2cloves garlic, minced
½ small white onion, chopped
1 red bell pepper, chopped
4 cups fresh spinach
1 – 24oz jar spaghetti sauce (no salt added)
Pinch crushed red pepper flakes
3 medium zucchini
15oz Fat Free ricotta cheese
¼ cup Fat Free grated parmesan cheese
2 cups Low Fat shredded mozzarella cheese
2 T fresh basil
Heat a 10-inch skillet, add 2 Tablespoons of water. Saute garlic and onion in water about 5 minutes or until soft. Add more water as needed (do not add too much water or you will be boiling your vegetables not sautéing) Add bell pepper; cook 5 minutes. Add spinach; cook until spinach is wilted. Stir in pasta sauce, pepper and red pepper flakes. Reduce heat to medium-low. Simmer 10 to 15 minutes or until thickened.
Cut zucchini into 1/8 inch slices using a knife or mandolin. Put zucchini in cheesecloth and squeeze out as much excess water as possible. Don’t squeeze so hard to mash zucchini, you want it to stay intact.
Heat gas or charcoal grill. Place zucchini on grill over high heat. Cover grill; cook until lightly charred on both sides. Again, use a paper towel to blot excess moisture.
Heat oven to 350 F. Spray 13×9-inch (3 quart) baking dish with cooking spray.
In medium bowl, mix ricotta, parmesan and egg.
Spread some of the red sauce in bottom of baking dish; layer with enough zucchini to cover. Next, spread with half of the ricotta mixture; top with half of the mozzarella cheese. Repeat layers until ingredients are used up, making sure to top off with sauce and mozzarella. Cover with foil.
Bake about 45 minutes or until sauce is bubbly and cheese is melted. Let stand about 10 minutes before serving. Top with fresh basil
Nutrition: Calories: 272 Fat: 9.33g Sodium: 411mg
Black Bean Chicken
½ cup Corn, roasted (fresh off the cob or frozen and thawed)
4 Chicken breasts
1 cup Dry Black beans
½ cup Red onion
2 Limes, juiced
2 Lemons, juiced
1 T Garlic, minced
1 t Cumin
1 t Coriander
1 Jalapeno pepper (finely chopped, seeds removed)
Hot Pepper Sauce, to taste
2 T Cilantro, chopped
- Soak black beans all night. Drain. Place beans and enough water to cover in a pot and cook until tender, adding water as needed.
- Roast your corn. Place kernels on a nonstick cookie pan and Bake at 425 degrees F until browned, stirring occasionally.
- Add all ingredients except chicken and cilantro in a food processor and blend until semi smooth. Leave a little chunk if desired. Set aside.
- In a deep nonstick sauté pan, sear the chicken breasts on one side over medium-high heat until brown.
- Flip chicken over and add blended food. Cover and cook for about 5 minutes at low heat. Chicken’s internal temperature should be 165 degrees F.
- Add the cilantro. Cook for 1 minute more. Serve hot with a slice of lime on the side.
Calories – 308
Fat – 3.83g
2 large Chicken Breast, cooked and cut into bite size pieces, and chilled
1 teaspoon dry chopped onion flakes
1/2 teaspoon dry parsley flakes
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
1/4 teaspoon ground ginger
1/2 teaspoon black pepper
1 cup long grain rice
1/3 cup dry wild rice
2 cup water plus 1 tbsp low sodium chicken boullion granules
1 cup Greek yogurt, plain, no fat
1/3 cup Orange juice, fresh squeezed
1 cup sliced Celery
½ cup sunflower kernels
11 oz can Mandarin oranges, drained
2 ½ cups Grapes, washed and halved
1 cup Craisins
1 – Cook chicken, cut into bite sized pieces, and set aside to cool.
2 – Combine all of the spices in a medium saucepan and mix thoroughly. Add the both types of rice, the water/bouillon combination. Bring mixture to a boil and stir to combine. Cover saucepan with a lid, turn down heat to a simmer and simmer gently for 10-15 minutes until all the liquid is absorbed. Set aside to chill.
3 – When chicken and rice are thoroughly chilled, combine with remaining ingredients in a large bowl, tossing very gently. Keep chilled until ready to serve.
4 – Serve on a bed of Romaine lettuce.
Serves 6 Main dish servings
4 cups Chopped romaine lettuce
4 cups Spring Mix
1 Granny Smith apple, cored but unpeeled, and cut up
½ cup Raisins
1 cup Mandarin orange slices
1 small Red onion
1 Brown pear, cored but unpeeled, and cut up
Poppy Seed Dressing:
2 T honey
¼ cup Canola oil
¼ cup Lemon juice
1 T Poppy Seeds
1 ½ t Dijon mustard
Put romaine and spring mix in a bowl. Add raisins, mandarin oranges, apple, onion, and pear. Mix the dressing ingredients in a separate bowl or a jar with a tight fitting lid. Pour over salad just before serving.
Serves 4 main-dish servings
Calories – 284
Fat – 14g
Sodium – 56mg
Recipe of the Week: Curried Chicken Salad
Makes 10 servings
1 cup fat-free mayonnaise
1 cup plain non-fat yogurt
2 T Honey
1 T Lemon juice
1 T Curry powder
6 cups Chopped cooked chicken, cooled
3 cups Green grapes, halved
1 ½ cups Dried cranberries
¾ cup Slivered almonds, toasted
¾ cup Diced celery
Mix together first five ingredients in a medium bowl.
In a large bowl, toss together chicken, grapes, cranberries, almonds, and celery
Pour dressing over chicken mixture and toss
Refrigerate for at least one hour
Serve on a bed of butter lettuce.
Calories – 252
Fat – 10g
Sodium – 200mg
Green Bean Casserole
- 3 tablespoons canola oil, divided
- 1 medium sweet onion, (half diced, half thinly sliced), divided
- 8 ounces mushrooms, chopped
- 1 tablespoon onion powder
- 1/2 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper
- 2/3 cup all-purpose flour, divided
- 1 cup low-fat milk
- 3 tablespoons dry sherry, (use low sodium sherry)
- 1 pound fresh green beans, (about 4 cups)
- 1/3 cup reduced-fat sour cream
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
- Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through. Stir in sour cream. Transfer to the prepared baking dish.
- Whisk the remaining 1/3 cup flour, paprika, and garlic powder in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
- Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
- Ingredient notes:
- Don’t use the high-sodium “cooking sherry”
Serves 9 (1/2 cup servings)
Fat – 6g
Sodium – 63.44mg
Prep Time 15 minutes
Cook Time 30 minutes
Yield 6 servings
- 2 T bacon fat
- 2 T unsalted butter
- 2 cloves garlic, minced
- 1 onion, diced
- 2 carrots, peeled and diced
- 2 stalks celery, diced
- 1/4 cup all-purpose flour
- 4 cups chicken broth
- 1 cup 2% milk
- 1 head cauliflower, roughly chopped
- 1 bay leaf
- Salt substitute and freshly ground black pepper, to taste
2 T chopped fresh parsley leaves
- Melt butter and bacon fat in a large stockpot or Dutch oven over medium heat. Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in cauliflower and bay leaf. Cook, stirring occasionally, until tender, about 3-4 minutes.
- Whisk in flour until lightly browned, about 1 minute. Gradually whisk in chicken broth and milk, and cook, whisking constantly, until slightly thickened, about 3-4 minutes.
- Bring to a boil; reduce heat and simmer until cauliflower are tender, about 12-15 minutes; season with salt and pepper, to taste. If the chowder is too thick, add more milk as needed until desired consistency is reached.
- Serve immediately, garnished with parsley, if desired.
Nutrition Facts Per Serving
Calories – 204
Fat – 12
Sodium – 345
Teriyaki Salmon with Glazed Vegetable Salad
Servings Per Recipe 4
- 3 tablespoons honey
- 3 tablespoons low-sodium teriyaki sauce
- 1 ½ tablespoons rice wine vinegar (all natural)
- 4 scallions, trimmed and thinly sliced
- 3 cloves garlic, minced
- 1/2 cup sliced almonds
- 1 bunch (1-1/2 pounds) broccoli cut into florets
- 1 cup sliced mushrooms
- 4 filets (about 4 ounces each) salmon
- 2 1/2 teaspoons cornstarch
In small bowl, blend honey, teriyaki, vinegar, scallions and garlic; divide in half and set aside.
Adjust top oven rack so that it is 6 inches from heating element and heat broiler. Line a rimmed baking sheet with aluminum foil.
Heat a large nonstick skillet over medium-high heat; toast almonds for 6 minutes. Remove almonds; carefully wipe out skillet.
Place 1/2 cup water in skillet; reduce heat to medium-low. Add broccoli and cook, covered, for 7 to 8 minutes or until bright green and tender.
Place salmon on prepared baking sheet; brush with teriyaki mixture. Broil salmon 5 to 8 minutes or until top is browned and the interior temperature registers 120 degrees F on an instant-read thermometer.
Stir cornstarch into remaining reserved teriyaki mixture and pour into skillet. Bring to a simmer and cook, stirring, for 4 minutes or until sauce has reduced to a thick glaze. Stir in almonds. Drizzle sauce over vegetables and serve alongside salmon.
Calories – 287
Fat – 15.5g
Sodium – 281.75mg
Roasted Garlic Brussels Sprouts
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Yield 6 servings
1 tablespoon honey
3 tablespoons balsamic vinegar, divided
2 pounds brussels sprouts
1 tablespoon olive oil
4 slices bacon, diced
4 cloves garlic, minced
Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
In a small bowl, whisk together honey and 1 tablespoon balsamic vinegar; set aside.
Place brussels sprouts in a single layer onto the prepared baking sheet. Add remaining 2 tablespoons balsamic vinegar, olive oil, bacon and garlic. Gently toss to combine.
Place into oven and bake for 12-14 minutes, or until tender. Stir in honey mixture.
Nutrition per serving:
Calories – 157
Fat – 9.33g
Sodium – 144.11mg
Gluten-Free Pumpkin Cheesecake with Gingersnap-Walnut Crust
Makes: 12 servings
Active Time: 30 minutes
Total Time: 7 hours
- 4 ounces gluten-free gingersnap cookies (18-20 1 3/4-inch cookies)
- 1 ½ cup walnut halves, (divided ½ cup crust and 1 cup candied)
- 4 teaspoons canola oil
- 12 ounces reduced-fat cream cheese
- 1/2 cup granulated sugar
- 1/2 cup packed dark brown sugar
- 2 teaspoons pumpkin pie spice
- 3 large eggs
- 1 ½ tablespoon gluten-free vanilla extract (see Tip)
- 1 16-ounce container nonfat cottage cheese
- 1 15-ounce can unseasoned pumpkin puree
Ingredients for Candied Walnuts
- gluten-free cooking spray or oil
- 1/4 cup sugar
- 1 tablespoon honey
- 1 tablespoon water
- 1/4 teaspoon salt
- Remaining 1 cup walnuts
- Preheat oven to 325°F. Coat a 9-inch springform pan with cooking spray. Tightly wrap the outside of the pan bottom and sides with heavy-duty foil to help keep the water bath from leaking into the cake. Put a kettle of water on to boil for the water bath.
- Grind cookies and 1/2 cup walnuts to a fine meal in a food processor. Drizzle in oil and process, scraping the sides as needed, until the crumbs are evenly moistened. Press the crumb mixture firmly into the bottom of the prepared pan. Place the pan in a roasting pan and set aside. Clean the food processor.
- Beat cream cheese, granulated sugar, brown sugar and pumpkin pie spice in a large bowl with an electric mixer on medium-low speed until the spice is incorporated. Increase speed to medium-high and beat until completely smooth, scraping down the sides occasionally. Beat in eggs one at a time, scraping down the sides occasionally. Beat in vanilla.
- Process cottage cheese in the food processor until completely smooth, about 2 minutes, scraping down the sides once. Gradually beat the cottage cheese and pumpkin puree into the cream cheese mixture on medium speed. Scrape down the sides and beat a final time to make sure no streaks remain. Pour the batter into the crust.
- Pour enough boiling water into the roasting pan to come 1 inch up the side of the springform pan to create a hot water bath for the cake. Carefully transfer the roasting pan to the oven. Bake the cheesecake in the center of the oven until its set around the edges but the center still jiggles slightly, 1 1/2 to 1 3/4 hours.
- Remove the roasting pan from the oven. Let the cake cool in the water bath until the water is room temperature. Coarsely chop the remaining 2/3 cup walnuts. Toast them in a dry skillet over medium-low heat until fragrant, 3 to 5 minutes. Remove the pan from the water bath. Remove the foil. Refrigerate, uncovered, until very cold, at least 4 hours. Wrap tightly and refrigerate overnight if desired.
- To serve, remove the sides of the pan and place the nuts decoratively around the edge of the cheesecake just before serving.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 12 hours.
To make Candied Walnuts: Line a baking sheet with parchment paper or foil; coat with gluten-free cooking spray or oil. Combine 1/4 cup sugar, 1 tablespoon honey, 1 tablespoon water and 1/4 teaspoon salt in a large heavy skillet. Place over medium-high heat and cook, stirring occasionally, until the mixture turns golden, 3 to 4 minutes. Add 2/3 cup walnut halves, reduce heat to medium-low and cook, stirring, until deep golden brown, 2 to 3 minutes more. Turn the mixture out on the prepared baking sheet, spreading in an even layer. When completely cooled, break into clusters.
Nutrition: Per Serving: 353 Calories, 19 g Fat, 247 mg Sodium
The zesty lemon-garlic rub for this turkey gives it amazing flavor. Instead of using a conventional supermarket turkey that’s been “enhanced” with added sodium solution, here we brine a natural or organic turkey to keep the meat extra juicy without a lot of extra sodium.
Makes: 12 servings, 3 ounces turkey & 2-3 tablespoons gravy each, plus leftovers
Active Time: 40 minutes
Total Time: 3 hours 40 minutes (plus 24 hours brining time)
FN_Ina Garten Lemon and Garlic Roast Chicken.tif
- 10 cloves garlic, divided
- 1/2 cup lemon juice
- 1/2 cup Worcestershire sauce
- 1 cup salt substitute
- 1 12-pound natural or organic turkey (see shopping tip)
- 1/4 cup freshly grated lemon zest
- 1/4 cup packed fresh oregano leaves
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh sage
- 1 tablespoon chopped fresh thyme
- 2 tablespoons canola oil
- 1/2 teaspoon freshly ground pepper
- 3 tablespoons all-purpose flour
- 1/2 cup dry white wine, or dry vermouth
- 1 14-ounce can reduced-sodium chicken broth
- Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). Stir in lemon juice, Worcestershire, salt and 4 quarts cold water.
- Remove giblets from turkey (if included) and trim excess skin. Submerge the turkey in the brine and refrigerate for 24 hours. If the turkey is not fully submerged, turn it every 8 hours.
- Remove the turkey from the brine, rinse well and pat dry. Discard the brine.
- Preheat oven to 350°F.
- Place the remaining 4 cloves garlic, lemon zest, oregano, parsley, sage, thyme, oil, pepper and 2 tablespoons water in a food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and oregano on a cutting board until finely minced, then place in a small bowl and stir in oil, pepper and water.) Loosen the skin over the breast and thigh meat. Rub the paste all over the turkey, under the skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Place the turkey breast-side down in a roasting rack set in a large roasting pan.
- Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and continue roasting 1 hour more. Baste the turkey with pan drippings, tent with foil and continue roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more.
- Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and carving.
- Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer until the fat rises to the top, about 10 minutes. (Alternatively, pour the pan juices and fat into a fat separator then pour the defatted juices into a large measuring cup.) Whisk flour with 1/4 cup water in a small bowl.
- Set the roasting pan over two burners on medium heat. Add wine (or vermouth); bring to a simmer, scraping up any browned bits. Continue cooking until reduced, about 3 minutes.
- 10. Remove the pan juices from the freezer, skim off the fat with a spoon and discard. Add the defatted juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then whisk in the flour mixture and simmer until thickened, 1 to 2 minutes. Pour the gravy through a fine-mesh sieve and serve with the turkey.
Tips & Notes
- Shopping tip: Look for turkey labeled “natural” or “organic” in natural-foods stores or well-stocked supermarkets. Turkeys labeled “heritage” are also typically “natural.” If you can’t find one, don’t overlook this recipe. It works with conventional turkey, too; just skip the brining (Steps 1-2) and start with Step 3.
Per serving: 128 calories; 4 g fat ; 180.3 mg sodium
Prosciutto, Pear & Hazelnut Stuffing
Makes: 12 servings, 1/2 cup each
Active Time: 1 hour
Total Time: 2 1/4 hours
- 3 teaspoons extra-virgin olive oil, divided
- 4 ounces prosciutto, thinly sliced, cut into ribbons
- 2 cups onion, chopped
- 1/4 cup minced shallot
- 2 teaspoons minced fresh sage
- 2 teaspoons minced fresh thyme
- 1 teaspoon minced fresh rosemary
- 8 cups stale baguette, preferably multi-grain, cut into 1/2-inch cubes
- 2 pears, ripe but firm, chopped
- 1/3 cup chopped flat-leaf parsley
- 1/3 cup chopped hazelnuts, toasted
- 1 14-ounce can reduced-sodium chicken broth
- 1/4 teaspoon lite salt
- Freshly ground pepper, to taste
- Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
- Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.
- Wipe out the pan and heat the remaining 2 teaspoons oil over medium-high heat. Add onion and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes. Add sage, thyme and rosemary and cook, stirring, for 1 minute more. Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth; toss to combine. Season with salt and pepper. Spoon the stuffing into the prepared baking dish; cover with foil.
- Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more.
Tips & Notes
- Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.
- Note: If you don’t have stale bread ready to use, spread the baguette cubes on a baking sheet and toast at 250°F until crisped and dry, about 15 minutes.
- Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Per serving: 188 calories, 4.45 g fat, 269mg sodium
Healthy Fall Recipe for the Family
Slow Cooked Cranberry Barbecue Chicken
6 chicken thighs, skin removed (about 2 1/4 lb. total)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 can (14 oz.) whole berry cranberry sauce
- 1 cup Multi-Grain cereal (crushed to 1/2 cup)
- 1 can (8 oz.) crushed pineapple, drained
- 1/2 cup barbecue sauce
- 2 tablespoon Dijon mustard or spicy brown mustard
- 3 cups hot cooked brown rice
- 1 medium onion, sliced
- Place chicken thighs on rack of broiler pan. Sprinkle with salt and pepper. Broil 4- to 5-inches from heat for 10 minutes or until lightly browned, turning once.
- In 5- to 6-quart crock pot place onion and chicken. In small bowl stir together cranberry sauce, Cereal, pineapple, barbecue sauce and mustard. Pour over chicken. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
- Place rice on serving plate. Top with chicken. Stir sauce. Serve over chicken
460 calories per serving