Pan Juice “Gravy” (Phase 1)
Description
This “jus”-style gravy, usually made with flour or cornstarch, is thickened naturally by reducing and concentrating the turkey juices. After the bird is carved and placed on a serving platter, add the juices from the cutting board to the gravy for extra richness.
Prep time: 5 minutes
Cook time: 20 minutes
Serves 8
Ingredients
Turkey juices from roasted turkey (about 2 cups)
1 cup dry white wine
2 cups lower-sodium chicken broth
Instructions
After turkey has roasted, pour juices from the pan into a glass measuring cup or a fat separator; set aside. Place the roasting pan on the stove over medium-high heat. Add wine to the pan and, using a wooden spoon, scrape any browned bits of turkey from the bottom of the pan. Add broth, bring to a simmer, and cook until reduced by half, about 5 minutes.
Meanwhile, skim off any fat that has accumulated on top of the reserved pan juices (you should have about 2 cups of juices). Add the juices back to the roasting pan along with any additional juices that have accumulated on the carving board. Bring to a simmer and cook until reduced by half, stirring occasionally. Serve warm.
Nutritional information
Per 1/4-cup serving:
25 calories
1 g fat (0 g sat)
1 g carbohydrate
1 g protein
0 g fiber
105 mg sodium
Wednesday, November 25, 2009
Monday, November 23, 2009
Turkey Sausage and Pear Stuffing (Phase 2)
Turkey Sausage and Pear Stuffing (Phase 2)
Description
If you prefer, use a multigrain bread with lots of grains and seeds to add extra texture and heartiness to this healthy stuffing. Bartlett or Anjou pears are good substitutes for Bosc.
Make-Ahead: Stuffing can be made up to 1 day in advance; store in a covered container in the refrigerator. Reheat, covered, in a microwave or 325°F oven before serving.
Prep time: 20 minutes
Cook time: 45 minutes
Serves 12
Ingredients
3 teaspoons extra-virgin olive oil, plus extra for baking dish
1 (3/4-pound) loaf whole-grain bread, cut into cubes (4 cups)
1 pound sweet Italian-style turkey sausage
1/2 cup lower-sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 Bosc pear, coarsely chopped
1 tablespoon chopped fresh sage
1 large egg, lightly beaten
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Instructions
Heat oven to 350°F. Lightly oil a 9" by 13" baking dish. Place bread cubes in a large bowl.
Remove sausage from the casings and break into 1/2" pieces. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with bread cubes.
Return the skillet to the heat. Add 2 tablespoons of the broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 teaspoons oil, celery, and onion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.
Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt, and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crispy and stuffing is heated through, about 30 minutes.
Nutritional information
Per 1-cup serving:
80 calories
2 g fat (0.5 g sat)
10 g carbohydrate
6 g protein
2 g fiber
125 mg sodium
Description
If you prefer, use a multigrain bread with lots of grains and seeds to add extra texture and heartiness to this healthy stuffing. Bartlett or Anjou pears are good substitutes for Bosc.
Make-Ahead: Stuffing can be made up to 1 day in advance; store in a covered container in the refrigerator. Reheat, covered, in a microwave or 325°F oven before serving.
Prep time: 20 minutes
Cook time: 45 minutes
Serves 12
Ingredients
3 teaspoons extra-virgin olive oil, plus extra for baking dish
1 (3/4-pound) loaf whole-grain bread, cut into cubes (4 cups)
1 pound sweet Italian-style turkey sausage
1/2 cup lower-sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 Bosc pear, coarsely chopped
1 tablespoon chopped fresh sage
1 large egg, lightly beaten
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Instructions
Heat oven to 350°F. Lightly oil a 9" by 13" baking dish. Place bread cubes in a large bowl.
Remove sausage from the casings and break into 1/2" pieces. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with bread cubes.
Return the skillet to the heat. Add 2 tablespoons of the broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 teaspoons oil, celery, and onion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.
Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt, and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crispy and stuffing is heated through, about 30 minutes.
Nutritional information
Per 1-cup serving:
80 calories
2 g fat (0.5 g sat)
10 g carbohydrate
6 g protein
2 g fiber
125 mg sodium
Wednesday, November 18, 2009
Roast Turkey With Fresh Herbs (Phase 1)
Roast Turkey With Fresh Herbs (Phase 1)
Description
If you’re following the South Beach Diet, be sure to choose the tasty and moist white meat, and don’t forget to remove the skin from your portion before serving.
Prep time: 15 minutes
Cook time: 3 1/2 hours
Serves 8
Ingredients
1 12- to 14-pound turkey
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 small orange, apple, and/or onion, halved
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh thyme leaves
3 tablespoons extra-virgin olive oil
3 tablespoons dry white wine or lower-sodium chicken broth
Instructions
Position rack in the lower third of oven and heat oven to 450°F.
Rinse turkey under cold water and pat dry with paper towels. Sprinkle inside of bird with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Insert orange, apple, and/or onion halves into cavity of bird. Tuck wings under and tie legs together with kitchen twine. Place turkey on a rack in a roasting pan.
Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, parsley, and thyme in a small bowl. Slide your hand under skin of turkey breast to loosen skin. Rub turkey breast under skin with 1 tablespoon of the oil. Spread herb mixture over breast and press skin back down on top.
Transfer turkey to oven and roast for 30 minutes. Remove from oven, and baste with 1 tablespoon of the remaining oil and 1 tablespoon of the wine. Reduce oven temperature to 350°F and roast for 30 minutes more; baste with remaining 1 tablespoon oil and remaining 2 tablespoons wine.
Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when inserted into the thickest part of the thigh, 1 1/2 to 2 hours more. Remove turkey from oven, cover loosely with foil, and allow bird to rest for 20 minutes before carving. Remove and discard orange halves, carve bird, and serve.
Nutritional information
Per 6-ounce serving:
250 calories
8 g fat (1.5 g sat)
0 g carbohydrate
38 g protein
0 g fiber
260 mg sodium
Description
If you’re following the South Beach Diet, be sure to choose the tasty and moist white meat, and don’t forget to remove the skin from your portion before serving.
Prep time: 15 minutes
Cook time: 3 1/2 hours
Serves 8
Ingredients
1 12- to 14-pound turkey
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 small orange, apple, and/or onion, halved
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh thyme leaves
3 tablespoons extra-virgin olive oil
3 tablespoons dry white wine or lower-sodium chicken broth
Instructions
Position rack in the lower third of oven and heat oven to 450°F.
Rinse turkey under cold water and pat dry with paper towels. Sprinkle inside of bird with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Insert orange, apple, and/or onion halves into cavity of bird. Tuck wings under and tie legs together with kitchen twine. Place turkey on a rack in a roasting pan.
Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, parsley, and thyme in a small bowl. Slide your hand under skin of turkey breast to loosen skin. Rub turkey breast under skin with 1 tablespoon of the oil. Spread herb mixture over breast and press skin back down on top.
Transfer turkey to oven and roast for 30 minutes. Remove from oven, and baste with 1 tablespoon of the remaining oil and 1 tablespoon of the wine. Reduce oven temperature to 350°F and roast for 30 minutes more; baste with remaining 1 tablespoon oil and remaining 2 tablespoons wine.
Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when inserted into the thickest part of the thigh, 1 1/2 to 2 hours more. Remove turkey from oven, cover loosely with foil, and allow bird to rest for 20 minutes before carving. Remove and discard orange halves, carve bird, and serve.
Nutritional information
Per 6-ounce serving:
250 calories
8 g fat (1.5 g sat)
0 g carbohydrate
38 g protein
0 g fiber
260 mg sodium
Sunday, November 15, 2009
Pumpkin Pie (Phase 2)
Pumpkin Pie (Phase 2)
Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.
Serves 8
Ingredients
6 (9" by 14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)
Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.
Lightly coat 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).
Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium
Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.
Serves 8
Ingredients
6 (9" by 14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)
Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.
Lightly coat 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).
Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium
Wednesday, November 11, 2009
Barley Risotto With Spinach and Parmesan (Phase 2)
Description
This warm and wonderful dish will help fill you up and boost your fiber intake.
Serves 4—6
Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese
Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.
Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol
Description
This warm and wonderful dish will help fill you up and boost your fiber intake.
Serves 4—6
Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese
Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.
Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol
Sunday, November 8, 2009
Vegetarian Chili With Avocado Salsa (Phase 1)
Vegetarian Chili With Avocado Salsa (Phase 1)
Description
This flavor-packed chili features fiber and protein, rich black beans, and avocados, which contain healthy monounsaturated fat.
Serves 6
Ingredients
Avocado Salsa:
1 medium California avocado, peeled, pitted, and finely chopped
1 small tomato, finely chopped
1/4 red onion, finely chopped
1 clove garlic, minced
1 tablespoon chopped fresh cilantro
Juice of 1 large lime
1/4 teaspoon ground cumin
1/4 teaspoon ground black pepper
Vegetarian Chili:
2 teaspoons extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
3/4 can (14-19 ounces) black beans, rinsed and drained
3/4 can (14 1/2 ounces) diced tomatoes, with juice
3/4 can (14 ounces) vegetable broth
1 can (4 ounces) green chili peppers, chopped
2 teaspoons chili powder
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 cup fat-free sour cream
1 lime, quartered
2 tablespoons chopped fresh cilantro
Instructions
To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.
To make the avocado chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream, and lime wedges. Sprinkle with the cilantro.
Nutritional information
Per serving:
181 calories
17 g fat (1 g sat)
25 g carbohydrate
7 g protein
15 g dietary fiber
665 mg sodium
0 mg cholesterol
Description
This flavor-packed chili features fiber and protein, rich black beans, and avocados, which contain healthy monounsaturated fat.
Serves 6
Ingredients
Avocado Salsa:
1 medium California avocado, peeled, pitted, and finely chopped
1 small tomato, finely chopped
1/4 red onion, finely chopped
1 clove garlic, minced
1 tablespoon chopped fresh cilantro
Juice of 1 large lime
1/4 teaspoon ground cumin
1/4 teaspoon ground black pepper
Vegetarian Chili:
2 teaspoons extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
3/4 can (14-19 ounces) black beans, rinsed and drained
3/4 can (14 1/2 ounces) diced tomatoes, with juice
3/4 can (14 ounces) vegetable broth
1 can (4 ounces) green chili peppers, chopped
2 teaspoons chili powder
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 cup fat-free sour cream
1 lime, quartered
2 tablespoons chopped fresh cilantro
Instructions
To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.
To make the avocado chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream, and lime wedges. Sprinkle with the cilantro.
Nutritional information
Per serving:
181 calories
17 g fat (1 g sat)
25 g carbohydrate
7 g protein
15 g dietary fiber
665 mg sodium
0 mg cholesterol
Wednesday, November 4, 2009
Edamame Salad (Phase 1)
Edamame Salad (Phase 1)
Details:
This recipe is very satisfying, thanks to protein- and fiber-rich edamame. When paired with grilled salmon, this dish becomes an impressive meal that's very easy to make.
Tip: If you can't easily find edamame, you may substitute chickpeas.
Serves: 2
Ingredients:
8 ounces frozen shelled edamame (green soybeans)
1 ounce seasoned rice vinegar
1/2 tablespoon vegetable oil
1⁄8 teaspoon salt
Dash freshly ground black pepper
1/2 bunch radishes (4 ounces), cut in half and thinly sliced
1/2 cup loosely packed chopped fresh cilantro leaves
Directions:
Toss the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a large bowl. Serve chilled or at room temperature.
Nutritional Information:
224 calories
12 g total fat (1 g sat)
0 mg cholesterol
18 g carbohydrate
15 g protein
6 g fiber
479 mg sodium
Details:
This recipe is very satisfying, thanks to protein- and fiber-rich edamame. When paired with grilled salmon, this dish becomes an impressive meal that's very easy to make.
Tip: If you can't easily find edamame, you may substitute chickpeas.
Serves: 2
Ingredients:
8 ounces frozen shelled edamame (green soybeans)
1 ounce seasoned rice vinegar
1/2 tablespoon vegetable oil
1⁄8 teaspoon salt
Dash freshly ground black pepper
1/2 bunch radishes (4 ounces), cut in half and thinly sliced
1/2 cup loosely packed chopped fresh cilantro leaves
Directions:
Toss the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a large bowl. Serve chilled or at room temperature.
Nutritional Information:
224 calories
12 g total fat (1 g sat)
0 mg cholesterol
18 g carbohydrate
15 g protein
6 g fiber
479 mg sodium
Shrimp Stir-Fry (Phase 1)
Shrimp Stir-Fry (Phase 1)
Details:
Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color.
Serves: 4 (2-cup)
Ingredients:
4 teaspoons canola oil, divided
2 tablespoons plus 1 1/2 teaspoons low-sodium soy sauce, divided
3 garlic cloves, minced
1 1/2 pounds medium peeled and deveined fresh or thawed frozen shrimp
2 tablespoons minced fresh ginger
8 ounces white mushrooms, quartered
4 scallions, cut into 1" pieces
1 large bell pepper, any color, cut into thin strips
8 ounces snow peas, strings removed
1/4 teapsoon red pepper flakes
Directions:
Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.
Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds.
Add mushrooms, scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.
Nutritional Information:
280 calories
8 g fat (1 g sat)
13 g carbohydate
38 g protein
2 g dietary fiber
600 mg sodium
Details:
Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color.
Serves: 4 (2-cup)
Ingredients:
4 teaspoons canola oil, divided
2 tablespoons plus 1 1/2 teaspoons low-sodium soy sauce, divided
3 garlic cloves, minced
1 1/2 pounds medium peeled and deveined fresh or thawed frozen shrimp
2 tablespoons minced fresh ginger
8 ounces white mushrooms, quartered
4 scallions, cut into 1" pieces
1 large bell pepper, any color, cut into thin strips
8 ounces snow peas, strings removed
1/4 teapsoon red pepper flakes
Directions:
Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.
Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds.
Add mushrooms, scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.
Nutritional Information:
280 calories
8 g fat (1 g sat)
13 g carbohydate
38 g protein
2 g dietary fiber
600 mg sodium
Asparagus Omelets With Goat Cheese (Phase 1)
Asparagus Omelets With Goat Cheese (Phase 1)
Description:
Jumpstart your morning with this hearty omelet! The creamy texture of the goat cheese perfectly complements the crunchy asparagus.
Serves: 4
Ingredients:
1 cup liquid egg substitute
4 eggs
1/4 cup fat-free milk
2 tablespoons chopped scallions
2 tablespoons chopped fresh thyme leaves
2 tablespoons chopped parsley
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1/2 pound asparagus, trimmed and cut into 1" pieces
1/4 cup water
4 tablespoons crumbled reduced-fat goat cheese
Chives, for garnish
Directions:
In medium bowl, whisk together the egg substitute, eggs, and milk. Stir in the scallions, thyme, parsley, pepper, and salt.
Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tabelspoon of the cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm.
Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 3 more omelets. Garnish with the chives.
Nutritional Information:
180 calories
9 g fat (3 g sat)
6 g carbohydrate
19 g protein
2 g dietary fiber
450 mg sodium
215 mg cholesterol
Description:
Jumpstart your morning with this hearty omelet! The creamy texture of the goat cheese perfectly complements the crunchy asparagus.
Serves: 4
Ingredients:
1 cup liquid egg substitute
4 eggs
1/4 cup fat-free milk
2 tablespoons chopped scallions
2 tablespoons chopped fresh thyme leaves
2 tablespoons chopped parsley
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1/2 pound asparagus, trimmed and cut into 1" pieces
1/4 cup water
4 tablespoons crumbled reduced-fat goat cheese
Chives, for garnish
Directions:
In medium bowl, whisk together the egg substitute, eggs, and milk. Stir in the scallions, thyme, parsley, pepper, and salt.
Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tabelspoon of the cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm.
Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 3 more omelets. Garnish with the chives.
Nutritional Information:
180 calories
9 g fat (3 g sat)
6 g carbohydrate
19 g protein
2 g dietary fiber
450 mg sodium
215 mg cholesterol
Roasted Eggplant Stuffed With Beef (Phase 1)
Roasted Eggplant Stuffed With Beef (Phase 1)
Description
The presentation for this dish looks elaborate, but its preparation is really quite easy. You can prepare the stuffing mixture ahead and fill the eggplant shells just before roasting.
Serves 4
Ingredients
2 eggplants (16 ounces each)
2 tablespoons extra-virgin olive oil
1/2 large onion, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1 pound extra-lean ground beef
1 1/2 teaspoons dried oregano
1/2 cup tomato sauce
1/2 cup (2 ounces) grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Instructions
Preheat the oven to 400°F.
Pierce the eggplants in 2 or 3 places and place on a baking sheet. Roast, turning once or twice, for 20 minutes, or just until tender. When cool enough to handle, halve lengthwise and scoop out the pulp, leaving 1/2" to 3/4" of the shell. Set the shells aside. Chop the pulp and let drain in a colander in the sink.
Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and bell pepper and cook, stirring occasionally, for 8 minutes, or until tender. Add the garlic and beef and cook, stirring to crumble the beef, for 5 minutes, or until no longer pink. Stir in the eggplant pulp, oregano, and tomato sauce. Reduce the heat to low and cook, stirring occasionally, for 15 minutes or until thick. Stir in 1/4 cup of the cheese, the salt, and black pepper.
Place the eggplant shells on a baking sheet and evenly divide the beef mixture among them. Sprinkle with the remaining 1/4 cup cheese and drizzle with the remaining 1 tablespoon oil. Roast 15 minutes, or until lightly browned on top.
Nutritional information
Per serving:
342 calories
17 g fat (6 g sat)
21 g carbohydrate
31 g protein
7 g fiber
677 mg sodium
71 mg cholesterol
Description
The presentation for this dish looks elaborate, but its preparation is really quite easy. You can prepare the stuffing mixture ahead and fill the eggplant shells just before roasting.
Serves 4
Ingredients
2 eggplants (16 ounces each)
2 tablespoons extra-virgin olive oil
1/2 large onion, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1 pound extra-lean ground beef
1 1/2 teaspoons dried oregano
1/2 cup tomato sauce
1/2 cup (2 ounces) grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Instructions
Preheat the oven to 400°F.
Pierce the eggplants in 2 or 3 places and place on a baking sheet. Roast, turning once or twice, for 20 minutes, or just until tender. When cool enough to handle, halve lengthwise and scoop out the pulp, leaving 1/2" to 3/4" of the shell. Set the shells aside. Chop the pulp and let drain in a colander in the sink.
Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and bell pepper and cook, stirring occasionally, for 8 minutes, or until tender. Add the garlic and beef and cook, stirring to crumble the beef, for 5 minutes, or until no longer pink. Stir in the eggplant pulp, oregano, and tomato sauce. Reduce the heat to low and cook, stirring occasionally, for 15 minutes or until thick. Stir in 1/4 cup of the cheese, the salt, and black pepper.
Place the eggplant shells on a baking sheet and evenly divide the beef mixture among them. Sprinkle with the remaining 1/4 cup cheese and drizzle with the remaining 1 tablespoon oil. Roast 15 minutes, or until lightly browned on top.
Nutritional information
Per serving:
342 calories
17 g fat (6 g sat)
21 g carbohydrate
31 g protein
7 g fiber
677 mg sodium
71 mg cholesterol
Parmesan and Swiss Chard Omelet (Phase 1)
Parmesan and Swiss Chard Omelet (Phase 1)
Description
An omelet makes for a hearty meal, regardless of the time of day. This one is chock-full of vitamin-rich Swiss chard, heart-healthy shallots and garlic, and tasty Parmesan cheese. If chard isn’t available, substitute spinach.
Kitchen tip: Just give the chard a quick rinse before chopping off the woody stems. Wait to add the chard filling until just before folding the omelet. Adding it earlier will make the omelet watery.
Serves 2
Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 small shallot, finely chopped
1 bunch Swiss chard, leaves only, washed and chopped
1 medium garlic clove, minced
2 tablespoons finely grated Parmesan cheese
4 large eggs
Salt and black pepper
Instructions
Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.
Add shallot; cook 3 minutes, until softened, stirring. Add chard; let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Stir in garlic in last minute of cooking. Scrape mixture out of pan into a medium bowl. Stir in cheese.
In small bowl, lightly beat eggs, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.
Add chard filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.
Nutritional information:
Per serving:
274 calories
21 g fat (5 g sat)
3.5 g carbohydrate
16.5 g protein
487 mg sodium
428 mg cholesterol
Description
An omelet makes for a hearty meal, regardless of the time of day. This one is chock-full of vitamin-rich Swiss chard, heart-healthy shallots and garlic, and tasty Parmesan cheese. If chard isn’t available, substitute spinach.
Kitchen tip: Just give the chard a quick rinse before chopping off the woody stems. Wait to add the chard filling until just before folding the omelet. Adding it earlier will make the omelet watery.
Serves 2
Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 small shallot, finely chopped
1 bunch Swiss chard, leaves only, washed and chopped
1 medium garlic clove, minced
2 tablespoons finely grated Parmesan cheese
4 large eggs
Salt and black pepper
Instructions
Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.
Add shallot; cook 3 minutes, until softened, stirring. Add chard; let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Stir in garlic in last minute of cooking. Scrape mixture out of pan into a medium bowl. Stir in cheese.
In small bowl, lightly beat eggs, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.
Add chard filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.
Nutritional information:
Per serving:
274 calories
21 g fat (5 g sat)
3.5 g carbohydrate
16.5 g protein
487 mg sodium
428 mg cholesterol
Peanut Butter and Jelly Cookies (Phase 2)
Peanut Butter and Jelly Cookies (Phase 2)
Description
Who would believe you can get such a delectable cookie out of such a simple recipe and with so few ingredients? (And that’s right, there’s no flour!) The not-too-sweet, deep nutty flavor — topped with a touch of fruit — is perfect for kids young and old. These cookies are so good that I need to remind you to limit yourself to one serving!
Prep time: 15 minutes
Cook time: 14 minutes
Serves 12
Ingredients
3/4 cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
1/4 cup sugar-free jam, any flavor
Instructions
Heat oven to 350°F. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on baking sheet 1" apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1/2 teaspoon jam.
Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.
Nutritional information
Per 2-piece serving:
140 calories
11 g total fat (2.5 g sat)
7 g carbohydrate
6 g protein
1 g dietary fiber
210 mg sodium
Description
Who would believe you can get such a delectable cookie out of such a simple recipe and with so few ingredients? (And that’s right, there’s no flour!) The not-too-sweet, deep nutty flavor — topped with a touch of fruit — is perfect for kids young and old. These cookies are so good that I need to remind you to limit yourself to one serving!
Prep time: 15 minutes
Cook time: 14 minutes
Serves 12
Ingredients
3/4 cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
1/4 cup sugar-free jam, any flavor
Instructions
Heat oven to 350°F. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on baking sheet 1" apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1/2 teaspoon jam.
Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.
Nutritional information
Per 2-piece serving:
140 calories
11 g total fat (2.5 g sat)
7 g carbohydrate
6 g protein
1 g dietary fiber
210 mg sodium
White Bean and Spinach Salad (Phase 1)
Spinach is rich in beta-carotene, folate, and vitamins C, E, and K, making it a great choice for a salad. This spinach salad features a flavorful olive oil and balsamic vinegar dressing for a tangy finish.
Description
Remarkably easy to prepare, this bean and spinach salad is also stunning and very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.
Serves 10
Prep time: 35 minutes
Cook time: 2 minutes
Ingredients
1 small red onion, very thinly sliced
3 garlic cloves, minced
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
3 (15-ounce) cans cannellini beans, rinsed and drained
1 1/2 cups packed baby spinach (2 ounces)
Freshly ground black pepper
Instructions
Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.
Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.
Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.
Nutritional information:
Per serving:
130 calories
6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g dietary fiber
320 mg sodium
Description
Remarkably easy to prepare, this bean and spinach salad is also stunning and very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.
Serves 10
Prep time: 35 minutes
Cook time: 2 minutes
Ingredients
1 small red onion, very thinly sliced
3 garlic cloves, minced
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
3 (15-ounce) cans cannellini beans, rinsed and drained
1 1/2 cups packed baby spinach (2 ounces)
Freshly ground black pepper
Instructions
Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.
Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.
Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.
Nutritional information:
Per serving:
130 calories
6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g dietary fiber
320 mg sodium
Pork Satay (Phase 1)
Pork Satay (Phase 1)
Description
This tasty satay dish turns dinner into a festive event. The pork can be broiled or grilled; if you don’t have skewers, just broil the meat without them.
Serves 4
Ingredients
1/4 cup creamy natural no-sugar-added peanut butter
1/4 cup water
1 tablespoon plus 1 1/2 teaspoon rice vinegar
2 tablespoons low-sodium soy sauce
2 garlic cloves, minced
1/8 teaspoon red-pepper flakes
1 1/2 pounds pork cutlets (about 3/4" thick), cut lengthwise into 1/2" strips
Special equipment:
4 metal skewers
Instructions
Heat oven to broil.
Whisk together peanut butter, water, vinegar, soy sauce, garlic, and red-pepper flakes in a mixing bowl. Place pork in a separate mixing bowl, add 3 tablespoons of the peanut butter sauce, and toss to combine.
Reserve remaining sauce.
Thread pork onto skewers and broil 4 minutes per side. Place remaining sauce in dipping cups and serve with pork.
Nutritional information
Per serving:
360 calories
18 g fat (5 g sat)
5 g carbohydrates
42 g protein
1 g dietary fiber
420 mg sodium
Description
This tasty satay dish turns dinner into a festive event. The pork can be broiled or grilled; if you don’t have skewers, just broil the meat without them.
Serves 4
Ingredients
1/4 cup creamy natural no-sugar-added peanut butter
1/4 cup water
1 tablespoon plus 1 1/2 teaspoon rice vinegar
2 tablespoons low-sodium soy sauce
2 garlic cloves, minced
1/8 teaspoon red-pepper flakes
1 1/2 pounds pork cutlets (about 3/4" thick), cut lengthwise into 1/2" strips
Special equipment:
4 metal skewers
Instructions
Heat oven to broil.
Whisk together peanut butter, water, vinegar, soy sauce, garlic, and red-pepper flakes in a mixing bowl. Place pork in a separate mixing bowl, add 3 tablespoons of the peanut butter sauce, and toss to combine.
Reserve remaining sauce.
Thread pork onto skewers and broil 4 minutes per side. Place remaining sauce in dipping cups and serve with pork.
Nutritional information
Per serving:
360 calories
18 g fat (5 g sat)
5 g carbohydrates
42 g protein
1 g dietary fiber
420 mg sodium
Buffalo Chicken Bites (Phase 1)
Buffalo Chicken Bites (Phase 1)
Description
What would a football game be without the familiar taste of the devilishly spicy chicken that hails from Upstate New York?
Serves 8
Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot-pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1") pieces
Instructions
Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.
Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.
Nutrition information
Per 3-skewer serving:
150 calories
9 g fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium
Description
What would a football game be without the familiar taste of the devilishly spicy chicken that hails from Upstate New York?
Serves 8
Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot-pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1") pieces
Instructions
Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.
Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.
Nutrition information
Per 3-skewer serving:
150 calories
9 g fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium
Cheesy Baked Artichokes (Phase 1)
Cheesy Baked Artichokes (Phase 1)
Description
Artichokes baked gratin-style are creamy and delicious. Using the frozen hearts makes this recipe a breeze to prepare.
Serves 4
Ingredients
2 packages (9 oz each) frozen artichoke hearts
1 tablespoon lemon juice
3 tablespoons ground pecans
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning, crushed
1 clove garlic, minced
1 teaspoon extra-virgin olive oil
Instructions
Preheat the oven to 375° F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to separate. Drain well, then pat dry with paper towels. Place in the prepared pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, Italian seasoning, garlic, and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.
Nutritional information
Per serving:
110 calories
6 g fat (1 g sat)
12 g carbohydrates
5 g protein
8 g dietary fiber
170 mg sodium
0 mg cholesterol
Description
Artichokes baked gratin-style are creamy and delicious. Using the frozen hearts makes this recipe a breeze to prepare.
Serves 4
Ingredients
2 packages (9 oz each) frozen artichoke hearts
1 tablespoon lemon juice
3 tablespoons ground pecans
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning, crushed
1 clove garlic, minced
1 teaspoon extra-virgin olive oil
Instructions
Preheat the oven to 375° F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to separate. Drain well, then pat dry with paper towels. Place in the prepared pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, Italian seasoning, garlic, and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.
Nutritional information
Per serving:
110 calories
6 g fat (1 g sat)
12 g carbohydrates
5 g protein
8 g dietary fiber
170 mg sodium
0 mg cholesterol
Buttermilk Salmon Chowder (Phase 2)
Buttermilk Salmon Chowder (Phase 2)
Description
Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents.
Serves 4
Ingredients
2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 teaspoon dill seed
1 bay leaf
2 cups vegetable broth or water
1 can (12 ounces) pink salmon, drained
1 cup buttermilk
1 cup (8 ounces) fat-free plain yogurt
1 tablespoon trans fat-free margarine
2 teaspoons hot-pepper sauce
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon dried tarragon
Instructions
In a saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender.
Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.
Nutritional information
Per serving:
210 calories
8 g fat (2 g sat)
18 g carbohydrate
18 g protein
2 g dietary fiber
830 mg sodium
45 mg cholesterol
Description
Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents.
Serves 4
Ingredients
2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 teaspoon dill seed
1 bay leaf
2 cups vegetable broth or water
1 can (12 ounces) pink salmon, drained
1 cup buttermilk
1 cup (8 ounces) fat-free plain yogurt
1 tablespoon trans fat-free margarine
2 teaspoons hot-pepper sauce
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon dried tarragon
Instructions
In a saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender.
Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.
Nutritional information
Per serving:
210 calories
8 g fat (2 g sat)
18 g carbohydrate
18 g protein
2 g dietary fiber
830 mg sodium
45 mg cholesterol
Curried Summer Squash Soup (Phase 1)
Curried Summer Squash Soup (Phase 1)
Ingredients1 tablespoon extra-virgin olive oil
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons chopped fresh basil
Instructions
In a large saucepan, heat oil over medium-high heat. Add curry powder and cook, stirring, until fragrant, about 30 seconds. Stir in squash and onion, cover, and reduce the heat to medium. Cook, stirring occasionally, until squash is softened, about 8 minutes.Add broth and chickpeas, bring to a simmer, and remove from the heat. Transfer 2 cups of the soup to a blender and puree until smooth. Return pureed soup to the pan with the rest of the soup and stir to combine. Season with salt and pepper to taste.
Transfer soup to a covered container and refrigerate until chilled, about 45 minutes.
Nutritional information:
Per 1 ½ cup serving:
200 calories
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium
Description
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.
Serves 4
Ingredients
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons chopped fresh basil
Instructions
In a large saucepan, heat oil over medium-high heat. Add curry powder and cook, stirring, until fragrant, about 30 seconds. Stir in squash and onion, cover, and reduce the heat to medium. Cook, stirring occasionally, until squash is softened, about 8 minutes.
Transfer soup to a covered container and refrigerate until chilled, about 45 minutes.
Divide soup among 4 bowls, top with a dollop of yogurt and a sprinkling of basil, and serve.
Nutritional information:
Per 1 ½ cup serving:
200 calories
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium
Mary on the Beach (Phase 1)
Mary on the Beach (Phase 1)
Description
Canned whole tomatoes add a deliciously pure and superconcentrated tomato flavor to this variation on a favorite brunch cocktail. In a rush? You can substitute 3 cups low-sodium tomato juice if you like. Or, if you have fresh tomatoes on hand, try making this Mary with fresh tomato juice: Use the ripest tomatoes whirled in a juicer.
Serves 4
Ingredients
1 (28-ounce) can whole peeled tomatoes, with juices
1 cup chilled water
1/3 cup fresh lemon juice
1 tablespoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1/4 teaspoon celery seeds
1/4 teaspoon freshly ground black pepper
Ice cubes
4 celery stalks, with leaves
4 lime wedges
Instructions
In a blender, puree tomatoes and their juices until smooth. Strain puree into a large pitcher, pushing liquid through the strainer with a rubber spatula; discard seeds. Add water, lemon juice, Worcestershire sauce, hot-pepper sauce, celery seeds, and pepper to the pitcher; stir to combine.
Fill 4 (10-ounce) glasses with ice. Pour tomato mixture over ice, add a celery stalk and lime wedge to each glass, and serve.
Nutritional information:
Per 1-cup serving:
45 calories
0 g fat (0 g sat)
11 g carbohydrate
2 g protein
2 g fiber
340 mg sodium
Description
Canned whole tomatoes add a deliciously pure and superconcentrated tomato flavor to this variation on a favorite brunch cocktail. In a rush? You can substitute 3 cups low-sodium tomato juice if you like. Or, if you have fresh tomatoes on hand, try making this Mary with fresh tomato juice: Use the ripest tomatoes whirled in a juicer.
Serves 4
Ingredients
1 (28-ounce) can whole peeled tomatoes, with juices
1 cup chilled water
1/3 cup fresh lemon juice
1 tablespoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1/4 teaspoon celery seeds
1/4 teaspoon freshly ground black pepper
Ice cubes
4 celery stalks, with leaves
4 lime wedges
Instructions
In a blender, puree tomatoes and their juices until smooth. Strain puree into a large pitcher, pushing liquid through the strainer with a rubber spatula; discard seeds. Add water, lemon juice, Worcestershire sauce, hot-pepper sauce, celery seeds, and pepper to the pitcher; stir to combine.
Fill 4 (10-ounce) glasses with ice. Pour tomato mixture over ice, add a celery stalk and lime wedge to each glass, and serve.
Nutritional information:
Per 1-cup serving:
45 calories
0 g fat (0 g sat)
11 g carbohydrate
2 g protein
2 g fiber
340 mg sodium
Top 13 Snack Ideas
Top 13 Snack Ideas
Phase 1
Phase 1
- Raw veggies, including celery, green or red bell peppers, cauliflower and broccoli florets, served with hummus or a South Beach Diet-friendly dressing
- Dill pickles (seek out the no-sugar-added variety and limit your consumption if you're watching sodium intake)
- Edamame (green soybeans, sold by the bag both in the shell and shelled in the frozen foods section of most supermarkets)
- Sunflower seeds (count 1 ounce or 3 tablespoons toward your daily nut/seed allowance)
- Soy nuts or dry roasted edamame (count 1/4 cup toward your daily nut/seed allowance)
- Carrot sticks
- Whole grain crackers
- High-fiber, low-sugar, whole-grain cereal
- Air-popped or microwavable popcorn (check the label to be sure it doesn't contain trans fats)
- Apple slices
- Frozen grapes
- Toasted whole-wheat pita bread, sliced into triangles, with hummus
- Toasted whole-wheat tortillas or wraps, sliced into triangles, served with salsa or a bean-based dip
Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)
Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)
Description
Lovers of thin-crust pizza will like this tortilla version. You’ll love the smoky flavor that you get from using the grill rather than the oven.
Prep time: 10 minutes
Cook time: 5 minutes
Serves 4
Ingredients
4 (8”) whole-wheat tortillas
4 medium plum tomatoes, thinly sliced
3 1/2 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 garlic clove, minced
2 tablespoons thinly sliced fresh basil
1 1/3 cups baby arugula
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper
Instructions
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.
Nutritional information:
190 calories
8 g fat (2.5 g sat)
22 g carbohydrate
8 g protein
4 g fiber
590 mg sodium
Description
Lovers of thin-crust pizza will like this tortilla version. You’ll love the smoky flavor that you get from using the grill rather than the oven.
Prep time: 10 minutes
Cook time: 5 minutes
Serves 4
Ingredients
4 (8”) whole-wheat tortillas
4 medium plum tomatoes, thinly sliced
3 1/2 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 garlic clove, minced
2 tablespoons thinly sliced fresh basil
1 1/3 cups baby arugula
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper
Instructions
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.
Nutritional information:
190 calories
8 g fat (2.5 g sat)
22 g carbohydrate
8 g protein
4 g fiber
590 mg sodium
Big Easy Shrimp (Phase 1)
Big Easy Shrimp (Phase 1)
Description
Here’s an easy way to get a taste of the Big Easy. Serve this traditional shrimp creole dish over brown rice to turn this into a Phase 2 dinner. If you like, you can substitute sea scallops for the shrimp.
Serves 4
Ingredients
2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined
Instructions
Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.
Nutritional information:
185 calories
4 g fat (1 g sat)
12 g carbohydrate
26 g protein
3 g fiber
329 mg sodium
177 mg cholesterol
Description
Here’s an easy way to get a taste of the Big Easy. Serve this traditional shrimp creole dish over brown rice to turn this into a Phase 2 dinner. If you like, you can substitute sea scallops for the shrimp.
Serves 4
Ingredients
2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined
Instructions
Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.
Nutritional information:
185 calories
4 g fat (1 g sat)
12 g carbohydrate
26 g protein
3 g fiber
329 mg sodium
177 mg cholesterol
Portobello Burgers (Phase 1)
Portobello Burgers (Phase 1)
Description
Meaty mushrooms — combined with protein-packed textured vegetable protein (TVP), provolone cheese, and sun-dried tomatoes — make these vegetarian burgers super flavorful. TVP is a favorite vegetarian source of nonanimal protein and can be found at health-food stores. If you have extra time, form the burgers ahead and refrigerate for 30 minutes for easier handling.
Prep time: 20 minutes
Cook time: 25 minutes
Serves 6
Ingredients
1 cup textured vegetable protein (TVP)
4 ounces provolone cheese, shredded (1 cup)1 large egg, lightly beaten
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced
3 medium portobello mushrooms, stemmed and chopped
1 small onion, finely chopped
1 small zucchini, coarsely grated
1/4 cup sun-dried tomatoes (packed in oil), drained and chopped
Instructions
Combine TVP, cheese, egg, salt, and pepper in a mixing bowl; stir to mix well.
Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add garlic and sauté, stirring often, until fragrant, about 30 seconds. Add mushrooms, onion, and zucchini; sauté, stirring often, until vegetables are softened and liquid is evaporated, about 8 minutes. Stir in tomatoes.
Add vegetable mixture to TVP/cheese mixture; stir to mix well. Cover and let stand 5 minutes.
Shape vegetables mixture into 6 (3") patties. Heat remaining oil in a clean skillet over medium heat. Cook patties, turning once with a wide spatula, until lightly browned, 3 minutes per side.
Nutritional information:
230 calories
16 g fat (5 g sat)
11 g carbohydrate
14 g protein
4 g fiber
190 mg sodium
Description
Meaty mushrooms — combined with protein-packed textured vegetable protein (TVP), provolone cheese, and sun-dried tomatoes — make these vegetarian burgers super flavorful. TVP is a favorite vegetarian source of nonanimal protein and can be found at health-food stores. If you have extra time, form the burgers ahead and refrigerate for 30 minutes for easier handling.
Prep time: 20 minutes
Cook time: 25 minutes
Serves 6
Ingredients
1 cup textured vegetable protein (TVP)
4 ounces provolone cheese, shredded (1 cup)1 large egg, lightly beaten
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced
3 medium portobello mushrooms, stemmed and chopped
1 small onion, finely chopped
1 small zucchini, coarsely grated
1/4 cup sun-dried tomatoes (packed in oil), drained and chopped
Instructions
Combine TVP, cheese, egg, salt, and pepper in a mixing bowl; stir to mix well.
Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add garlic and sauté, stirring often, until fragrant, about 30 seconds. Add mushrooms, onion, and zucchini; sauté, stirring often, until vegetables are softened and liquid is evaporated, about 8 minutes. Stir in tomatoes.
Add vegetable mixture to TVP/cheese mixture; stir to mix well. Cover and let stand 5 minutes.
Shape vegetables mixture into 6 (3") patties. Heat remaining oil in a clean skillet over medium heat. Cook patties, turning once with a wide spatula, until lightly browned, 3 minutes per side.
Nutritional information:
230 calories
16 g fat (5 g sat)
11 g carbohydrate
14 g protein
4 g fiber
190 mg sodium
Baked Eggs With Spinach and Ham (Phase 1)
Baked Eggs With Spinach and Ham (Phase 1)
Description
Eggs baked in a casserole make a classic late-morning dish that’s easy to prepare. This one gets added flavor and nutrients, including vitamin B6, folate, and potassium, from baby spinach and onions.
Make-Ahead: Ham and spinach can be prepared 1 day ahead and stored in separate covered containers in the refrigerator until ready to use.
Prep time: 10 minutes
Cook time: 45 minutes
Serves 8
Ingredients
2 tablespoons extra-virgin olive oil
1 small onion, thinly sliced
4 (1-ounce) slices lower-fat, lower-sodium boiled or smoked ham (not honey glazed), cut into thin strips
4 ounces baby spinach, chopped (4-5 cups)
12 large eggs
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Instructions
Heat oven to 350° F. Lightly coat an 8" by 8" glass baking dish with cooking spray.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add ham and cook 3 minutes more. Transfer to a large bowl.
Add remaining 1 tablespoon oil to the pan. Add spinach and cook, stirring occasionally, until spinach is wilted, about 3 minutes. Add to the bowl with the ham and onion mixture.
Whisk together eggs, salt, and pepper in a medium bowl. Pour half of the egg mixture into the baking dish. Scatter onion, ham, and spinach mixture on top of eggs. Cover with remaining egg mixture. Bake until eggs are set and lightly browned, about 30 minutes. Allow to cool for 10 minutes. Cut into squares and serve warm.
Nutritional information:
170 calories
12 g fat (3 g sat)
3 g carbohydrate
13 g protein
0 g fiber
340 mg sodium
Description
Eggs baked in a casserole make a classic late-morning dish that’s easy to prepare. This one gets added flavor and nutrients, including vitamin B6, folate, and potassium, from baby spinach and onions.
Make-Ahead: Ham and spinach can be prepared 1 day ahead and stored in separate covered containers in the refrigerator until ready to use.
Prep time: 10 minutes
Cook time: 45 minutes
Serves 8
Ingredients
2 tablespoons extra-virgin olive oil
1 small onion, thinly sliced
4 (1-ounce) slices lower-fat, lower-sodium boiled or smoked ham (not honey glazed), cut into thin strips
4 ounces baby spinach, chopped (4-5 cups)
12 large eggs
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Instructions
Heat oven to 350° F. Lightly coat an 8" by 8" glass baking dish with cooking spray.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add ham and cook 3 minutes more. Transfer to a large bowl.
Add remaining 1 tablespoon oil to the pan. Add spinach and cook, stirring occasionally, until spinach is wilted, about 3 minutes. Add to the bowl with the ham and onion mixture.
Whisk together eggs, salt, and pepper in a medium bowl. Pour half of the egg mixture into the baking dish. Scatter onion, ham, and spinach mixture on top of eggs. Cover with remaining egg mixture. Bake until eggs are set and lightly browned, about 30 minutes. Allow to cool for 10 minutes. Cut into squares and serve warm.
Nutritional information:
170 calories
12 g fat (3 g sat)
3 g carbohydrate
13 g protein
0 g fiber
340 mg sodium
Sweet Blueberry Fool (Phase 2)
Sweet Blueberry Fool (Phase 2)
Description
We’ve lightened this classic English dessert, traditionally made with whipped cream, by substituting thick Greek nonfat yogurt. It’s meant to be served with streaks of white cream swirled through the pureed fruit.
Serves 4
Ingredients
1 pint fresh blueberries, plus extra for garnish, or 1 (12-ounce) bag frozen blueberries (not thawed)
3 tablespoons granular sugar substitute
2 tablespoons fresh lime juice
1 cup nonfat Greek-style yogurt
1/2 cup light or fat-free whipped topping
4 mint sprigs, for garnish
Instructions
In a medium saucepan, combine blueberries, sugar substitute, juice, and 2 tablespoons water. Place pan over medium heat and cook 10 minutes, or until berries are soft, stirring often. Press mixture through a fine strainer to remove skin. Transfer to a container; cover and refrigerate until cooled, about 20 minutes.
In a medium bowl, combine yogurt and whipped topping. Gently fold in blueberry puree, leaving a swirly pattern of purple streaks in the cream. Spoon into 4 dessert glasses and chill. Serve with mint sprigs for garnish.
Nutritional information:
104 calories
2 g fat (2 g sat)
17 g carbohydrate
5 g protein
2 g fiber
22 mg sodium
Description
We’ve lightened this classic English dessert, traditionally made with whipped cream, by substituting thick Greek nonfat yogurt. It’s meant to be served with streaks of white cream swirled through the pureed fruit.
Serves 4
Ingredients
1 pint fresh blueberries, plus extra for garnish, or 1 (12-ounce) bag frozen blueberries (not thawed)
3 tablespoons granular sugar substitute
2 tablespoons fresh lime juice
1 cup nonfat Greek-style yogurt
1/2 cup light or fat-free whipped topping
4 mint sprigs, for garnish
Instructions
In a medium saucepan, combine blueberries, sugar substitute, juice, and 2 tablespoons water. Place pan over medium heat and cook 10 minutes, or until berries are soft, stirring often. Press mixture through a fine strainer to remove skin. Transfer to a container; cover and refrigerate until cooled, about 20 minutes.
In a medium bowl, combine yogurt and whipped topping. Gently fold in blueberry puree, leaving a swirly pattern of purple streaks in the cream. Spoon into 4 dessert glasses and chill. Serve with mint sprigs for garnish.
Nutritional information:
104 calories
2 g fat (2 g sat)
17 g carbohydrate
5 g protein
2 g fiber
22 mg sodium
Warm Beef Salad (Phase 1)
Warm Beef Salad (Phase 1)
Description
Smoky grilled beef, crisp greens, and a zesty lemon dressing make up this satisfying salad. Purchasing washed, packaged salad greens will help keep the prep time quick.
Prep time: 10 minutes
Cook time: 15 minutes
Instructions
Heat grill to high. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thin.
Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.
Nutritional information
Per 2-cup serving:
420 calories
25 g fat (9 g sat)
7 g carbohydrate
42 g protein
2 g fiber
380 mg sodium
Description
Smoky grilled beef, crisp greens, and a zesty lemon dressing make up this satisfying salad. Purchasing washed, packaged salad greens will help keep the prep time quick.
Prep time: 10 minutes
Cook time: 15 minutes
Serves 4
Ingredients
1 1/2 pounds flank steak, 1" thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1/2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
1 small red onion, thinly sliced and separated into rings
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)
Ingredients
1 1/2 pounds flank steak, 1" thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1/2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
1 small red onion, thinly sliced and separated into rings
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)
Instructions
Heat grill to high. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thin.
Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.
Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.
Nutritional information
Per 2-cup serving:
420 calories
25 g fat (9 g sat)
7 g carbohydrate
42 g protein
2 g fiber
380 mg sodium
Baked Sweet Potato Fries
Baked Sweet Potato Fries
Prep time: 5 minutes | Cook time: 30 minutes | Serves: 4
Description:
Sweet potatoes make these golden oven fries much healthier than the fried white potatoes we all grew up eating. If you want to add a spicy touch, use Hungarian hot paprika. (Phase 2)
Ingredients:
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon paprika
Directions:
Heat oven to 425° F. Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.
Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.
Nutritional Information:
100 calories
3.5 g fat (0 g sat)
17 g carbohydrate
1 g protein
2 g dietary fiber
170 mg sodium
Prep time: 5 minutes | Cook time: 30 minutes | Serves: 4
Description:
Sweet potatoes make these golden oven fries much healthier than the fried white potatoes we all grew up eating. If you want to add a spicy touch, use Hungarian hot paprika. (Phase 2)
Ingredients:
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon paprika
Directions:
Heat oven to 425° F. Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.
Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.
Nutritional Information:
100 calories
3.5 g fat (0 g sat)
17 g carbohydrate
1 g protein
2 g dietary fiber
170 mg sodium
Southwest Pepita and Pecan Mix (Phase 1)
Southwest Pepita and Pecan Mix (Phase 1)
Description
The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a party or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, omega-3 fatty acids, and more.
Prep time: 5 minutes
Cook time: 20 minutes
Serves 20
Ingredients
1 tablespoon chili powder
2 teaspoons salt
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds
Instructions
Position rack in center of oven and heat to 375° F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.
Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.
Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until crisp and browned, about 10 minutes more.
Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375° F oven for 5 minutes to re-crisp, if necessary.
Nutritional information
Per 1/4 cup serving:
170 calories
16 g fat (2 g sat)
5 g carbohydrate
6 g protein
2 g dietary fiber
240 mg sodium
Description
The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a party or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, omega-3 fatty acids, and more.
Prep time: 5 minutes
Cook time: 20 minutes
Serves 20
Ingredients
1 tablespoon chili powder
2 teaspoons salt
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds
Instructions
Position rack in center of oven and heat to 375° F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.
Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.
Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until crisp and browned, about 10 minutes more.
Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375° F oven for 5 minutes to re-crisp, if necessary.
Nutritional information
Per 1/4 cup serving:
170 calories
16 g fat (2 g sat)
5 g carbohydrate
6 g protein
2 g dietary fiber
240 mg sodium
Grilled Shrimp on Rosemary “Skewers” (Phase 1)
Grilled Shrimp on Rosemary “Skewers” (Phase 1)
Description
Rosemary skewers are easy to make and very pretty when set out on a serving platter. Look for herb branches with thick, woody stems — these will hold up through the grilling process. Use extra lemon wedges as a garnish, if you like.
Make-Ahead: Shrimp can be marinated 1 hour in advance or overnight in the refrigerator in a resealable plastic bag.
Prep time: 10 minutes
Marinating time: 1 hour or overnight
Cook time: 10 minutes
Serves 10
Ingredients
3 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1 tablespoon fresh lemon juice
1 teaspoon finely grated lemon zest
1/4 teaspoon freshly grated ground black pepper
3 tablespoons chopped fresh rosemary
30 jumbo shrimp, peeled and deveined
10 rosemary sprigs, at least 8 inches long, with thick, woody stems
Salt
Instructions
Whisk together oil, garlic, lemon juice, zest, pepper, and chopped rosemary in a medium bowl. Add shrimp and toss to coat; cover and refrigerate for at least 1 hour or overnight.
Wrap 3 marinated shrimp around each rosemary sprig, leaving at least 1/4" between shrimp for even cooking. Season lightly with salt. Heat a grill or grill pan to medium-high. Grill shrimp, brushing with any leftover marinade, until cooked through, 3 to 4 minutes per side. Discard any remaining marinade. Transfer shrimp on rosemary-sprig skewers onto a serving platter and serve warm or at room temperature.
Nutritional information:
Per serving:
60 calories
4.5 g fat (0.5 g sat)
1 g carbohydrate
4 g protein
0 g fiber
30 mg sodium
Description
Rosemary skewers are easy to make and very pretty when set out on a serving platter. Look for herb branches with thick, woody stems — these will hold up through the grilling process. Use extra lemon wedges as a garnish, if you like.
Make-Ahead: Shrimp can be marinated 1 hour in advance or overnight in the refrigerator in a resealable plastic bag.
Prep time: 10 minutes
Marinating time: 1 hour or overnight
Cook time: 10 minutes
Serves 10
Ingredients
3 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1 tablespoon fresh lemon juice
1 teaspoon finely grated lemon zest
1/4 teaspoon freshly grated ground black pepper
3 tablespoons chopped fresh rosemary
30 jumbo shrimp, peeled and deveined
10 rosemary sprigs, at least 8 inches long, with thick, woody stems
Salt
Instructions
Whisk together oil, garlic, lemon juice, zest, pepper, and chopped rosemary in a medium bowl. Add shrimp and toss to coat; cover and refrigerate for at least 1 hour or overnight.
Wrap 3 marinated shrimp around each rosemary sprig, leaving at least 1/4" between shrimp for even cooking. Season lightly with salt. Heat a grill or grill pan to medium-high. Grill shrimp, brushing with any leftover marinade, until cooked through, 3 to 4 minutes per side. Discard any remaining marinade. Transfer shrimp on rosemary-sprig skewers onto a serving platter and serve warm or at room temperature.
Nutritional information:
Per serving:
60 calories
4.5 g fat (0.5 g sat)
1 g carbohydrate
4 g protein
0 g fiber
30 mg sodium
Five-Spice Salmon (Phase 1)
Five-Spice Salmon (Phase 1)
Description
Sometimes in life we want subtle, but other times we long to be overwhelmed. In the creation of five-spice powder, the Chinese gave us that chance. With fennel, cloves, cinnamon, star anise, and Szechuan peppercorns, we get to taste sour, bitter, sweet, pungent, and salty all at once. If you’ve never tried five-spice powder before, you might want to halve the amount, or your taste buds might just blow a fuse!
Serves 4
Ingredients
1 1/2 teaspoons finely grated lime peel
3 tablespoons fresh lime juice
2 teaspoons extra-virgin olive oil
4 teaspoons finely chopped fresh ginger
1 teaspoon Chinese five-spice powder
1/2 teaspoon sugar substitute
1 pound salmon steaks, cut into 4 equal pieces
8 cups fresh baby-spinach leaves
2 cloves garlic, pressed
Instructions
In a 2-quart dish, combine the lime peel, lime juice, 1 teaspoon of the oil, ginger, five-spice powder, and sugar substitute. Add the salmon and turn to coat. Cover and refrigerate for 30 minutes.
In a 3-quart microwavable dish, combine spinach, garlic, and remaining 1 teaspoon oil, tossing gently. Cover with plastic wrap and microwave for 2 minutes, or until the spinach has wilted. Drain and keep warm.
Lightly oil a grill rack. Preheat the grill to medium-high.
Remove the salmon from the marinade and place on the grill rack. Brush the salmon with additional marinade. Close the grill cover and cook for 4 minutes. Open the grill cover, turn the salmon, and brush with marinade. Close the cover and cook for 4 minutes longer, or until the salmon flakes easily. Discard any remaining marinade.
To serve, evenly divide the spinach among 4 serving plates and center the salmon on the spinach beds.
Nutritional information
Per serving:
251 calories
15 g fat (3 g sat)
5 g carbohydrate
24 g protein
2 g dietary fiber
213 mg sodium
67 mg cholesterol
Description
Sometimes in life we want subtle, but other times we long to be overwhelmed. In the creation of five-spice powder, the Chinese gave us that chance. With fennel, cloves, cinnamon, star anise, and Szechuan peppercorns, we get to taste sour, bitter, sweet, pungent, and salty all at once. If you’ve never tried five-spice powder before, you might want to halve the amount, or your taste buds might just blow a fuse!
Serves 4
Ingredients
1 1/2 teaspoons finely grated lime peel
3 tablespoons fresh lime juice
2 teaspoons extra-virgin olive oil
4 teaspoons finely chopped fresh ginger
1 teaspoon Chinese five-spice powder
1/2 teaspoon sugar substitute
1 pound salmon steaks, cut into 4 equal pieces
8 cups fresh baby-spinach leaves
2 cloves garlic, pressed
Instructions
In a 2-quart dish, combine the lime peel, lime juice, 1 teaspoon of the oil, ginger, five-spice powder, and sugar substitute. Add the salmon and turn to coat. Cover and refrigerate for 30 minutes.
In a 3-quart microwavable dish, combine spinach, garlic, and remaining 1 teaspoon oil, tossing gently. Cover with plastic wrap and microwave for 2 minutes, or until the spinach has wilted. Drain and keep warm.
Lightly oil a grill rack. Preheat the grill to medium-high.
Remove the salmon from the marinade and place on the grill rack. Brush the salmon with additional marinade. Close the grill cover and cook for 4 minutes. Open the grill cover, turn the salmon, and brush with marinade. Close the cover and cook for 4 minutes longer, or until the salmon flakes easily. Discard any remaining marinade.
To serve, evenly divide the spinach among 4 serving plates and center the salmon on the spinach beds.
Nutritional information
Per serving:
251 calories
15 g fat (3 g sat)
5 g carbohydrate
24 g protein
2 g dietary fiber
213 mg sodium
67 mg cholesterol
Thai Grilled Beef With String Beans (Phase 1)
Thai Grilled Beef With String Beans (Phase 1)
Description
Made with fresh tangy lime and peppery chili paste, this restaurant favorite is surprisingly easy to make at home. Fish sauce (nuoc mam or nam pla) sounds very exotic, but it is a common Southeast Asian condiment; look for it in the Asian section of your supermarket or health-food store. Fresh mint can be used in place of cilantro — or try a mixture of both herbs. Top with chopped peanuts, if desired, for an authentic final touch.
Prep time: 10 minutes
Cook time: 20 minutes
Serves 4
Ingredients
1 1/2 pounds flank steak
2 teaspoons extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup fresh lime juice
1 tablespoon Asian fish sauce
1/4 teaspoon chili paste or 1 teaspoon seeded, minced serrano chili
1 teaspoon granular sugar substitute
1 cup coarsely chopped fresh cilantro
1/2 cup thinly sliced scallions
1 pound string beans, trimmed
Instructions
Heat grill or grill pan to high. Rub steak on each side with 1 teaspoon of the oil and season with salt and pepper. Grill until desired doneness, about 4 minutes per side for medium-rare. Remove from heat and set on a cutting board for 5 minutes.
Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro, and scallions in a large mixing bowl.
Heat saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss, and serve.
Nutritional information
Per serving:
340 calories
17 g fat (6 g sat)
10 g carbohydrate
38 g protein
3 g dietary fiber
530 mg sodium
Description
Made with fresh tangy lime and peppery chili paste, this restaurant favorite is surprisingly easy to make at home. Fish sauce (nuoc mam or nam pla) sounds very exotic, but it is a common Southeast Asian condiment; look for it in the Asian section of your supermarket or health-food store. Fresh mint can be used in place of cilantro — or try a mixture of both herbs. Top with chopped peanuts, if desired, for an authentic final touch.
Prep time: 10 minutes
Cook time: 20 minutes
Serves 4
Ingredients
1 1/2 pounds flank steak
2 teaspoons extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup fresh lime juice
1 tablespoon Asian fish sauce
1/4 teaspoon chili paste or 1 teaspoon seeded, minced serrano chili
1 teaspoon granular sugar substitute
1 cup coarsely chopped fresh cilantro
1/2 cup thinly sliced scallions
1 pound string beans, trimmed
Instructions
Heat grill or grill pan to high. Rub steak on each side with 1 teaspoon of the oil and season with salt and pepper. Grill until desired doneness, about 4 minutes per side for medium-rare. Remove from heat and set on a cutting board for 5 minutes.
Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro, and scallions in a large mixing bowl.
Heat saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss, and serve.
Nutritional information
Per serving:
340 calories
17 g fat (6 g sat)
10 g carbohydrate
38 g protein
3 g dietary fiber
530 mg sodium
Vegetable Frittata With Parmesan (Phase 1)
Vegetable Frittata With Parmesan (Phase 1)
Description
This healthy frittata is chock-full of veggies, making for a very satisfying Phase 1 breakfast or brunch.
Serves 4
Ingredients
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)
Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.
Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.
Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.
Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol
Description
This healthy frittata is chock-full of veggies, making for a very satisfying Phase 1 breakfast or brunch.
Serves 4
Ingredients
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)
Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.
Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.
Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.
Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol
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