Roasted Chickpea

 

Preparation Time:  30 minutes

Ingredients:

• 1 can chickpeas, drained
• olive oil spray
  
• salt
• chili pepper powder
  
• cumin
• paprika
• coriander
• curry powder
• garlic powder

Directions:

1.  Preheat oven to 375°. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed.
2.  Arrange on a baking sheet in a single layer and roast for about 30-35 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don't burn. They will be golden brown and crunchy on the inside when done, not moist.
3.  In a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil spray. Immediately toss with spices while hot. Eat at room temperature.

*3 Servings

SOURCE:  Roasted Chickpea

Apricot Truffles

 

Ingredients:


100g almonds, soaked for 12 to 48 hours and blanched
60g dried apricots
6 to 8 honey dates
1tbsp lemon zest
1tsp of vanilla essence
 

Directions:  

Process the almonds, apricots and dates in a food processor using the “s” blade. Add the lemon zest and vanilla, form the dough into small balls, and chill well before serving. Delicious!

SOURCE:  Apricot Truffles

Apricot Oil

Halibut and Chickpea Salad

 

 Preparation Time:  30 minutes

 Ingredients:

Halibut:

• 1 (6-ounce) halibut steak
• 2 teaspoons extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

 Salad:

• 1 head frisee, chopped
• 1 cup arugula, chopped
• 10 cherry tomatoes, halved
• 1 (15-ounce) can chickpeas (garbanzo beans)
• 1 fennel bulb, stalk removed, halved, and thinly sliced
• 1/4 cup extra-virgin olive oil
• 1 lemon, juiced
• 2 teaspoons honey
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

 

Directions:

1.  For the halibut: Place a grill pan over medium-high heat. Brush the halibut with olive oil and season both sides with salt and pepper. Grill until cooked through, about 4 minutes per side. Let the fish rest for a few minutes then cut into 1-inch cubes.
2.  For the salad: In a large bowl, combine the frisee, arugula, tomatoes, chickpeas, and fennel. In a small bowl mix together the olive oil, lemon juice, honey, cumin, salt, and pepper. Drizzle the olive oil mixture over the salad and toss to combine. Top with fish and serve.

*4-6 servings

SOURCE:   Halibut and Chickpea Salad

Halibut With Vegetables

Swordfish with Citrus Pesto

Preparation Time:  35 minutes 

Ingredients: 

Citrus pesto:

nocoupons

• 1 bunch fresh basil, stemmed (about 3 cups)
• 1/2 cup pine nuts, toasted
• 1 clove garlic
• 1 lemon, zested and juiced
• 1 orange, zested and juiced
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup extra-virgin olive oil
• 1 cup grated Parmesan

Swordfish:

nocoupons

• 4 (6-ounce) swordfish steaks
• Extra-virgin olive oil
• Salt and freshly ground black pepper

 

Directions:

1.  Blend the basil, pine nuts, garlic, zests, juices, salt, and pepper in a food processor until the mixture is finely chopped. With the machine running, gradually add the olive oil until the mixture is smooth and creamy. Transfer to a bowl and stir in the Parmesan.

2.  Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush both sides of the swordfish fillets with olive oil and season with salt and pepper. Grill the swordfish about 3 to 4 minutes on each side for a 1-inch thick fillet.

3.  Transfer the grilled swordfish to serving plates, top with the citrus pesto, and serve. 

*4 Servings 

SOURCE:  Swordfish with Citrus Pesto

Swordfish

Heart Healthy Breakfast Scramble

 

Preparation Time: 10 minutes 

Ingredients:

• PAM Original No-Stick Cooking Spray
• 1  link low fat smoked sausage
• 3  cups  frozen hash brown potatoes, shredded style, thawed (3 cups = 9 oz)
• 1  can (14.5 oz each) Hunt's Diced Tomatoes with Basil, Garlic & Oregano, drained
• 1  carton (16 oz each) Egg Beaters Original (16 oz = 2 oz)
• Chopped fresh parsley, optional
  

 
Directions: 
1. Spray large nonstick skillet with cooking spray; set aside. Cut sausage lengthwise into quarters; cut crosswise into slices. Add to prepared skillet along with the potatoes; mix well. Cook over medium-high heat 7 minutes or until sausage and potatoes are evenly browned, stirring occasionally.

2. Place tomatoes in microwavable dish; cover with paper towel. Microwave on HIGH 1 to 2 minutes, or until heated through. Stir. Cover to keep warm.

3. Add Egg Beaters to skillet; cook just until Egg Beaters are set, stirring occasionally. Spoon evenly onto 8 serving plates; top with the tomatoes. Sprinkle with parsley, if desired.

*8 servings (about 1/2 cup each)

SOURCE:  Heart Healthy Breakfast Scramble

Cucumber Cream Cheese Nibblers

 

Ingredients:

1 cucumber
Reduced fat cream cheese
Whole grain baguette

Directions:

1. Slice the baguette into half inch slices.
2. Smear cream cheese on each piece.
3. Slice cucumber into quarter inch slices.
4. Top one cucumber slice on top of the cream cheese.
5. If you like dill, you can sprinkle some on top. Enjoy!
   

SOURCE:  Cucumber Cream Cheese Nibblers

Cucumber

Pumpkin & Granola Parfait

 

Ingredients: 

• 1  container (6-ounces) plain low-fat yogurt
• 2  teaspoons honey
• 1/4  teaspoon pumpkin-pie spice
• 1  whole-grain crunchy granola bar, crumbled
• 1/2  cup canned pumpkin

 

Directions:

1.  Mix together yogurt, honey and pumpkin-pie spice.
2.  In a bowl, layer yogurt mixture, granola-bar crumbs and pumpkin. 



SOURCE:  Pumpkin and Granoa Parfait

Pumpkin

Chef Salad

 

Ingredients 

1  (4 oz.) boneless, skinless chicken breast half      

1/8  teaspoon  salt 

Freshly ground black pepper, to taste 

2  strips turkey bacon 

2  ounces  sliced low-fat Swiss cheese, cut into slivers 

2  ounces  reduced-fat yellow Cheddar cheese, sliced into slivers 

0.5  ounce  sliced turkey pepperoni, cut into slivers 

4  radishes, thinly sliced 

1  large tomato, trimmed and cut into 1/2-inch dice 

1  small cucumber, peeled and thinly sliced 

1  carrot, peeled and shredded 

1  (7 or 8 oz.) bag baby romaine 

1  tablespoon  olive oil 

1  tablespoon  balsamic vinegar

 

Preparation

1.  Sprinkle chicken with salt and pepper on both sides. 

2.  Cook over medium heat in a grill pan or gas grill, turning once, about 10 minutes total.

3.  Let chicken cool, and then cut into thin slices. 

4.  Cut slices into slivers. 

5.  Cook bacon in microwave until crisp; let cool completely on a paper towel.

6.  In a large salad bowl, combine Swiss cheese, Cheddar cheese, pepperoni, radish, tomato, cucumber and carrot. Add chicken, lettuce, oil and vinegar. Toss well, crumble bacon on top and toss again. Serve immediately.

*4 Servings

 

Nutritional Information

Calories: 209

Fat: 12g (sat 3g)

Protein: 18g

Carbohydrate: 8g

Fiber: 2g

Cholesterol: 46mg

Sodium: 333mg

SOURCE:  Chef Salad

Orange Flavored Chicken

 

Ingredients:
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch strips
2 cup cooked white rice, kept hot
Rind of a small orange sliced into thin strips
1 1/2 Tbsp cornstarch
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp sugar
1 Tbsp white wine vinegar
2 tsp peanut oil
1/2 tsp ground ginger
2 medium garlic cloves, minced
2 Tbsp low-sodium soy sauce
2 medium scallions, chopped
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 tbsp sesame seeds

**For added nutritional value, substitute the white rice with brown rice

Directions:
1.  In a bowl, whisk together the soy sauce, broth, sugar, cornstarch, ginger, and vinegar, then set aside.
2.  In a large skillet, heat peanut oil on medium-high heat. 

3.  Add orange rinds, scallions, garlic and red pepper flakes and cook for about 2 minutes. 

4.  Add in the chicken and cook for approximately 6 minutes, or until chicken is golden brown.

5.  Now mix in the sauce and let simmer until the chicken is cooked all the way through and the sauce starts to get thick, this should take approximately 3-4 minutes. 

6.  On a plate, serve chicken and sauce over rice and garnish with a sprinkle of sesame seeds

*Serving size = 1 cup of chicken and 1/2 cup of rice

SOURCE:  Orange Flavored Chicken

Low-fat Blueberry Scones

 

Preparation Time: 25 minutes 

Ingredients:

2 cups unbleached flour 

1/4 cup sugar 

1/4 tsp salt 

1/2 tsp baking soda 

1 tbsp baking powder 

1/4 (half stick) cup frozen butter 

3/4 cups light buttermilk 

1 egg 

1 tsp vanilla 

1 cup fresh blueberries

Directions:

1.  Preheat the oven to 400°.
2.  In a large bowl, mix all the dry ingredients.
3.  Using the large holes of a cheese grater, grate the frozen butter into the flour. Mix well with flour.
4.  In a medium bowl, mix the buttermilk, egg and vanilla.
5.  Using a fork, slowly stir in the wet ingredients to the dry ingredients, until all the mixture is moistened. Do not over work the dough. Fold in the blueberries.
6.  Line a cookie sheet with a Silpat, or parchment paper. 
7.  Drop large spoonfuls onto the cookie sheet (to avoid tough scones, do not press or compact). 8.  Bake in the center rack 18 minutes.  
9.  Remove and let them cool about 5 minutes before eating.

*8 servings 

SOURCE:  Low-fat Blueberry Scones

Blueberry

Rasberry Fool

 

Preparation Time: 30 minutes

Ingredients:

225g fresh raspberries

2tbsp honey

500g pot of Greek yohurt

Zest of one lemon

Hazelnuts

Directions:

1. In a glass bowl, crush the raspberries with a fork. Add the honey and mix until the raspberries and honey are well combined. Leave to stand for 10 minutes to draw out the juices of the raspberries.

2. Meanwhile, put the Greek yogurt into another large bowl, add the zest of one lemon and beat until smooth.

3. Spoon 2tbsp of the raspberry mixture into a glass and top with 2tbsp of the yogurt mix. Continue to the top of the glass and sprinkle with hazelnuts. Chill in the fridge for 15 minutes then serve.

 * 4 Servings

SOURCE:  Rasberry Fool

Blueberry Cookies

 

Here's a healthy treat for kids and adults a like.  This is one of my personal favorites.  Yummy! 

Preparation Time: 15 minutes

Ingredients:

75 g (2 3/4 oz) low fat polyunsaturated margarine

5 tablespoons artificial sweetener

1 egg, beaten

1/2 teaspoon vanilla essence

a pinch of salt

175 g (6 oz) self raising flour, sifted

grated zest of a lemon

150 g (5 1/2 oz) fresh blueberries

Directions:

1. Preheat the oven to Gas Mark 4/180ºC/fan oven 160ºC and line two baking sheets with baking parchment.

2. Cream together the margarine and sweetener until light and fluffy and then add the egg and vanilla extract and beat again. Add the salt, flour and lemon zest. Stir together until you have a smooth dough.

3. Place tablespoons of the dough on to the baking sheets, spaced well apart and shape each one into a round. Press the blueberries into the top of the cookies and bake for 12-15 minutes, until golden. Cool on a wire rack.

*Makes: 12 cookies

Cook’s tip:

Use vanilla essence (or extract), rather than vanilla flavouring, which may smell like vanilla, but is nothing like the real thing.

Per Serving: 83 Calories 

SOURCE:  Blueberry Cookies

Blueberry

Kale and Bacon Broth

 

A comforting soup made with cheap ingredients like fresh kale and bacon.

Preparation Time:  40 - 45 minutes

Ingredients:

2tbsp sunflower oil

1 large red onion, peeled and sliced

2 cloves garlic, peeled and crushed

6-8 rashers smoked streaky bacon, chopped

500g (1lb) potatoes, peeled and cut into chunks

1 litre (1¾ pints) ham or vegetable stock

200g (7oz) kale, finely shredded

Salt and ground black pepper

Directions: 

1. Heat the oil in a large pan and add the onion, garlic and bacon. Cook over a medium heat for 7-10 minutes, stirring occasionally, until the ingredients have started to turn a light golden colour.

2. Add the potatoes to the pan and cook for a further 2-3 minutes, stirring occasionally. Pour in the stock and bring the mixture to the boil. Reduce the heat and then simmer the broth for about 15-20 minutes, until the potatoes are soft.

3. Remove the pan from the heat and use a potato masher to break up the potatoes, leaving them slightly chunky.

4. Return the pan to the heat and bring to the boil, then add the shredded kale to the pan and simmer for about 5 minutes, until the kale is just tender. Season to taste and serve straight away.

*3-4 Servings

Per Serving:

Calories per serving: 324

Fat per serving: 19g

Saturated fat per serving: 5g

SOURCE:  Kale and Bacon Broth

Kale

Garden Fresh Low Fat Ratatouille

Ingredients: 

2 tbsp olive oil 

4-5 cloves garlic, crushed and finely chopped
1 large Vidalia (sweet) onion, quartered and very thinly sliced
1 small eggplant, cubed
2 green (or red, yellow, or orange) bell peppers, coarsely chopped
4 large tomatoes, coarsely chopped, or 2 cans (14.5 ounces each) diced tomatoes
3-4 small zucchini and/or yellow squash, cut into 1/2 inch slices
1 tsp dried leaf basil (double this if using fresh)
1/2 tsp dried leaf oregano (double this if using fresh)
1/4 tsp dried leaf thyme (double this if using fresh)
2 tbsp chopped fresh parsley
Freshly ground pepper and salt to taste

Directions:
1.  In a 4-quart saucepan, heat olive oil over medium-high heat. 

2.  Add garlic and onions and cook, stirring often, until softened, about 6 to 7 minutes (you can cover the saucepan to “sweat” the onions for a while and speed up cooking). 

3.  Add eggplant; stir until coated with oil. 

4.  Add peppers and zucchini; stir to combine. 

5.  Cover and cook for 10 minutes, stirring occasionally to keep vegetables from sticking.

6.  Add tomatoes and herbs; mix well. 

7.  Cover and cook over low heat about 15 minutes, or until eggplant is tender but not too soft.

* Serves 4

SOURCE:  Garden Fresh Low Fat Ratatouille

Breakfast Parfait

Here's a nutritious and very simple recipe to start your day right.  It's perfect when you're in a hurry, but still don't want to miss your day's energy boost!

Preparation Time: 10 minutes 

Ingredients:

3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ  

Directions:

Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ. 

*1 serving

Per Serving:

Calories 248

Carbohydrates 35 grams

Fat 2 grams

Protein 23 grams

Dietary Fiber 3 grams

Saturated Fat 1 gram

Monounsaturated Fat 1 gram

Cholesterol 7 mg

Potassium 414 mg

Sodium 24 mg

SOURCE: Breakfast Parfait

Citrus Berry Smoothie

 

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

Preparation Time: 5 minutes

Ingredients:

1 1/4 cups fresh berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
2 tablespoons nonfat dry milk
1 tablespoon toasted wheat germ
1 tablespoon honey
1/2 teaspoon vanilla extract

Directions:

Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

*Makes 1 smoothie, about 2 cups


Per serving: 
432 calories
3 g fat (2 g sat, 0 g mono)
15 mg cholesterol
77 g carbohydrate
20 g protein
7 g fiber
250 mg sodium
617 mg potassium

SOURCE:  Citrus Berry Smoothie

Citrus Juicer

Lemon Rasberry Muffins

 

The secret to the sparkling flavor of these delicately crumbed muffins is the strips of lemon zest finely ground into the sugar. Enjoy the muffins warm right from the oven.

Preparation Time: 40 minutes

Ingredients:

1 lemon
1/2 cup sugar
1 cup nonfat buttermilk (see Tip)
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour or whole-wheat pastry flour (see Shopping Tip)
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries

Directions:

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.

* Makes 1 dozen muffins

Per muffin: 
185 calories
7 g fat (1 g sat, 4 g mono)
18 mg cholesterol
27 g carbohydrate
4 g protein
2 g fiber
245 mg sodium
42 mg potassium.

SOURCE:  Lemon Rasberry Muffins

Sweet Lemon

Tofu Parmigiana

 

Instead of having a greasy, battered coating, the tofu “steaks” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. This Italian classic will please even those who are tofu-phobic.

Preparation Time: 30 minutes

Ingredients:

1/4 cup plain dry breadcrumbs
1 teaspoon Italian seasoning
1 14-ounce package firm or extra-firm water-packed tofu, rinsed
1/4 teaspoon garlic powder
1/4 teaspoon salt
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 small onion, chopped
8 ounces white mushrooms, thinly sliced
1/4 cup grated Parmesan cheese
3/4 cup prepared marinara sauce, preferably low-sodium
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons chopped fresh basil

Directions:

1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

*4 servings

Per serving: 
262 calories
16 g fat (5 g sat, 7 g mono)
13 mg cholesterol
15 g carbohydrate
16 g protein
3 g fiber
597 mg sodium
443 mg potassium.
  

SOURCE:  Tofu Parmigiana


Soft Tofu