutes to toast. Transfer the barley to the boiling broth and reduce the heat to low, cover, and simmer for 25 minutes or until tender. Remove, and let stand within 10 minutes or until the liquid is absorbed. 3. Simultaneously, mix the yogurt, lemon zest, and dill in a small bowl and set aside. Fluff the barley with a fork. Add the zucchini, almond, and onion mixture and mix gently. To serve, divide the pilaf between two bowls and drizzle the yogurt over each bowl. Nutrition: Calories: 545 Fat: 15g Carbohydrates: 87g Fiber: 19g Protein: 21g

Sodium: 37mg Potassium: 694mg

210.

Lentil Quinoa Gratin with Butternut Squash

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: For the Lentils and Squash: Nonstick cooking spray 2 cups of dried green or red lentils, rinsed Pinch salt teaspoon olive oil, divided 1/2 cup quinoa 1/4 cup diced shallot 2cups frozen cubed butternut squash 1/4 cup low-fat milk 1 teaspoon chopped fresh rosemary Freshly ground black pepper For the Gratin Topping: 1/4 cup panko bread crumbs 1 teaspoon olive oil 1/3 cup shredded Gruyère cheese Directions: 1. Preheat the oven to 400F. Spray a 11/2-quart casserole dish or an 8-by8-inch baking dish with cooking spray. In a medium saucepan, stir the water, lentils, and salt and boil over medium-high heat. Lower the heat once the water is boiling, cover, and simmer for 20 to 25 minutes. Then drain and transfer the lentils to a large bowl and set aside. 2. In the same saucepan, heat-up 1/2 teaspoon of oil over medium heat. Add the quinoa and quickly stir for 1 minute to toast it lightly. Cook according to the package directions, about 20 minutes. 3. While the quinoa cooks, heat the remaining olive oil in a medium skillet over medium-low heat, add the shallots, and sauté them until

they are translucent, about 3 minutes. Add the squash, milk, and rosemary and cook for 1 to 2 minutes. 4. Remove, then transfer to the lentil bowl. Add in the quinoa and gently toss all. Season with pepper to taste. Transfer the mixture to the casserole dish. 5. For the gratin topping, mix the panko bread crumbs with the olive oil in a small bowl. Put the bread crumbs over the casserole and top them with the cheese. Bake the casserole for 25 minutes and serve. Nutrition: Calories: 576 Fat: 15g Carbohydrates: 87g Fiber: 12g Protein: 28g Sodium: 329mg Potassium: 1176mg

Chapter 8.

211.

Side Dishes

Acorn squash with apples

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1 apple, peeled, cored, and sliced 2 tablespoons brown sugar 1 small acorn squash, about 6 inches in diameter 2 teaspoons trans-fat-free margarine Directions: 1. Mix the apple and the brown sugar together in a shallow dish. Only put aside. 2. To let the steam escape while frying, pierce the squash multiple times with a sharp knife. Microwave on high, about 5 minutes, before tender. After 3 minutes, turn the squash to ensure the cooking is even. 3. On a cutting board, put the squash and break it in half. Set the seeds from each half of the middle and remove the seeds. Cover the hollowed apple mixture with the squash.

4. Send the squash to the microwave and cook it for about 2 minutes before the apples are softened. 5. To a serving plate, pass the squash. With 1 teaspoon of margarine, top each half and serve immediately. Nutrition: Calories: 320, Fat: 8g, Carbohydrates: 7g Protein: 21g.

212.

Artichokes alla Romana

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 cups fresh breadcrumbs 1 tablespoon olive oil 4 large globe artichokes 2 lemons, halved 1/3 cup grated Parmesan cheese 3 garlic cloves, finely chopped 2 tablespoons finely chopped fresh flat-leaf 1 tablespoon grated lemon zest 1/4 teaspoon ground black pepper 1 cup plus 2 to 4 tablespoons low-sodium vegetable or chicken stock 1 cup dry white wine 1 tablespoon minced shallot 1 teaspoon fresh oregano Directions: 1. Heat the oven to 400 F. Mix the breadcrumbs and olive oil together in a dish. Toss it to coat it. In a shallow baking pan, scatter the crumbs and bake, stirring once halfway through, until the crumbs are softly golden, for about 10 minutes. Put aside to cool. 2. Snap off any rough outer leaves and trim the stem flush with the base

while dealing with 1 artichoke at a time. With a serrated knife, hack off the top third of the leaves and slice off any remaining thorns with scissors. Clean the cut edges with half a lemon to reduce discoloration. Separate the inner leaves from the middle and pull the tiny leaves out. Scoop out the fuzzy choke using a melon baller or spoon, then squeeze some lemon juice into the cavity. In the same way, trim the remaining artichokes. 3. Toss the breadcrumbs with the Parmesan cheese, garlic, parsley, lemon zest, and pepper in a large cup. Add 2 to 4 tablespoons of stock, 1 tablespoon at a time, using just enough to start holding together in small clumps for the stuffing to begin. 4. Mound it slightly into the middle of the artichokes using 2/3 of the stuffing. Then spread the leaves open, beginning from the bottom, and spoon a rounded teaspoon of stuffing at each leaf's base. Merge the 1 cup stock, wine, shallot, and oregano in a Dutch oven with a tightfitting lid. Nutrition: Calories: 217, Fat: 5g, Fiber: 8g, Sugars 12g, Protein: 4g

213.

Asparagus with hazelnut gremolata

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 pound asparagus 1 clove garlic, minced 1 tablespoon chopped fresh flat-leaf parsley 1 tablespoon finely chopped toasted hazelnuts 1/4 teaspoon finely grated lemon zest, plus extra for garnish 2 teaspoons fresh lemon juice

1 teaspoon extra-virgin olive oil 1/4 teaspoon salt Directions: 1. Carry some 1 inch of water to a boil in a large pot fitted with a steamer basket. Attach the asparagus, cover, and steam for about 4 minutes before tender-crisp. Delete yourself from the pot. 2. Combine the asparagus, ginger, chopped parsley, hazelnuts, 1/4 teaspoon of lemon zest, lemon juice, salt, and olive oil in a large cup. To blend and cover, throw well. 3. On a serving platter, place the asparagus neatly and garnish with parsley sprigs and lemon zest. Immediately serve. Nutrition: Calories: 200, Fiber: 8g, Carbohydrates: 12g, Protein: 5g

214.

Baby minted carrots

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 6 cups of water 1 pound baby carrots, rinsed (about 5 1/2 cups) 1/4 cup 100% apple juice 1 tablespoon cornstarch 1/2 tablespoon chopped fresh mint leaves 1/8 teaspoon ground cinnamon Directions: 1. Through a large bowl, pour the water. Add the carrots and simmer for about 10 minutes, until tender-crisp. Drain the carrots in a serving bowl and set them aside. 2. Combine the apple juice and cornstarch in a shallow saucepan over

moderate heat. Stir for about 5 minutes before the mixture thickens. Stir in the cinnamon and mint. 3. Pour over the carrots with the combination. Immediately serve. Nutrition: Calories: 260, Fat: 5g, Carbohydrates: 20g, Protein: 22g.

215.

Baked apples with cherries and almonds

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1/3 cup dried cherries, coarsely chopped 3 tablespoons chopped almonds 1 tablespoon wheat germ 1 tablespoon firmly packed brown sugar 1/2 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 6 small apples 1/2 cup apple juice 1/4 cup water 2 tablespoons dark honey 2 teaspoons walnut oil or canola oil Directions: 1. Preheat an oven to 350 F. 2. Toss the cherries, almonds, wheat germ, brown sugar, cinnamon, and nutmeg together in a small bowl, so all the ingredients are evenly spread. Only put aside. 3. If you like, the apples can be left unpeeled. To peel the apples in a decorative manner, extract the peel from each apple in a circular motion with a vegetable peeler or a sharp knife, missing every other row so that rows of peel overlap with rows of apple flesh. Core each

apple, starting from the end of the stem, stopping 3/4 inch from the rim. 4. Divide the cherry mixture between the apples equally, pressing the mixture into each cavity softly. In a sturdy ovenproof frying pan or shallow baking dish, place the apples upright to keep them only big enough. Onto the bowl, pour the apple juice and water. Drizzle the honey and oil over the apples uniformly and carefully cover the pan with aluminum foil. Bake until the apples are moist when pierced with a knife. 5. Move the apples to separate dishes and drizzle with the juices from the pan. Serve at room temperature or hotter. Nutrition: Calories: 276, Fat: 10g Carbohydrates: 20g Protein: 10g.

216.

Black bean cakes

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 cups dried black beans drained 4 cups of water 8 cloves garlic, chopped 1/2 cup chopped fresh cilantro 1/2 teaspoon salt 2 tablespoons olive oil Directions: 1. Combine the black beans and water in a large saucepan over a high fire. Just get it to a boil. Reduce heat to medium, cover partly and simmer for around 60 to 70 minutes until the beans are tender. Drain thoroughly. 2. Mash the beans and garlic together in a large dish. Stir in the salt and cilantro. In 8 cakes, shape the mixture. For around 1 hour, switch to a

plate and refrigerate. 3. Warmth the olive oil in a big, non-stick frying pan over medium heat. Attach the cakes and cook until warm and the outside is slightly crisp, around 5 minutes, turning over once. Immediately serve. Nutrition: Calories: 320 Fat: 8g Carbohydrates: 7g, Protein: 21g.

217.

Braised celery root

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 cup vegetable stock or broth 1 celery root (celeriac), peeled and diced (about 3 cups) 1/4 cup sour cream 1 teaspoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 teaspoons fresh thyme leaves Directions: 1. Set the stock to a boil over high heat in a large saucepan. Stir the celery root in it. Decrease the heat to low if the stock returns to a boil. Cover and boil, stirring regularly, for 10 to 12 minutes, until the celery root is tender. 2. Switch the celery root to a bowl using a slotted spoon, cover, and keep warm. Boost the fire to the maximum under the saucepan and put a simmer of the boiling liquid. Cook, uncovered, for about 5 minutes, until reduced to 1 tablespoon. 3. Take the sour cream, mustard, salt, and pepper out of the heat and whisk in. To the sauce, add the celery root and thyme and stir over medium heat until heated. Switch to a serving dish that is warmed and

serve immediately. Nutrition: Calories: 217, Fat: 5g, Fiber: 8g, Sugars 12g, Protein: 4g.

218.

Braised kale with cherry tomatoes

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 teaspoons extra-virgin olive oil 4 garlic cloves 1 pound kale, chopped 1/2 cup low-sodium vegetable stock or broth 1 cup cherry tomatoes, halved 1 tablespoon fresh lemon juice 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper Directions: 1. Over medium heat, warmth the olive oil in a large frying pan. Attach garlic and saute for 1 to 2 minutes, until lightly golden. Stir in the vegetable stock and kale. Secure, decrease the heat to medium-low and simmer for around 5 minutes until the kale is wilted and some of the liquid has evaporated. 2. Stir in the tomatoes and cook 5 to 7 minutes longer, uncovered, until the kale is tender. Remove and stir in the lemon juice, salt, and pepper from the sun. Immediately serve. Over medium heat, heat the olive oil in a large frying pan. Attach garlic and saute for 1 to 2 minutes, until lightly golden. Stir in the vegetable stock and kale. Secure, decrease the heat to medium-low and simmer for around 5 minutes until the kale is

wilted and some of the liquid has evaporated. 3. Stir in the tomatoes and cook 5 to 7 minutes longer, uncovered, until the kale is tender. Remove and stir in the lemon juice, salt, and pepper from the sun. Immediately serve. Nutrition: Calories: 200 Fiber: 8g, Carbohydrates: 12g, Protein: 5g.

219.

Broccoli with garlic and lemon

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 4 cups broccoli florets 1 teaspoon olive oil 1 tablespoon minced garlic 1 teaspoon lemon zest 1/4 teaspoon kosher salt 1/4 teaspoon ground black pepper Directions: 1. Set 1 cup of water to a boil in a shallow saucepan. In the boiling broth, add the broccoli and simmer for 2 to 3 minutes or until it is tender. Broccoli drain. 2. Heat the oil in a shallow, medium-high saute pan. Stir in the garlic and saute for about 30 seconds. Connect the broccoli, lemon zest, pepper, and salt. Combine to serve well. Nutrition: Calories: 260, Fat: 5g, Carbohydrates: 20g,

Protein: 22g.

220.

Brown rice pilaf

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 1/8 cups dark brown rice, rinsed and drained 2 cups of water 3/4 teaspoon salt, divided 1/4 teaspoon saffron threads or ground turmeric 1/2 teaspoon grated orange zest 3 tablespoons fresh orange juice 1 1/2 tablespoons pistachio oil or canola oil 1/4 cup chopped pistachio nuts 1/4 cup dried apricots, chopped Directions: 1. Combine the rice, water, 1/4 of a teaspoon of salt, and saffron in a saucepan over high heat. Just get it to a boil. Lower the heat to medium, cover, and simmer for about 45 minutes before the water is absorbed and the rice is tender. Transfer and hold warm in a big bowl. 2. Combine the orange zest and juice, the oil, and the remaining 1/2 teaspoon salt in a shallow cup. Whisk for mixing. Over the warm rice, pour the orange mixture. To mix and cover, add the nuts and apricots and toss gently. Immediately serve. Nutrition: Calories: 276, Fat: 10g, Carbohydrates: 20g, Protein: 10g.

221.

Brussels sprouts with shallots and lemon

Preparation time: 15 minutes

Cooking time: 25 minutes Servings: 4 Ingredients: 3 teaspoons extra-virgin olive oil 3 shallots, thinly sliced 1/4 teaspoon salt, divided 1 pound Brussels sprouts, trimmed and cut into quarters 1/2 cup no-salt-added vegetable stock or broth 1/4 teaspoon finely grated lemon zest 1 tablespoon fresh lemon juice 1/4 teaspoon freshly ground black pepper Directions: 1. Warmth 2 teaspoons of olive oil over medium heat in a large, non-stick frying pan. Connect the shallots and saute for about 6 minutes, until soft and softly golden. Incorporate 1/8 teaspoon salt. Transfer and set aside in a bowl. 2. Warmth the remaining 1 teaspoon of olive oil over medium heat in the same frying pan. Attach the Brussels sprouts and saute for 3 to 4 minutes before they begin to brown. Add the stock of vegetables and get it to a simmer. Cook, uncovered, for 5 to 6 minutes, until the Brussels sprouts are tender. Bring the shallots back to the pan. Add the lemon zest, juice, 1/8 of a teaspoon of salt and pepper, and stir. Immediately serve the dish. Nutrition: Calories: 320, Fat: 8g, Carbohydrates: 7g, Carbohydrates: 22g, Protein: 21g

222.

Cauliflower mashed 'potatoes.'

Preparation time: 15 minutes Cooking time: 25 minutes

Servings: 4 Ingredients: 1 head cauliflower 1 clove garlic 1 leek, white only, split into 4 pieces 1 tablespoon soft-bowl margarine, non-hydrogenated Pepper to taste Directions: 1. Break up little bits of cauliflower. Steam the cauliflower, garlic, and leeks in water in a large saucepan until fully tender, about 20 to 30 minutes. 2. To puree the vegetables, use a food processor until the texture resembles mashed potatoes. Just process a minor portion at a time. 3. Using a mixer if you want a finer finish. With a dishtowel, make sure to tightly keep the blender cap on. If the vegetables tend to be dusty, add a little hot water. 4. As per your taste, stir in margarine and pepper. Just serve. Nutrition: Calories: 217, Fat: 5g, Fiber: 8g, Sugars 12g, Protein: 4g.

223.

Cheesy baked zucchini

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 medium zucchini, about 6 inches long 1 teaspoon olive oil 1/8 teaspoon garlic powder 1/8 teaspoon onion powder

2 tablespoons grated Parmesan cheese Directions: 1. Warmth the oven to 375 F. Cut the zucchini from the sides. Cut part of the way into the zucchini at a half-inch along with the zucchini, but don't cut all of the ways down. It should look like the zucchini is cut in squares, but underneath, all the slices are still connected. 2. With a paper towel, gently pat the zucchini off. On a piece of foil wide enough to fit tightly around it, put the zucchini. Drizzle with olive oil over the top of the zucchini. Sprinkle of ground garlic and onion. In foil, seal the zucchini and pinch it closed. Place it on a tray to roast. 3. If you poke it with a fork, bake for 30 to 35 minutes or until the zucchini is tender. Set the foil out of the oven and open it. Over the zucchini, scatter the cheese. Leave open the foil. Return the zucchini to the oven for 1 to 2 minutes before the cheese is melted and a little brown. Serve it sweet. Nutrition: Calories: 200, Fiber: 8g, Carbohydrates: 12g, Protein: 5g.

224.

Chinese-style asparagus

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1/2 cup water 1/2 teaspoon sugar 1 teaspoon reduced-sodium soy sauce 1 1/2 pounds fresh asparagus, woody ends removed and cut into 1 1/2inch length Directions: 1. Heat the water, sugar, and soy sauce in a large saucepan over high heat.

Cook until it comes to a boil, then add the asparagus. Reduce heat to low and boil, around 3 to 4 minutes, until the asparagus is tender-crisp. Move to a bowl for serving and eat immediately. Nutrition: Calories: 260, Fat: 5g, Carbohydrates: 20g, Protein: 22g.

225.

Classic Boston baked beans

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 2 cups dried small, white beans (navy beans), picked over and rinsed, soaked overnight, and drained 4 cups of water 2 bay leaves 3/4 teaspoon salt, divided 1 yellow onion, chopped 1/2 cup light molasses 1 1/2 tablespoons dry mustard 3 strips thick-cut bacon, cut into 1/2-inch pieces Directions: 1. Combine the beans, water, bay leaves, and 1/2 teaspoon salt over high heat in a big, ovenproof pot with a tight-fitting lid or in a Dutch oven. Just get it to a boil. Lower the heat to medium, cover, and simmer partly until the beans are softened, 65 to 75 minutes, but still strong. Detach and discard the bay leaves from the sun. Don't let the beans drain. 2. Heat the oven to 350 F. 3. Stir in the beans with the onion, molasses, mustard, bacon, and the remaining 1/4 teaspoon salt. Secure and bake for 4 1/2 to 5 hours, until the beans are soft and covered with a thin syrup. Regularly check to

ensure that the beans do not dry out, stirring and adding hot water as needed. Nutrition: Calories: 276, Fat: 10g, Carbohydrates: 20g, Protein: 10g.

226.

Sautéed Swiss Chard

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 15 oz. swiss chard, chopped 1/2 cup of soy milk 1 teaspoon chili powder 1 tablespoon avocado oil 1 teaspoon whole-grain wheat flour 1/4 onion, diced Directions

1. Heat up the avocado oil in the saucepan and add the onion. Saute it for 3 minutes. 2. Then stir well and add soy milk and flour. Whisk the mixture until smooth. 3. Add swiss chard and stir the ingredients gently again. 4. Close the lid and saute the side dish for 5 minutes over the medium-low heat. Nutrition: Calories: 70g Fat: 1g Sodium: 159mg Carbohydrate: 11g Protein: 5g

227.

Asian Style Asparagus

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 8 oz. asparagus, chopped 1 tablespoon balsamic vinegar 1 teaspoon lime zest, grated 1 teaspoon sesame seeds 1/4 teaspoon ground cumin 2 tablespoons margarine Directions: 1. Toss 1 tablespoon of margarine in the skillet and add chopped asparagus. 2. Add lime zest and roast the vegetables for 5 minutes. Stir them from time to time. 3. After this, sprinkle the vegetables with ground cumin and add remaining margarine. 4. Bake the asparagus for 5 minutes at 400F in the oven.

5. Then sprinkle the cooked vegetables with sesame seeds and balsamic vinegar. Shake the side dish well. Nutrition: Calories: 260, Fat: 5g, Carbohydrates: 20g, Protein: 22g.

228.

Aromatic Cauliflower Florets

Preparation time: 15 minutes Cooking time: 7 minutes Servings: 4 Ingredients: 1-pound cauliflower florets 1 tablespoon curry powder 1/4 cup of soy milk 1 tablespoon margarine 1/2 teaspoon dried oregano Directions: 1. Preheat the oven to 375F. After this, melt the margarine in the saucepan. 2. Mix up together soy milk and curry powder and whisk the liquid until smooth. 3. Then pour it in the saucepan with the melted margarine and bring to boil. 4. Add cauliflower florets and stir well. 5. Secure the lid and cook the vegetables for 5 minutes. After this, transfer the saucepan in the preheated oven and cook the meal for 10 minutes or until the florets are soft. Nutrition: Calories: 217, Fat: 5g,

Fiber: 8g, Sugars 12g, Protein: 4g.

229.

Brussel Sprouts Mix

Preparation time: 15 minutes Cooking time: 7 minutes Servings: 4 Ingredients: 1 cup Brussel sprouts, sliced 1 tablespoon olive oil 1 tomato, chopped 1/2 cup fresh parsley, chopped 2 oz. leek, sliced 1 cup vegetable broth 1/2 jalapeno pepper, chopped Directions: 1. Pour olive oil in the saucepan. 2. Add leek and sliced Brussel sprouts and cook them for 5 minutes. Stir the vegetables from time to time. 3. After this, add chopped tomato, parsley, jalapeno, and vegetable broth. 4. Close the lid and cook the meal on medium-high heat for 10 minutes. Stir the vegetables during cooking to avoid burning. Nutrition: Calories: 276, Fat: 10g Carbohydrates: 20g Protein: 10g.

230.

Braised Baby Carrot

Preparation time: 15 minutes Cooking time: 7 minutes

Servings: 4 Ingredients: 1 cup baby carrots 1 teaspoon dried thyme 1 tablespoon olive oil 1/2 cup vegetable stock 1 garlic clove, sliced Directions: 1. Heat up olive oil in the saucepan for 30 seconds. 2. Then add sliced garlic and dried thyme. Bring the mixture boil and add the baby carrot. 3. Roast the vegetables for 7 minutes over the medium heat. Stir them constantly. 4. After this, add vegetable stock and close the lid. 5. Cook the baby carrots for 15 minutes or until they are tender. Nutrition: Calories: 217, Fat: 5g, Fiber: 8g, Sugars 12g, Protein: 4g.

231.

Grilled Tomatoes

Preparation time: 15 minutes Cooking time: 7 minutes Servings: 4 Ingredients: 4 tomatoes 1/2 teaspoon dried basil 1 tablespoon olive oil 1/2 teaspoon dried oregano Directions:

1. Preheat the grill to 390F. 2. Meanwhile, slice the tomatoes roughly and sprinkle with dried basil and dried oregano. 3. After this, sprinkle the vegetables with olive oil and place in the preheated grill. 4. Grill the tomatoes for 40 seconds from each side. Nutrition: Calories: 200, Fiber: 8g, Carbohydrates: 12g, Protein: 5g.

232.

Parsley Celery Root

Preparation time: 15 minutes Cooking time: 7 minutes Servings: 4 Ingredients: 2 cups celery root, chopped 2 oz. fresh parsley, chopped 1 tablespoon margarine 1 teaspoon olive oil 1 teaspoon cumin seeds 1/4 cup of water Directions: 1. Mix up margarine and olive oil in the saucepan. 2. Add cumin seeds and heat up the mixture for 1-2 minutes or until you get the light cumin smell. 3. After this, add chopped celery root and roast it for 8 minutes (for 4 minutes from each side). 4. Then add water and parsley. Close the lid. 5. Cook the vegetables for 8 minutes on medium-low heat or until it is tender. Nutrition:

Calories: 260, Fat: 5g, Carbohydrates: 20g, Protein: 22g.

233.

Garlic Black Eyed Peas

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1/3 cup black eye peace, rinsed, soaked 2 garlic cloves, diced 1 tablespoon scallions, chopped 1 teaspoon cayenne pepper 1 tablespoon avocado oil 2 cups water Directions: 1. In the saucepan mix up garlic, scallions, cayenne pepper, and avocado oil. 2. Roast the mixture for 1 minute. 3. Add black eye peace and water. 4. Close the lid and cook the meal on low heat for 2 hours or until the black eyepiece is soft. Nutrition: Calories: 260, Fat: 5g, Carbohydrates: 20g, Protein: 22g.

234.

Corn Relish

Preparation time: 15 minutes Cooking time: 10 minutes

Servings: 4 Ingredients: 1 cup corn kernels, cooked 1/2 cup black beans, cooked 1 bell pepper, chopped 1/2 red onion, diced 2 tomatoes, chopped 1 tablespoon sesame oil 2 tablespoons lemon juice Directions: 1. Mix up all ingredients in the big bowl and leave it in the fridge for 30 minutes to marinate. 2. Shake the corn relish well before serving. Nutrition: Calories: 200, Fiber: 8g, Carbohydrates: 12g, Protein: 5g

235.

Braised Artichokes

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 4 artichokes, trimmed 4 garlic cloves, minced 4 tablespoons olive oil 1 lemon 1 cup of water 1 teaspoon dried cilantro 1/2 teaspoon dried basil Directions:

1. Squeeze the juice from the lemon in the saucepan. Add water. 2. After this, in the shallow bowl mix up garlic, olive oil, dried cilantro, and dried basil. 3. Rub the artichokes with garlic mixture and put in the lemon water. 4. Secure the lid and cook the vegetables for 35 minutes or until they are tender. 5. Sprinkle the cooked artichokes with lemon water mixture. Nutrition: Calories: 217, Fat: 5g, Fiber: 8g, Sugars 12g, Protein: 4g

236.

Spiced Eggplant Slices

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1 chili pepper, minced 1 bell pepper, minced 1 teaspoon ground cumin 1/4 teaspoon dried dill 2 tablespoons olive oil 1 large eggplant, sliced 1/4 cup of water Directions: 1. In the mixing bowl, mix up minced chili pepper, ground cumin, and bell pepper. 2. After this, pour olive oil in the skillet. 3. Add the eggplants in the skillet and cook them for 2 minutes from each side. 4. Then top every eggplant slice with minced chili pepper mixture. Add

water. 5. Secure the lid and cook the vegetables for 5 minutes on the medium heat. Nutrition: Calories: 584 Fat: 16g Carbohydrates: 101g Fiber: 10g Protein: 13g Sodium: 102mg Potassium: 1430mg

237.

Lentil Sauté

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 1/2 cup lentils 1 cup spinach 4 cups of water 1 teaspoon cayenne pepper 1/2 teaspoon ground coriander 1 garlic clove 1 tomato, chopped Directions: 1. Put all ingredients in the saucepan and stir them gently. 2. Close the lid and cook the saute for 40 minutes on medium-high heat. Nutrition: Calories: 70g Fat: 1g Sodium: 159mg

Carbohydrate: 11g Protein: 5g

238.

Italian Style Zucchini Coins

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 2 zucchinis, sliced 1 tablespoon Italian seasonings 2 tablespoons olive oil 1/4 teaspoon garlic powder Directions: 1. Rub the zucchini slices with Italian seasonings and garlic powder. 2. Then warmth up olive oil in the skillet. 3. Place the zucchini rings in the skillet in one layer and cook them for 1 minute from each side or until they are light brown. 4. Dry the zucchini with the help of the paper towel if needed. Nutrition: Calories: 276, Fat: 10g Carbohydrates: 20g Protein: 10g.

239.

Light Wild Rice

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 cup wild rice 3 cups of water 1 teaspoon dried dill

1 teaspoon dried cilantro 1 teaspoon ground paprika 1 tablespoon olive oil Directions 1. Mix up wild rice and olive oil in the saucepan and roast the ingredients for 1 minute. 2. Attach all the remaining ingredients and close the lid. 3. Cook the rice on medium heat for 45 minutes or until it will soak all liquid. Nutrition: Calories: 267 Fat: 17g Sodium: 75mg Carbohydrate: 13g Protein: 23g

240.

Mashed Potato with Avocado

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 3 potatoes, peeled, chopped 1 avocado, peeled, chopped 1 tablespoon margarine 1 tablespoon fresh dill, chopped 1 cup of water 1/4 cup of soy milk Directions: 1. Set potatoes in the water and boil them for 10 minutes or until soft. 2. Then transfer the cooked potatoes in the bowl, add avocado and mash the mixture. 3. Add dill, margarine, and soy milk. 4. Stir the mashed potato until you get the homogenous texture of the

meal. Nutrition: Calories: 260, Fat: 5g, Carbohydrates: 20g, Protein: 22g.

Chapter 9.

241.

Snacks

Avocado Wedges

Preparation: 5 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 avocados cut into wedges 1 tablespoon avocado oil 1 tablespoon lime juice 1 teaspoon coriander, ground Directions: 1. Spread the avocado wedges on a lined baking sheet, add oil and other ingredients, toss, and bake at 300 degrees F. 2. Set into cups and serve as a snack. Nutrition: Calories 212, Fat 20.1, Fiber 6.9,

Carbs 9.8, Protein 2

242.

Lemon Dip

Preparation: 4 minutes Cooking Time: 0 minutes Servings: 4 Ingredients: 1 cup low-fat cream cheese Black pepper to the taste 1/2 cup lemon juice 1 tablespoon cilantro, chopped 3 garlic cloves, chopped Directions: 1. In your food processor, mix the cream cheese with the lemon juice and the other ingredients, pulse well, divide into bowls and serve. Nutrition: Calories 213, Fat 20.5, Fiber 0.2, Carbs 2.8, Protein 4.8

243.

Sweet Potato Dip

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1 cup sweet potatoes, peeled and cubed 1 tablespoon low-sodium veggie stock Cooking spray 2 tablespoons coconut cream

2 teaspoons rosemary, dried Black pepper to the taste Directions: 1. In a baking pan, combine the potatoes with the stock and the other ingredients, stir, bake at 365 degrees F for 40 minutes, transfer to your blender, pulse well, divide into small bowls and serve Nutrition: Calories 65, Fat 2.1, Fiber 2, Carbs 11.3, Protein 0.8

244.

Beans Salsa

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1 cup canned black beans, no-salt-added, drained 1 cup canned red kidney beans, no-salt-added, drained 1 teaspoon balsamic vinegar 1 cup cherry tomatoes, cubed 1 tablespoon olive oil 2 shallots, chopped Directions: 1. In a bowl, merge the beans with the vinegar and the other ingredients, toss and serve as a party snack. Nutrition: Calories 362, Fat 4.8, Fiber 14.9,

Carbs 61, Protein 21.4

245.

Green Beans Salsa

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1-pound green beans, trimmed and halved 1 tablespoon olive oil 2 teaspoons capers, drained 6 ounces green olives, pitted and sliced 4 garlic cloves, minced 1 tablespoon lime juice 1 tablespoon oregano, chopped Black pepper to the taste Directions: 1. Heat oil to a pot over medium heat, add garlic and green beans, mix well and cook for 3 minutes. 2. Add the of the ingredients, toss, cook for another 7 minutes, divide into small cups and serve cold. Nutrition: Calories 111, Fat 6.7, Fiber 5.6, Carbs 13.2, Protein 2.9

246.

Carrot Spread

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4

Ingredients: 1-pound carrots, peeled and chopped 1/2 cup walnuts, chopped 2 cups low-sodium veggie stock 1 cup coconut cream 1 tablespoon rosemary, chopped 1 teaspoon garlic powder 1/4 teaspoon smoked paprika Directions: 1. In a small pot, mix the carrots with the stock, walnuts and the other ingredients except the cream and the rosemary, stir, bring to a boil over medium heat, cook for 30 minutes, drain and transfer to a blender. 2. Add the cream, blend the mix well, divide into bowls, sprinkle the rosemary on top and serve. Nutrition: Calories 201 Fat 8.7 Fiber 3.4, Carbs 7.8 Protein 7.7

247.

Tomato Dip

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1-pound tomatoes, peeled and chopped 1/2 cup garlic, minced 2 tablespoons olive oil A pinch of black pepper 2 shallots, chopped 1 teaspoon thyme, dried Directions:

1. Warrmth oil in a pan over medium heat, add garlic and shallots, stir and fry for 2 minutes. 2. Add the tomatoes and the other ingredients, cook for 8 minutes more and transfer to a blender. 3. Pulse well, set into small cups and serve as a snack. Nutrition: Calories 232, Fat 11.3, Fiber 3.9, Carbs 7.9, Protein 4.5

248.

Salmon Bowls

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1 tablespoon avocado oil 1 tablespoon balsamic vinegar 1/2 teaspoon oregano, dried 1 cup smoked salmon, no-salt-added, boneless, skinless and cubed 1 cup salsa 4 cups baby spinach Directions: 1. In a bowl, merge the salmon with the salsa and the other ingredients, toss, divide into small cups and serve. Nutrition: Calories 281 Fat 14.4 Fiber 7.4 Carbs 18.7

Protein 7.4

249.

Tomato and Corn Salsa

Preparation time: 4 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 3 cups corn 2 cups tomatoes, cubed 2 green onions, chopped 2 tablespoons olive oil 1 red chili pepper, chopped 1/2 tablespoon chives, chopped Directions: 1. In a salad bowl, combine the tomatoes with the corn and the other ingredients, toss and serve cold as a snack. Nutrition: Calories 178, Fat 8.6, Fiber 4.5, Carbs 25.9, Protein 4.7

250.

Baked Mushrooms

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1-pound small mushroom caps 2 tablespoons olive oil 1 tablespoon chives, chopped 1 tablespoon rosemary, chopped

Black pepper to the taste Directions: 1. Put the mushrooms in a roasting pan, add the oil and the rest of the ingredients, toss, bake at 400 degrees F for 25 minutes, divide into bowls and serve as a snack. Nutrition: Calories 215, Fat 12.3, Fiber 6.7, Carbs 15.3, Protein 3.5

251.

Beans Spread

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1/2 cup coconut cream 1 tablespoon olive oil 2 cups canned black beans, no-salt-added, drained and rinsed 2 tablespoons green onions, chopped Directions: 1. In a blender, combine the beans with the cream and the other ingredients, pulse well, divide into bowls and serve. Nutrition: Calories 311, Fat 13.5, Fiber 6, Carbs 18.0, Protein 8

252.

Coriander Fennel Salsa

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 2 spring onion, chopped 2 fennel bulbs, shredded 1 green chili pepper, chopped 1 tomato, chopped 1 teaspoon turmeric powder 1 teaspoon lime juice 2 tablespoons coriander, chopped Black pepper to the taste Directions: 1. In a salad bowl, mix the fennel with the onions and the other ingredients, toss, divide into cups and serve. Nutrition: Calories 310, Fat 11.5, Fiber 5.1, Carbs 22.3, Protein 6.5

253.

Brussels Sprouts Bites

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1-pound Brussels sprouts, trimmed and halved 2 tablespoons olive oil 1 tablespoon cumin, ground 1 cup dill, chopped

2 garlic cloves, minced Directions: 1. In a roasting pan, combine the Brussels sprouts with the oil and the other ingredients, toss and bake at 390 degrees F for 25 minutes. 2. Divide the sprouts into bowls and serve as a snack. Nutrition: Calories 270, Fat 10.3, Fiber 5.2, Carbs 11.1, Protein 6

254.

Balsamic Walnuts Bites

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 2 cups walnuts 3 tablespoons red vinegar A drizzle of olive oil A pinch of cayenne pepper A pinch of red pepper flakes Black pepper to the taste Directions: 1. Set the walnuts on a lined baking sheet, add the vinegar and the other ingredients, toss, and roast at 400 degrees F. 2. Divide the walnuts into bowls and serve. Nutrition: Calories 280, Fat 12.2, Fiber 2,

Carbs 15.8, Protein 6

255.

Radish Chips

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1-pound radishes, thinly sliced A pinch of turmeric powder Black pepper to the taste 2 tablespoons olive oil Directions: 1. Spread the radish chips on a lined baking sheet, add the oil and the other ingredients, toss and bake at 400 degrees F for 20 minutes. 2. Divide the chips into bowls and serve. Nutrition: Calories 120, Fat 8.3, Fiber 1, Carbs 3.8, Protein 6

256.

Carrot Cupcakes

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1 c. almonds 2 c. carrot pulp 1 c. chopped dates 1/2 tsp. grated ginger

1 tsp. cinnamon powder 1 tsp. nutmeg 3/4 c. raisins For the frosting: 1 c. cashews 1 tbsp. water 1 tsp. lemon juice 4 dates Directions: 1. In your food processor, mix 1 cup walnuts with 1 cup dates, carrot pulp, 1 teaspoon cinnamon, ginger, a pinch of nutmeg and the raisins, blend and divide this into cupcake cups. 2. Clean your food processor, add 1 cup cashews, 6 dates, a splash of water and the lemon juice and blend these as well. 3. Divide the frosting on the cupcakes, introduce them in the fridge for 1 hour and serve. Enjoy! Nutrition: Calories: 150 Fat 4g, Carbs 16g, Protein 8g.

257.

Dash Diet Doughnuts

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 3 tbsps. stevia 1 c. whole wheat flour 1 tsp. baking powder 2 tbsps. matcha powder 1/2 tsp. vanilla extract 1/2 c. low-fat buttermilk 1 egg

1 tbsp. avocado oil Cooking spray Directions: 1. In a bowl, mix flour with matcha powder, stevia and baking powder and whisk. 2. Add buttermilk, vanilla extract, egg and oil and stir using your mixer. 3. Divide into doughnut cavities after you’ve sprayed with cooking oil, introduce in the oven at 400 0F and bake for 10 minutes. 4. Serve them cold. Nutrition: Calories: 200 Fat 4g, Carbs 26g, Protein 12g.

258.

Grapefruit Granita

Preparation time: 20 minutes Cooking time: 5 minutes Servings: 4 Ingredients: 1 c. water 1 c. coconut sugar 1/2 c. chopped mint 64 oz. red grapefruit juice Directions: 1. Put the water in a pan, bring to a boil over medium heat, add sugar, stir until it dissolves, take off heat, add mint, stir, cover and leave aside for 5 minutes 2. Strain into a container, add grapefruit juice, stir, cover and freeze for 4 hours before serving. Enjoy! Nutrition: Calories: 80,

Fat 0g, Carbs 14g, Protein: 3g.

259.

Stewed Plums

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 16 plums 1 c. water 1/2 c. coconut sugar 5 crushed cardamom pods Directions: 1. Put water in a pot, add sugar, heat up over medium-low heat, add cardamom, bring to a boil and simmer for 10 minutes. 2. Add plums, stir gently, cover pot and cook for 5 minutes. 3. Leave plums aside to cool down before serving. Enjoy! Nutrition: Calories: 110 Fat 2g, Carbs 12g, Protein 6g.

260.

Lemon Cookies

Preparation time: 20 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1/3 c. cashew butter 11/2 tbsps. coconut oil 2 tbsps. coconut butter

5 tbsps. lemon juice 1/2 tsp. grated lemon zest 1 tbsp. maple syrup Directions: 1. In a bowl, mix cashew butter with coconut one, coconut oil, lemon juice, lemon zest and maple syrup and stir until you obtain a creamy mix. 2. Line a tray with parchment paper, scoop 1 tablespoon of lemon cookie mix on the tray, do the same with the remaining dough and freeze before serving. Enjoy! Nutrition: Calories: 121 Fat 2g, Carbs 18g, Protein 2g.

261.

Pineapple Bowls

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 4 c. pineapple pieces 2 tbsps. honey 1/2 c. whole wheat and barley cereals 12 oz. low-fat vanilla yogurt 1/4 c. coconut, toasted and shredded Directions: 1. Divide pineapple pieces into 6 bowls, add yogurt and toss 2. Sprinkle cereals and toasted coconut on top and serve right away. Enjoy! Nutrition: Calories: 130,

Fat 6g, Carbs 12g, Protein 6g.

262.

Stuffed Peaches

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1/2 c. favorite dried fruits 1/4 c. toasted almonds 4 peaches 2 tbsps. graham crackers 1/4 tsp. allspice 2 tbsps. stevia 1/2 c. fat-free yogurt 12 oz. canned peach nectar Directions: 1. Scoop each peach, chop the pulp, put into a bowl, add dried fruits and mix. 2. Also add almonds, crackers, sugar and allspice and stir everything. 3. Stuff each peach with this mix, place them on a baking sheet, drizzle the nectar all over, introduce in the oven at 350 degrees F and bake for 40 minutes. 4. Divide peaches on plates, drizzle pan juices, top with yogurt and serve. 5. Enjoy! Nutrition: Calories: 130 Fat 2g, Carbs 14g, Protein 10g.

263.

Baked Oatmeal

Preparation time: 3 minutes Cooking time: 45 minutes Servings: 4 Ingredients: 2 c. Quick Quaker Oats 1/3 c. Granulated sugar 1/4 tsp. Salt 3 1/3 c. Milk 2 medium Eggs 2 tsps. Vanilla 1/3 c. Brown sugar Directions: 1. Spray an 8-inch square ovenproof glass dish with cooking spray. Heat the oven to 350 F. 2. Combine oats, salt and granulated sugar in a large mixing bowl. In another bowl, combine vanilla, eggs and milk and mix. Pour into bowl with oats mixture and mix well. Pour into greased baking dish. Bake into the preheated oven for roughly 45 mins or until the center shakes slightly. Remove and place on a cooling rack. 3. Sprinkle dark sugar over the top of the oatmeal. Spread the sugar (using the back of a spoon), into a thin layer across the entire oatmeal surface. 4. Set the dish back into the oven and bake until the sugar melts (about 2 – 3 mins). Put oven to broil, and broil for 2 mins, 3 inches from heat until the sugar gets bubbly and slightly brown. (Rotate baking dish to prevent burning). 5. Scoop into bowls and serve. Nutrition: Calories: 176 Protein 14g, Carbs 35g, Fat 2g.

264.

Whole Wheat Pumpkin Pancakes

Preparation time: 15 minutes Cooking time: 5 minutes Servings: 4 Ingredients: 21/2 c. Pastry flour 2 tbsps. Baking powder 2 tsps. Ground ginger 3 tsps. Cinnamon 1/4 tsp. Ground cloves 1/4 tsp. Nutmeg 2 Eggs 2 c. Buttermilk 1 c. Pumpkin puree 1/4 c, Olive oil Directions: 1. Combine in a large mixing bowl, flour, nutmeg, baking powder, ginger, cinnamon, salt, and cloves. 2. In a second bowl, whisk together, pumpkin puree, eggs, buttermilk and olive oil. Add wet ingredients in the second bowl to dry ingredients in the first bowl. 3. Mix until all is incorporated. 4. Grease and heat griddle over medium flame. 5. Set a quarter cup measure to pour batter and let cook until small bubbles form and the sides set. Flip and continue cooking until golden brown. Nutrition: Calories: 346 Protein 14g, Carbs 34g Fat 19g.

265.

Tofu Chocolate Cake

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 16 Ingredients: 1/4 c. water 0.3 lb. block of soft dessert tofu One box of super moist chocolate cake mix Directions: 1. Preheat the oven to 400 F. 2. Using a blender, blend the tofu and the cake mix together. 3. Once these two have been sufficiently blended, add the water and blend again until smooth. 4. Set the mixture into a baking dish. This mixture can also make cupcakes. 5. Cook the mixture to the specifications of chocolate-cake mix box. Let the cake cool before serving. Nutrition: Calories: 190 Carbs 35.8g, Protein 2.9g, Fat 4.0.

Chapter 10.

266.

Dessert

Banana Delight

Preparation Time: 15 minutes Cooking Time: 12 minutes Servings: 4 Ingredients: 1 tbsp sodium-free baking powder 1 tbsp sugar 1 cup flour 1 tbsp oil 1/4 cup egg substitute 1/2 tsp nutmeg 1 cup banana (chopped) 1 tbsp oil 1/2 cup skim milk Directions: 1. In a bowl, mix and stir baking powder, sugar, and flour. Mix oil, egg, and milk, then add nutmeg and banana in a separate bowl. Add the mixture into the bowl of dry ingredients.

2. In a hot frying pan, drop just by tablespoonfuls and fry for about 2 to 3 minutes. Wait until it is golden brown, then drain and serve. Nutrition: Calories: 210.1 Protein: 5.7g Carbs: 37.6g Fat: 4.1g Sodium: 141mg

267.

Healthy Banana-Choco Ice Cream

Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 4 Ingredients: 3 medium bananas, peeled and frozen 3 tbsp Unsweetened Cocoa Powder 1/2 tsp peppermint extract Directions: 1. Place all the fixing in a blender and puree until it resembles soft-serve ice cream. Evenly divide into 4 bowls. Serve and enjoy Nutrition: Calories: 88 Protein: 1.7g Carbs: 22.6g Fat: 0.8g Sodium: 2.0 mg

268.

Healthy Chocolate Mousse

Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 4

Ingredients: 1 large, ripe avocado 1/4 cup sweetened almond milk 1 tbsp coconut oil 1/4 cup cocoa or cacao powder 1 tsp vanilla extract Directions: 1. Process all the fixing using a food processor until smooth and creamy. Chill within 4 hours. Serve and enjoy. Nutrition: Calories: 125 Protein: 1.2g Carbs: 6.9g Fat: 11.0g Sodium: 22.0 mg

269.

Almond Rice Pudding

Preparation time: 25 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 3 cups 1% milk 1 cup white rice 1/4 cup sugar 1 teaspoon vanilla 1/4 teaspoon almond extract Cinnamon 1/4 cup toasted almonds Directions: 1. Mix milk plus rice in a medium saucepan. Bring them to a boil. Reduce heat and simmer for 20 minutes with the lid on until the rice is soft. 2. Remove, then put the sugar, vanilla, almond extract, and cinnamon. Put

toasted almonds on top, then serve warm. Nutrition: Calories 180 Fat 1.5 g Carbohydrates 36 g Protein 7 g Fiber 1 g Sodium 65 mg Potassium 1 mg

270.

Apples and Cream Shake

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 2 cups vanilla low-fat ice cream 1 cup apple sauce 1/4 teaspoon ground cinnamon 1 cup fat-free skim milk Directions: 1. In a blender container, combine the low-fat ice cream, applesauce, and cinnamon. Cover and blend until smooth. Add fat-free skim milk. Cover and blend until mixed. Pour into glasses. Serve immediately. Nutrition: Calories 160 Fat 3 g Carbohydrates 27 g Protein 6 g Fiber 1 g Sodium 80 mg

Potassium 46 mg

271.

Baked Stuffed Apples

Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4 Ingredients: 4 Jonagold apples 1/4 cup flaked coconut 1/4 cup chopped dried apricots 2 teaspoons grated orange zest 1/2 cup orange juice 2 tablespoons brown sugar Directions: 1. Peel the apples 1/3, then hollow out the center with a knife. Arrange, peeled end up, in microwave-safe baking dish. Combine coconut, apricots, and orange zest. Divide to fill centers of apples evenly. 2. Mix orange juice plus brown sugar, then put over apples. Microwave on high within 8 minutes or until apples are tender. Cool before serving. Nutrition: Calories 192 Fat 2 g Carbohydrates 46 g Protein 1 g Fiber 6 g Sodium 19 mg

272.

Carrot-Cake Smoothie

Preparation Time: 5 minutes Cooking Time: 0 minute Servings: 4

Ingredients: 1 frozen banana, peeled and diced 1 cup carrots, diced (peeled if preferred) 1 cup nonfat or low-fat milk 1/2 cup ice 1/4 cup diced pineapple, frozen 1/2 teaspoon ground cinnamon Pinch nutmeg 1/2 cup nonfat or low-fat vanilla Greek yogurt Optional toppings: chopped walnuts, grated carrots Directions: 1. Add all of the fixing listed to a blender and process until smooth and creamy. Serve immediately with optional toppings as desired. Nutrition: Calories: 180 Fat: 1 g Cholesterol: 5 mg Sodium: 114 mg Carbs: 36 g Fiber: 4 g Sugar: 25 g Protein: 10 g

273.

Easy Cinnamon Baked Apples

Preparation Time: 5 minutes Cooking Time: 45 minutes Servings: 4 Ingredients: 4 apples, cored, peeled, and sliced thin 1/2 tablespoon ground cinnamon 1/4 cup brown sugar 1/4 teaspoon ground nutmeg

Optional: 2 teaspoons freshly squeezed lemon juice Directions: 1. Preheat the oven to 375F. Place apples in a mixing bowl and gently mix all the other ingredients. Put apples in a nonstick pan. 2. Bake within 45 minutes, stirring at least once every 15 minutes. Once they are soft, cook for another few minutes to thicken the cinnamon sauce. Serve. Nutrition: Calories: 117 Fat: 1 g Sodium: 4 mg Carbs: 34 g Fiber: 5 g Sugar: 28 g Protein: 0 g

274.

Chocolate Cake in A Mug

Preparation Time: 5 minutes Cooking Time: 1 minute Servings: 4 Ingredients: 3 tablespoons white whole-wheat flour 2 tablespoons unsweetened cocoa powder 2 teaspoons sugar 1/8 teaspoon baking powder 1 egg white 1/2 teaspoon olive oil 3 tablespoons nonfat or low-fat milk 1/2 teaspoon vanilla extract Cooking spray Directions: 1. Place the flour, cocoa, sugar, and baking powder in a small bowl and

whisk until combined. Then add in the egg white, olive oil, milk, and vanilla extract, and mix to combine. 2. Oiled a mug with cooking spray and pour batter into mug. Microwave on high for 60 seconds or until set. Serve. Nutrition: Calories: 217 Fat: 4 g Cholesterol: 1 mg Sodium: 139 mg Carbs: 35 g Fiber: 7 g Sugar: 12 g Protein: 11 g

275.

Peanut Butter Banana “Ice Cream”

Preparation Time: 10 minutes Cooking Time: 0 minute Servings: 4 Ingredients: 2 tablespoons peanut butter 4 bananas, very ripe, peeled and sliced into 1/2-inch rings Directions: 1. On a large baking sheet or plate, spread the banana slices in an even layer. Freeze for 1 to 2 hours. Puree the frozen banana until it forms a smooth and creamy mixture in a food processor or blender, scraping down the bowl as needed. 2. Add the peanut butter, pureeing until just combined. For a soft-serve ice cream consistency, serve immediately. For a harder consistency, place the ice cream in the freezer for a few hours before serving. Nutrition: Calories: 153

Fat: 4 g Sodium: 4 mg Carbs: 29 g Fiber: 4 g Sugar: 15 g Protein: 3 g

276.

Banana-Cashew Cream Mousse

Preparation Time: 55 minutes Cooking Time: 0 minute Servings: 4 Ingredients: 1/2 cup cashews, presoaked 1 tablespoon honey 1 teaspoon vanilla extract 1 cup plain nonfat Greek yogurt 1 large banana, sliced (reserve 4 slices for garnish) Directions: 1. Put the cashews in your small bowl, then cover with 1 cup of water. Dip at room temperature within 2 to 3 hours. Drain, rinse and set aside. Place honey, vanilla extract, cashews, and bananas in a blender or food processor. 2. Blend until smooth. Place mixture in a medium bowl. Fold in yogurt, mix well. Cover, then chill within 45 minutes. Portion mousse into 2 serving bowls. Garnish each with 2 banana slices. Nutrition: Calories: 329 Fat: 14 g Sodium: 64 mg Carbs: 37 g Fiber: 3 g

Sugar: 24 g Protein: 17 g

277.

Grilled Plums with Vanilla Bean Frozen Yogurt

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 4 large plums, sliced in half and pitted 1 tablespoon olive oil 1 tablespoon honey 1 teaspoon ground cinnamon 2 cups vanilla bean frozen yogurt Directions: 1. Preheat the grill to medium heat. Brush the plum halves with olive oil. Grill, flesh-side down, for 4 to 5 minutes, then flip and cook for another 4 to 5 minutes, until just tender. 2. Mix the honey plus cinnamon in a small bowl. Scoop the frozen yogurt into 4 bowls. Place 2 plum halves in each bowl and drizzle each with the cinnamon-honey mixture. Nutrition: Calories: 192 Fat: 8 g Sodium: 63 mg Carbs: 30 g Fiber: 1 g Sugar: 28 g Protein: 3 g

278.

Key Lime Cherry “Nice” Cream

Preparation Time: 10 minutes Cooking Time: 15 minutes

Servings: 4 Ingredients: 4 frozen bananas, peeled 1 cup frozen dark sweet cherries Zest and juice of 1 lime, divided 1/2 teaspoon vanilla extract 1/4 teaspoon kosher or sea salt Directions: 1. Blend the fixing in a food processor and enjoy a frozen treat. Place the bananas, cherries, lime juice, vanilla extract, and salt in a food processor and purée until smooth, scraping the sides as needed. 2. Transfer the "nice" cream to bowls and top with the lime zest. For leftovers, place the "nice" cream in airtight containers and store them in the freezer for up to 1 month. Let thaw for 30 minutes, until it reaches a soft-serve ice cream texture. Nutrition: Calories: 150 Fat: 0 g Sodium: 147 mg Carbs: 37 g Fiber: 4 g Sugar: 21 g Protein: 2 g

279.

Oatmeal Dark Chocolate Chip Peanut Butter Cookies

Preparation Time: 15 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 11/2 cups natural creamy peanut butter 1/2 cup dark brown sugar

2 large eggs 1 cup old-fashioned rolled oats 1 teaspoon baking soda 1/2 teaspoon kosher or sea salt 1/2 cup dark chocolate chips Directions: 1. Preheat the oven to 350F. Line a baking sheet with parchment paper. Whip the peanut butter in the bowl of a stand mixer until very smooth. Continue beating and add the brown sugar, then one egg at a time, until fluffy. 2. Beat in the oats, baking soda, and salt until combined. Fold in the dark chocolate chips. Set the cookie dough on the baking sheet, about 2 inches apart. Bake within 8 to 10 minutes, depending on your preferred level of doneness. Nutrition: Calories: 152 Fat: 10 g Sodium: 131 mg Carbs: 12 g Fiber: 2 g Sugar: 8 g Protein: 4 g

280.

Peach Crumble Muffins

Preparation Time: 25 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: For the crumble: 2 tablespoons dark brown sugar 1 tablespoon honey 1 teaspoon ground cinnamon

2 tablespoons canola oil 1/2 cup old-fashioned rolled oats For the peach muffins: 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/2 teaspoon kosher or sea salt 1/4 cup canola oil 1/4 cup dark brown sugar 2 large eggs 11/2 teaspoons vanilla extract 1/4 cup plain nonfat Greek yogurt 3 peaches, diced (about 11/2 cups) 13/4 cups whole-wheat flour or whole-wheat pastry flour Directions: 1. In a small bowl, mix the brown sugar, honey, cinnamon, canola oil, and oats until combined for the crumble. For your muffins, mix the flour, baking powder, baking soda, cinnamon, ginger, and salt in a large bowl. 2. Beat the canola oil, brown sugar, and one egg at a time in a separate bowl, using a hand mixer until fluffy. Beat in the vanilla extract and yogurt. Put the flour mixture in the bowl and whisk until the ingredients are just combined. 3. Fold in the diced peaches with a spatula. Preheat the oven to 425°F. Oiled a 12-cup muffin tin with muffin liners. Fill each muffin well with batter about three-quarters of the way full. Scoop the crumble batter on top of each. 4. Bake for 5 to 6 minutes, then reduce the oven temperature to 350°F and bake for 15 to 18 additional minutes. Cool before removing from the muffin tin. Once completely cooled, serve. Nutrition: Calories: 187 Fat: 8 g

Sodium: 216 mg Carbs: 26 g Fiber: 3 g Sugar: 10 g Protein: 4 g

281.

Peanut Butter Banana Bread Bites

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 11/2 cups whole-wheat pastry flour 2 tablespoons ground flaxseed 1 teaspoon baking powder 1/2 teaspoon kosher or sea salt 1/2 teaspoon ground cinnamon 3 ripe bananas, peeled 2 large eggs 2 tablespoons canola oil 1/2 cup dark brown sugar

2 tablespoons honey 1/2 cup natural creamy peanut butter 1/4 cup nonfat Greek yogurt 1 teaspoon vanilla extract 1/4 cup unsalted roasted peanuts, crushed Directions: 1. Preheat the oven to 350F. Oiled a 24-cup mini muffin tin with cooking spray. In a bowl, whisk the flour, flaxseed, baking powder, salt, and cinnamon. Beat the bananas in a separate bowl with a hand mixer set on low. 2. Add the eggs, one at a time, then add the canola oil, brown sugar, and honey. Adjust the speed to medium and beat until fluffy. Add the peanut butter, Greek yogurt, and vanilla extract and mix until combined. Lower the speed to low, then beat in the dry ingredient mixture until just combined. 3. Put the mixture into each of the muffin wells about three-quarters of the way full. Tap it on the counter until the batter is evenly spread out. 4. Top with the crushed peanuts. Bake within 20 minutes, until a toothpick inserted into the center of a bite, comes out clean. Let rest on the counter until cooled. Remove the bites from the muffin tin. Serve. Nutrition: Calories: 123 Fat: 5 g Sodium: 81 mg Carbs: 17 g Fiber: 2 g Sugar: 8 g Protein: 3 g

282.

Toasted Almond Ambrosia

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4

Ingredients: 1/2 Cup Almonds, Slivered 1/2 Cup Coconut, Shredded and Unsweetened 3 Cups Pineapple, Cubed 5 Oranges, Segment 2 Red Apples, Cored and Diced 2 Tablespoons Cream Sherry Mint Leaves, Fresh to Garnish 1 Banana, Halved Lengthwise, Peeled and Sliced Directions: 1. Start by heating your oven to 325, and then get out a baking sheet. Roast your almonds for ten minutes, making sure they're spread out evenly. Transfer them to a plate and then toast your coconut on the same baking sheet. 2. Toast for ten minutes. Mix your banana, sherry, oranges, apples, and pineapple in a bowl. Divide the mixture, not serving bowls and top with coconut and almonds. Garnish with mint before serving. Nutrition: Calories: 177 Fat: 4.9 g Sodium: 13 mg Carbs: 36 g Fiber: 0 g Sugar: 0 g Protein: 3.4 g

283.

Apricot Biscotti

Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 4 Ingredients: 2 Tablespoons Honey, Dark

2 Tablespoons Olive Oil 1/2 Teaspoon Almond Extract 1/4 Cup Almonds, Chopped Roughly 2/3 Cup Apricots, Dried 2 Tablespoons Milk, 1% and Low Fat 2 Eggs, Beaten Lightly 3/4 Cup Whole Wheat Flour 3/4 Cup All-Purpose Flour 1/4 Cup Brown Sugar, Packed Firm 1 Teaspoon Baking Powder Directions: 1. Set by heating the oven to 350, then mix your baking powder, brown sugar, and flours in a bowl. Whisk your canola oil, eggs, almond extract, honey, and milk. Mix until it forms a smooth dough. Fold in the apricots and almonds. 2. Put your dough on plastic wrap, and then roll it out to a twelve-inchlong and three-inch wide rectangle. Place this dough on a baking sheet, and bake for twenty-five minutes. It should turn golden brown. Allow it to cool, slice it into 1/2 inch thick slices, and then bake for another fifteen minutes. It should be crispy. Nutrition: Calories: 291 Fat: 2 g Sodium: 123 mg Carbs: 12 g Fiber: 0 g Sugar: 0 g Protein: 2 g

284.

Apple and Berry Cobbler

Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 4

Ingredients: Filling: 1 Cup Blueberries, Fresh 2 Cups Apples, Chopped 1 Cup Raspberries, Fresh 2 Tablespoons Brown Sugar 1 Teaspoon Lemon Zest 2 Teaspoon Lemon Juice, Fresh 1/2 Teaspoon Ground Cinnamon 1 1/2 Tablespoons Corn Starch Topping: 3/4 Cup Whole Wheat Pastry Flour 1 1/2 Tablespoon Brown Sugar 1/2 Teaspoon Vanilla Extract, Pure 1/4 Cup Soy Milk 1/4 Teaspoon Sea Salt, Fine 1 Egg White Directions: 1. Turn your oven to 350, and get out six small ramekins. Grease them with cooking spray. Mix your lemon juice, lemon zest, blueberries, sugar, cinnamon, raspberries, and apples in a bowl. Stir in your cornstarch, mixing until it dissolves. 2. Beat your egg white in a different bowl, whisking it with sugar, vanilla, soy milk, and pastry flour. Divide your berry mixture between the ramekins and top with the vanilla topping. Put your ramekins on a baking sheet, baking for thirty minutes. The top should be golden brown before serving. Nutrition: Calories: 131 Fat: 0 g Sodium: 14 mg Carbs: 13.8 g Fiber: 0 g

Sugar: 0 g Protein: 7.2 g

285.

Mixed Fruit Compote Cups

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 1/4 Cup Water 1/2 Cup Orange juice 12 Ounces Mixed Dried Fruit 1 Teaspoon Ground Cinnamon 1/4 Teaspoon Ground Ginger 1/4 Teaspoon Ground Nutmeg 4 Cups Vanilla Frozen Yogurt, Fat-Free Directions: 1. Mix your dried fruit, nutmeg, cinnamon, water, orange juice, and ginger in a saucepan. Cover, and allow it to cook over medium heat for ten minutes. Remove the cover and then cook for another ten minutes. Add your frozen yogurt to serving cups, and top with the fruit mixture. Nutrition: Calories: 228 Fat: 5.7 g Cholesterol: 15 mg Sodium: 114 mg Carbs: 12.4 g Fiber: 0 g Sugar: 0 g Protein: 9.1 g

286.

Berry Sundae

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 1/2 cups coarsely chopped strawberries 1 1/2 cups blueberries 1 1/2 cups raspberries 1 1/2 tablespoons balsamic vinegar Pinch of cracked black pepper 1 1/2 teaspoons grated lemon zest 1 1/2 teaspoons grated orange zest Juice of 1/2 orange 1/2 teaspoon vanilla extract 3 cups low-fat plain Greek yogurt 6 tablespoons sliced toasted almonds Directions 1. In a big pot over medium heat, put all the ingredients except the yogurt and almonds and cook until the liquid starts to bubble. 2. Reduce the heat to low and simmer for about 15 minutes, or until the mixture thickens. The berries will break apart spontaneously, leaving a mildly chunky sauce. 3. Crush the berries with a fork or masher for a smoother sauce. Remove yourself from the sun. In six cups, add 1/2 cup of yogurt and finish with sauce and toasted almonds. Nutrition: Calories: 150 Fat: 0 g Sodium: 147 mg Carbs: 37 g Fiber: 4 g Sugar: 21 g Protein: 2 g

287.

Grilled Apricots with Cinnamon

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 4 large apricots, halved and pitted 1 tablespoon extra-virgin olive oil 1/4 teaspoon ground cinnamon Directions 1. Brush with oil on both sides of each apricot half, and put flat 2. On the hot grill or grill pan, side down. Grill for around 4 minutes, turn over the apricot halves and grill until soft for a few more minutes. Sprinkle with cinnamon and cut the apricots from the grill. Enjoy being wet or cold. Nutrition: Calories: 152 Fat: 10 g Sodium: 131 mg Carbs: 12 g Fiber: 2 g Sugar: 8 g Protein: 4 g

288.

Grilled Peaches with Ricotta Stuffing and Balsamic Glaze

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 4 large peaches, halved and pitted 1 tablespoon extra-virgin olive oil

1 cup low-fat ricotta cheese 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 2 tablespoons low-fat milk 2 tablespoons Balsamic Glaze Directions 1. Brush the two sides of each half of the peach with oil, and put them down. On the hot grill or grill pan, side down. Grill for about 4 minutes, turn over the peach halves and grill until soft for a few more minutes. 2. When the peaches are grilling, in a small bowl, mix the ricotta, milk, cinnamon, and nutmeg, stirring evenly to combine flavors. 3. Take the peaches from the grill and add 1/4 cup of the mixture of ricotta to the middle of each half of the peach. Drizzle and serve the balsamic glaze on each one. Nutrition: Calories: 131 Fat: 0 g Sodium: 14 mg Carbs: 13.8 g Fiber: 0 g Sugar: 0 g Protein: 7.2 g

289.

Grilled Pineapple

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 large pineapple, sliced into rounds and cored Directions 1. By laying it on its side and chopping off the pineapple, cut the

pineapple bottom and top. On its freshly flat frame, stand it up. Cut the skin off in a downward motion, beginning from the top and moving to the root, operating in a circular direction. 2. Be careful not to take too much of the skin off the fruit. Cut out any brown stains until the skin has been removed. Then lay it again lengthwise, and split the rounds to the thickness you like. Cut out the inedible heart at the middle of each round with a cookie cutter or knife. 3. Place the rings directly on a hot grill with the pineapple. Grill for roughly three minutes, or before char marks emerge. Switch the rings over, then barbecue for an extra 2 to 3 minutes. Serve chilled or hot. Nutrition: Calories: 131 Fat: 0 g Sodium: 14 mg Carbs: 13.8 g Fiber: 0 g Sugar: 0 g

290.

Red Sangria

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 (750 mL) bottle Spanish red table wine 1/4 cup brandy 1/4 cup Cointreau 1/2 cup orange juice 1 cup pomegranate juice 2 oranges, thinly sliced 2 Granny Smith apples, thinly sliced 1 1/2 cups seltzer, mineral water, or club soda Directions 1. Stir together the champagne, brandy, Cointreau, and the fruit juices in a

big pitcher. 2. Add the sliced fruit and chill for at least 30 minutes in the refrigerator before eating. Just prior to serving, add the seltzer, sparkling water, or club soda. Nutrition: Calories: 217 Fat: 4 g Cholesterol: 1 mg Sodium: 139 mg Carbs: 35 g Fiber: 7 g

291.

Baked Apples Stuffed with Cranberries and Walnuts

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: Four baking apples, such as Braeburn or Rome1/2 lemon 1/3 cup dried cranberries 1/3 cup chopped walnuts 6 tablespoons grade B maple syrup 1/4 teaspoon ground cinnamon 1/4 teaspoon freshly grated nutmeg 4 teaspoons unsalted butter 1 cup boiling water Directions 1. Preheat the oven to 350F. 2. Break off the top inch of an apple one at a time to make a "lid." With a melon baller, scoop out the heart, stopping about half an inch from the bottom of the apple. Pick out the top half of the apple skin using a vegetable peeler. Rub the raw flesh with half of the lemon all over it. 3. Combine the cranberries, walnuts, 2 teaspoons of maple syrup,

cinnamon, and nutmeg in a medium cup. Stuff the mixture into the apples. Top each one with 1 butter teaspoon. Replace the' lids of the fruit.' 4. In order to keep the apples, move to a baking dish only big enough. Squeeze half of the lemon juice from the lemon over the apples. Pour the boiling water in and securely cover it with aluminum foil. 20 minutes of baking. Uncover and baste with the liquid in the baking dish. Continue to bake until the apples are tender, 20 to 30 minutes longer, depending on the size of the apples when pierced with the tip of a small, sharp knife. Take it out of the oven and let it stand for 5 minutes. 5. Move each apple to a dessert bowl and add 1 tablespoon of maple syrup each to drizzle. Serve it sweet. Nutrition: Calories: 153 Fat: 4 g Sodium: 4 mg Carbs: 29 g Fiber: 4 g

292.

Buttermilk Panna Cotta with Fresh Berries

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 3 teaspoons unflavored gelatin powder 1/4 cup plus 2 tablespoons low-fat (1%) milk 23/4 cups buttermilk 1/2 cup amber agave nectar or honey1/2 teaspoon vanilla extract Canola oil in a pump sprayer 1/2 cup fresh blueberries 1/2 cup fresh raspberries Directions

1. Sprinkle the gelatin in a small heatproof bowl over the milk and let stand until the milk is absorbed by the gelatin, for about 5 minutes. To get 1/2 inch up the sides, add enough water to a small skillet and bring it to a simmer over low heat. Put the bowl in the water with the gelatin mixture and constantly stir with a small heatproof spatula until the gelatin melts and dissolves completely around 2 minutes. 2. Meanwhile, over medium-low heat, heat the buttermilk in a medium saucepan, stirring continuously, only until it is warm to the touch. Do not overheat, or maybe it will curdle. Remove yourself from the sun. Attach the mixture of the gelatin and whisk until mixed. Agave and vanilla whisk. Transfer to a large measuring cup or pitcher of liquid. 3. Oil six 6-ounce custard cups or ramekins. Pour the buttermilk mixture into the ramekins in equal quantities. Cover with plastic wrap for each one. Refrigerate for at least 4 hours, or up to 2 days, until chilled and set. 4. Run a dinner knife around each ramekin's inside, making sure you hit bottom to crack the air seal. Place a plate over the top of the ramekin when working with one panna cotta at a time. Offer them a firm shake by holding the ramekin and plate together to unmold the panna cotta on the plate. Dip the ramekin (right side up) in a bowl of hot water if it is sbowlborn and keep it for 10 seconds, dry the ramekin, invert, and try again to unmold. The blueberries and raspberries are sprinkled and served chilled. Nutrition: Calories: 125 Protein: 1.2g Carbs: 6.9g Fat: 11.0g Sodium: 22.0 mg

293.

Cantaloupe and Mint Ice Pops

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4

Ingredients: 3 cups peeled, seeded, and cubed ripe cantaloupe 1/2 cup amber agave nectar 2 tablespoons fresh lemon juice 1 tablespoon finely chopped fresh mint Directions 1. Have eight ice pop molds ready. In a food processor or blender, purée 21/2 cups of the cantaloupe cubes. Transfer to a bowl. Pulse in the food processor or blender (or slice by hand) the remaining 1/2 cup of cantaloupe cubes until finely chopped, and add to the puree. Apply the agave, lemon juice, and mint to the whisk. 2. Divide the puree between the ice pop molds and cover the lid of each mold. Freeze for at least 4 hours, until the pops are strong. (The pops can be kept in the freezer for up to 1 week.) 3. Rinse the pop mold under lukewarm water to serve, then remove the pop from the mold. Frozen serve. 4. Cantaloupe and Mint Granita: In the freezer, put a metal baking dish or cake pan and a metal fork until very cold, approximately 15 minutes. The whole cantaloupe purée. To combine well, add the agave and the lemon juice and pulse. Only to mix, add the mint and pulse. Pour into the metal dish and freeze for around 1 hour until the mixture is icy along the sides of the bowl. Stir the ice crystals into the middle using the cold fork. Freeze again, around 1 hour more, until icy, and stir again; the mixture becomes more solid. Freeze for about 1 hour more, until the consistency is slushy. Freeze for up to 4 hours before serving. Using the fork's tines to scrape the mixture into frozen slush just before serving. Serve in chilled bowls immediately. Nutrition: Calories: 131 Fat: 0 g Sodium: 14 mg Carbs: 13.8 g Fiber: 0 g Sugar: 0 g

294.

Peach and Granola Parfaits

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 cup plain low-fat Greek yogurt 2 tablespoons amber agave nectar, honey, or grade B maple syrup 1/4 teaspoon vanilla extract 8 tablespoons Make It Your Way Granola 4 ripe peaches or nectarines, pitted and cut into 1/2-inch dice Directions 1. Stir the yogurt, agave, and vanilla in a small cup. 2. Layer 1 tablespoon of granola, 2 tablespoons of yogurt, and one-eighth of the diced peaches in a large parfait glass or wineglass for each serving, then repeat again. Immediately serve. Nutrition: Calories: 177 Fat: 4.9 g Sodium: 13 mg Carbs: 36 g Fiber: 0 g Sugar: 0 g Protein: 3.4 g

295.

Easy Pear Crisp

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: Canola oil in a pump sprayer 5 ripe, juicy pears, such as Comice or Anjou, peeled, cored, and cut

into 1/2-inch pieces 2 tablespoons amber agave nectar or grade B maple syrup 1 tablespoon fresh lemon juice 2 teaspoons cornstarch 1/2 teaspoon freshly grated nutmeg1 cup Make It Your Way Granola. Directions 1. Preheat the oven to 350F. Lightly spray the oil on an 1/2-inch baking dish. 2. In the baking dish, mix the pears, agave, lemon juice, cornstarch, and nutmeg. Bake for about 30 minutes, stirring every 15 minutes, until the pears are tender and have released their juices. Sprinkle the granola over the pear mixture and extract it from the oven. Go back to the oven and bake for about 5 minutes just to heat the granola. Remove from the oven and leave to stand at room temperature for 5 to 10 minutes. 3. Spoon into bowls for dessert and serve warm Nutrition: Calories: 152 Fat: 10 g Sodium: 131 mg Carbs: 12 g Fiber: 2 g Sugar: 8 g Protein: 4 g

Chapter 11.

296.

Sauces

Spaghetti Sauce

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: Chopped onions (.25 cup) Tomato sauce (430 g/15 oz. can) Tomato paste - no-salt (8 tbsp.) Sugar (1.5 tbsp.) Garlic (3 tsp.) Ground oregano (1.5 tsp.) Dried leaves of basil (2 tbsp.) Red pepper flakes - crushed (.125 tsp.) Water (1.5 cups) Directions: 1. Mist a pan using a cooking oil spray. 2. Chop and sauté the onions till they’re translucent. Mince and add the garlic.

3. Mix in tomato sauce, tomato paste, and water. 4. Set in all the spices, and let the sauce simmer using the low setting (1/2 hr.). 5. Ground beef is optional. Nutrition: Calories: 217 Fat: 4 g Cholesterol: 1 mg Sodium: 139 mg Carbs: 35 g Fiber: 7 g Sugar: 12 g

297.

Tzatziki Sauce

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: Plain low-fat yogurt (3 cups) Lemon juice (3 tbsp.) Medium cucumbers (2) Garlic (1 clove) Salt (.5 tsp.) Fresh dill (1 tbsp.) Freshly cracked black pepper (.25 tsp.) Directions: 1. Peel and deseed the cucumbers. Mince the garlic clove. Use a bowl to strain the yogurt using a paper-lined strainer. Put the container into the refrigerator for two hours, so the yogurt can drain and seep through the straining filter. 2. Transfer the strained yogurt into a big mixing container. 3. Grate the cucumber into a mixing dish and sprinkle it with salt. Wrap the cucumber in towels to remove the liquid and add it to the yogurt.

4. Blend in the garlic, chopped dill, lemon juice, pepper, and the rest of the salt. 5. Let the sauce set in the fridge for a few hours until it’s cold. Serve at room temperature or chilled. Nutrition: Calories: 329 Fat: 14 g Sodium: 64 mg Carbs: 37 g Fiber: 3 g

298.

Basil Butter & Sun-Dried Tomato Sauce

Preparation Time: 5 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: Butter (1 tbsp.) A.P. flour (1 tbsp.) Chicken broth - no-salt (1 cup) Fresh basil (1 tbsp.) or dry (1 tsp.) Sun-dried tomato paste (1 tbsp.) Directions: 1. Use a heavy-duty saucepan to melt the butter using a low-temperature setting. 2. Sift in the flour - simmer till the mixture is lightly browned (2 min.). Stir the mixture continuously. 3. Pour in the chicken broth. Raise the temperature setting to medium, stirring till its thickened 4. Finely chop and mix in the basil and tomato paste. 5. Adjust the temperature setting to low – simmer. Serve warm. Nutrition: Calories: 123

Fat: 5 g Sodium: 81 mg Carbs: 17 g Fiber: 2 g Sugar: 8 g

299.

Black Bean Hummus

Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 1/3 cup fresh cilantro leaves 1 garlic clove, peeled 1 can no-salt-added black beans, drained and rinsed 6 Kalamata olives, pitted 2 tablespoons fresh lime juice 2 tablespoons tahini 1 tablespoon extra-virgin olive oil 3/4 teaspoon ground cumin 1/4 teaspoon paprika 1/4 teaspoon salt Directions: 1. In a food processor, merge the cilantro, garlic, beans, olives, lime juice, tahini, oil, cumin, paprika, and salt. Transfer to a storage container. Nutrition: Calories: 94 Total fat: 5g Carbohydrates: 9g Fiber: 3g Protein: 4g;

300.

Simple Tomato Sauce

Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: 1/4 cup extra-virgin olive oil 3 garlic cloves, minced 2 pints grape tomatoes, halved 2 tablespoons chopped fresh basil 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon red pepper flakes (optional) Directions: 1. In a large skillet, warmth the oil over medium heat. Attach the garlic and cook, stirring constantly, for 30 seconds to 1 minute. Stir in the tomatoes. Set the heat slightly and stir in the basil, salt, and pepper. Cook, stirring occasionally, for about 20 minutes, or until the tomatoes are softened and the sauce has thickened slightly. 2. Set in the red pepper flakes (if using). Remove from the heat. Let cool, then portion into 4 small storage containers. Give your sauce a little room to breathe by selecting a container that will hold 6 ounces or more. Nutrition: Calories: 153; Total fat: 14g; Carbohydrates: 15g; Fiber: 2g; Protein: 2g; Calcium: 6mg;

Chapter 12.

21-Day Meal Plan

DAY DAY-1

BREAKFAST Quiche Lorraine

DAY-2

Breakfast Zucchini Bread

DAY-3

Granola

DAY-4

Cheddar Souffle

DAY-5

Mediterranean Omelette Bacon Egg and Spinach Casserole Biscuits and Gravy Breakfast Tostada Creamy Banana Oatmeal Egg Salad

DAY-6

DAY-7 DAY-8 DAY-9 DAY-10 DAY-11 DAY-12 DAY-13

Homemade Bacon Oatmeal Pancakes Sausage and

VEGAN PortobelloMushroom Cheeseburgers Baked Chickpea And-Rosemary Omelet Chilled Cucumber-AndAvocado Soup with Dill Southwestern Bean-And-Pepper Salad Cauliflower Mashed Potatoes Zucchanoush

SNACKS Avocado Wedges

Garden Stuffed Squash Vegetarian Sloppy Joes Tofu Stroganoff

Tomato Dip

Classic Hummus Crispy Potato Skins Roasted Chickpeas Turmeric

Lemon Dip

Sweet Potato Dip

Beans Salsa

Green Beans Salsa Carrot Spread

Salmon Bowls Tomato and Corn Salsa Baked Mushrooms Beans Spread Coriander Fennel Salsa Brussels Sprouts

Potatoes Mix DAY-14 DAY-15 DAY-16

Nice Wheat Muffins Pumpkin Vanilla Smoothie Shrimp Skillet

DAY-17

Coconut Yogurt with Chia Seeds

DAY-18

Chia Pudding

DAY-19

Egg Fat Bombs

DAY-20

Morning “Grits”

DAY-21

Scotch Eggs

Cauliflower Florets Vegetable Cheese Calzone Mixed Vegetarian Chili Zucchini Pepper Kebabs Asparagus Cheese Vermicelli Corn Stuffed Peppers Stuffed Eggplant Shells Southwestern Vegetables Tacos Mushroom Florentine

Bites Balsamic Walnuts Bites Radish Chips Carrot Cupcakes Dash Diet Doughnuts Grapefruit Granita Stewed Plums Lemon Cookies Pineapple Bowls

Chapter 13.

Conversion Table

Volume Equivalents (Liquid) US STANDARD

US STANDARD (OUNCES)

METRIC (APPROXIMATE)

2 tablespoons 1/4 cup 1/2 cup 1 cup 1 1/2 cups 2 cups or 1 pint 4 cups or 1 quart 1 gallon

1 fl. oz. 2 fl. oz. 4 fl. oz. 8 fl. oz. 12 fl. oz. 16 fl. oz. 32 fl. oz.

30 mL 60 mL 120 mL 240 mL 355 mL 475 mL 1L

128 fl. oz.

4L

Volume Equivalents (Dry) US STANDARD

METRIC (APPROXIMATE)

1/8 teaspoon

0.5 mL

1/4 teaspoon

1 mL

1/2 teaspoon

2 mL

3/4 teaspoon

4 mL

1 teaspoon

5 mL

1 tablespoon

15 mL

1/4 cup

59 mL

1/3 cup

79 mL

1/2 cup

118 mL

2/3 cup

156 mL

3/4 cup

177 mL

1 cup

235 mL

2 cups or 1 pint

475 mL

3 cups

700 mL

4 cups or 1 quart

1L

Oven Temperatures FAHRENHEIT

CELSIUS (APPROXIMATE)

250°F

120°C

300°F

150°C

325°F

165°C

350°F

180°C

375°F

190°C

400°F

200°C

425°F

220°C

450°F

230°C

Conclusion You can lose 20 pounds in just two weeks without changing your diet or exercising. The Dash Diet is a two-week diet plan that promises to help you lose 20 pounds. This weight loss plan is a low carbohydrate diet that takes you from eating 1,000 calories to just 500. Dash claims that you will lose 20 pounds in just two weeks once you do this and stick to it. This is interesting as the first week is pretty close to maintenance. It's a low carbohydrate diet, so any attempts at exercise or not eating carbs all day should result in a friendly fat loss by the end of the first week. However, the second week is where things get crazy. You do absolutely no exercise and stick to the low 500 calorie diet, yet you still lose weight? That's a pretty big claim. A woman goes on the Dash Diet and loses 20 pounds in 2 weeks! She has lost more than 40 pounds since she started the diet just a month ago. The diet is an ultra-low-calorie, high-protein plan with no carbs. The diet plan starts with an ultra-low calorie 1,000-calorie diet for two weeks. At this point, you slowly add back foods one at a time over the next four weeks to attain your maintenance weight of 500 calories per day. The diet is divided into two cycles. The first cycle is your "set-up" week, while the 2nd week is your weight loss week. In contrast to other weight loss methods that require changing your lifestyle and possibly even spending hours in the gym every day, the Dash Diet only requires two weeks of effort and a set daily routine. There is no calorie counting, exercise except for walking to work, and a list of things you will not be eating. The Dash Diet methods for losing weight are simple and are borrowed from other low-carb diets. The Dash Diet claims that you can lose weight by taking in fewer calories, eating foods with a low glycemic index, and eating fewer carbs.