9.
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Pasta with marinara sauce and grilled vegetables
SERVES 4
Ingredients
For the dressing
- 2 tablespoons extra-virgin olive oil |
- 1 zucchini, sliced lengthwise |
- 1 teaspoon salt |
- 1/2 teaspoon minced garlic |
- 2 tablespoons chopped onion |
- 1/2 teaspoon dried oregano |
- 1 teaspoon sugar |
- 8 ounces whole-wheat spaghetti |
- 1/8 teaspoon freshly ground
black pepper |
- 1 yellow summer squash,
sliced lengthwise |
- 1 sweet onion, sliced into
1/4-inch-wide rounds |
- 1 tablespoon chopped fresh basil
or 1 teaspoon dried basil |
- 10 large fresh tomatoes,
peeled and diced |
- 2 red peppers, sliced into chunks |
Directions
To make the marinara sauce, in a heavy skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add tomatoes, salt, garlic, chopped onions, basil, sugar, oregano and black pepper. Simmer uncovered until the sauce thickens, about 30 minutes.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Brush the red peppers, squash, zucchini and sweet onion with the remaining olive oil. Place the vegetables on the grill rack or broiler pan. Grill or broil, turning as needed, until the vegetables are tender, about 5 to 8 minutes. Transfer the vegetables to a bowl and set aside.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly. Divide the pasta evenly among individual plates. Top with the marinara sauce and grilled vegetables. Serve immediately.
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Nutritional Analysis (per serving)
Calories 270 |
Cholesterol 0 mg |
Protein 8 g |
Sodium 380 mg |
Carbohydrate 46 g |
Fiber 4 g |
Total fat 6 g |
Potassium 559 mg |
Saturated fat 1 g |
Monounsaturated fat 4 g |
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10.
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Pork tenderloin with apples and balsamic vinegar
SERVES 4
Ingredients
- 1 tablespoon olive oil |
- 1/2 cup chopped apple |
- 1 cup chopped onion |
- 1 cup low-sodium chicken broth |
- 1 pound pork tenderloin, trimmed
of all visible fat
- Freshly ground black pepper, to taste |
- 1 1/2 tablespoons fresh
rosemary, chopped |
- 1 1/2 tablespoons balsamic vinegar |
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Directions
Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray. In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 160 F (medium).
Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes. To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and serve immediately.
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Nutritional Analysis (per serving)
Calories 215 |
Cholesterol 75 mg |
Protein 25 g |
Sodium 93 mg |
Carbohydrate 10 g |
Fiber 1 g |
Total fat 8 g |
Potassium 515 mg |
Saturated fat 2 g |
Calcim 23 mg |
Monounsaturated fat 4 g |
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11.
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Quiche
SERVES 6
Ingredients
- 1/2 cup chopped onion |
- 1 egg |
- 2 egg whites |
- 1/2 cup fat-free sour cream |
- 6 ounces lean ham, chopped
(about 1 1/4 cups) |
- 6 ounces shredded low-fat
Swiss cheese |
- 1/8 teaspoon ground cinnamon |
- 1/4 teaspoon ground cumin |
- 1 ready-made 9-inch pie crust |
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Directions
Preheat the oven to 350 F.
Spray a skillet with cooking spray. Add the onions and cook over medium heat until tender. In a large bowl, whisk together the egg, egg whites and sour cream.
Stir in the sauteed onions, ham and cheese. Pour the mixture into the unbaked pie shell. Bake until the eggs are set and lightly browned, about 40 minutes. Cut into 6 wedges and serve immediately.
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Nutritional Analysis (per serving)
Serving size : 1 wedge |
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Calories 247 |
Monounsaturated fat 4 g |
Protein 19 g |
Cholesterol 62 mg |
Carbohydrate 16 g |
Sodium 643 mg |
Total fat 11 g |
Fiber < 1 g |
Saturated fat 3 g |
Calcium 314 mg |
Potassium 193 mg |
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12.
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Roasted salmon with maple glaze
SERVES
6
Ingredients
- 1/4 cup maple syrup |
- 1 garlic clove, minced |
- 1/8 teaspoon fresh cracked black pepper
-
Fresh mint or parsley for garnish |
- 2 pounds salmon, cut into 6
equal-sized fillets |
- 1/4 cup balsamic vinegar |
- 1/4 teaspoon kosher or sea salt |
Directions
Preheat the oven to 450 F.
Lightly coat a baking pan with cooking spray. In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.
Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total. Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.
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Nutritional Analysis (per serving)
Calories 314 |
Cholesterol 69 mg |
Protein 25 g |
Sodium 152 mg |
Carbohydrate 21 g |
Fiber 1 g |
Total fat 14 g |
Potassium 624 mg |
Calcium 31 mg |
Saturated fat 3 g |
Monounsaturated 5 g |
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13.
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Seasoned baked cod
SERVES
4
Ingredients
- 4 cod fillets, each 4 ounces |
- 1 lemon, cut into 4 wedges |
- 2 teaspoons Old Bay seasoning |
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Directions
Preheat the oven to 350 F.
Lightly coat 4 squares of aluminum foil with cooking spray. Place a cod fillet on each piece of aluminum foil. Squeeze a lemon wedge over each fillet, and sprinkle each with 1/2 teaspoon Old Bay seasoning.
Wrap the aluminum foil around the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.
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Nutritional Analysis (per serving)
Serving size: 1 fillet |
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Calories 98 |
Cholesterol 49 mg |
Protein 21 g |
Sodium 382 mg |
Carbohydrate 3 g |
Fiber 0 g |
Total fat 1 g |
Potassium 507 mg |
Saturated fat trace |
Calcium 35 mg |
Monounsaturated fat trace |
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14.
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Spicy ground turkey tacos
SERVES 2
Ingredients
- 2 teaspoons chili powder
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- 1/2 teaspoon cumin |
- 1/4 teaspoon oregano |
- 6 ounces extra-lean ground turkey |
- 1/2 cup chopped onion |
- 2 medium tomatoes, diced |
- 1/2 cup salsa |
- 2 cups shredded lettuce |
- 4 whole-wheat,
low-fat flour tortillas,
about 6 inches in diameter,
warmed in the microwave |
- 1/4 cup shredded sharp
cheddar cheese |
Directions
In a small bowl, stir together the chili powder, cumin and oregano.
In a nonstick frying pan, add the ground turkey and onion. Cook over medium heat until the turkey is browned and onion is translucent. Drain well. Add the spices to the turkey mixture. Stir to mix evenly.
To serve, place a 1/4 cup of the turkey mixture in each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, and then roll to close. Serve immediately.
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Nutritional Analysis (per serving)
Serving size:
2 tacos |
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Calories 340 |
Cholesterol 49 mg |
Protein 28 g |
Sodium 423 mg |
Carbohydrate 31 g |
Fiber 7 g |
Total fat 13 g |
Calcium 209 mg |
Saturated fat 4 g |
Monounsaturated fat 4 g |
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15.
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Spinach lasagna with sun-dried tomato sauce
SERVES 8
Ingredients
- 2 tablespoons plus 2
teaspoons
olive oil |
- 1 1/2 tablespoons all-purpose
(plain) flour |
- 10 ounces fresh cremini or
shiitake mushrooms, sliced |
- 12 no-boil spinach lasagna
sheets, about 7 by 3 1/2 inches |
- 6 cups baby spinach
leaves, chopped |
- 1 tablespoon chopped fresh
flat-leaf (Italian) parsley |
- 1/2 cup dry-packed sun-dried
tomatoes, soaked in water to
rehydrate, drained and chopped |
- 2 green (spring) onions, including
tender green tops, sliced |
- 2 garlic cloves, minced |
- 1 cup plain soy milk (soya milk) |
- 1 shallot, minced |
- 1/4 teaspoon salt |
- 1 cup vegetable stock |
- 2 cups fat-free ricotta cheese |
- 3/4 cup grated Parmesan cheese |
- 1 egg white |
- 1 tablespoon chopped fresh basil |
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Directions
In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened.Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.
In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.
In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly. In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.
Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.
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Nutritional Analysis (per serving)
Calories 288 |
Cholesterol 6 mg |
Protein 17 g |
Sodium 526 mg |
Carbohydrate 39 g |
Fiber 4 g |
Total fat 8 g |
Monounsaturated fat 4 g |
Saturated fat 2 g |
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