Moroccan Tagine of Chicken and Chickpeas
Red Lentil and Sweet Potato Soup
There are many versions of this excellent soup, which tastes wonderful when served either hot or chilled. Some recipes have chunky potatoes, and others are smooth—you can prepare this one whichever way you like.
ingredients | SERVES 4
¼ cup olive oil
2 leeks, coarsely chopped
1 large sweet onion, chopped
2 large baking potatoes, peeled and chopped
2 cups chicken broth
1 teaspoon salt
1 cup 2 ¼ milk
1 cup whipping cream
¼ cup chopped chives
Salt and freshly ground pepper to taste Garnish of ¼ cup chopped watercress
1. Heat the olive oil in a large soup kettle. Be sure to rinse the sand out of your leeks! Add the leeks and onion and sauté for 5 minutes over medium heat.
2. Add the potatoes, chicken broth, and salt. Simmer until the potatoes are tender. Set aside and cool.
3. Put the soup through a ricer or purée in the blender until smooth.
4. Pour the soup back into the pot, add the milk, whipping cream, and chives and reheat. Add salt and pepper to taste. Float the watercress on top for garnish.
PER SERVING Calories: 491 | Fat: 33 g | Protein: 8 g | Sodium: 469 mg | Carbohydrates: 40 g | Fiber: 4.4 g
To add flavor and spice to any of your dishes, add chili powder, jalapeño peppers, chipotle peppers, cayenne pepper, red pepper, or serrano peppers.
Low-fat, High-fiber
INGREDIENTS | SERVES 6
4 cups black beans
1 teaspoon olive oil
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
2 cups frozen corn
2 cups tomatoes, diced
2 cups crushed tomatoes
½ cup green onions, sliced
2 tablespoons chili powder
1 teaspoon cumin
½ cup bell peppers, diced
1 cup chicken broth
1 cup water
Green Onions
Green onions, also called scallions, are milder in flavor than most onions. They may be cooked or used raw, and they show up in lots of salads and Asian recipes. Diced scallions are used in soups as well as noodle and seafood dishes.
1. Combine all ingredients in a large saucepan.
2. Cook on medium heat for 15 minutes.
3. Reduce heat to low, simmer for another 10 minutes, then serve.
PER SERVING Calories: 267 | Fat: 3 g | Protein: 15 g | Sodium: 292 mg | Carbohydrates: 50 g | Fiber: 15 g
To make this an even lighter soup with fewer calories, reduce the amount of brown rice you use.
Vegan, High-fiber, Lactose-free
INGREDIENTS | SERVES 8
2 cups instant brown rice
4 cups California-blend vegetables, chopped
1 cup Brussels sprouts, cut in half
2 cups sweet potatoes, peeled and cubed
4 cups vegetable broth
½ teaspoon all-purpose seasoning
1 clove fresh garlic, minced
1 teaspoon Italian herbs
½ cup yellow onions, diced
1 tablespoon olive oil
1 teaspoon oregano
¼ cup fresh parsley
½ teaspoon black pepper
1 cup celery, chopped
2 cups water
1. Combine all ingredients in a large saucepan. Cook on medium-high heat for 15 minutes.
2. Reduce heat to low and simmer for another 10 minutes. Add additional water if soup dries out.
PER SERVING Calories: 352 | Fat: 5 g | Protein: 9 g | Sodium: 1,130 mg | Carbohydrates: 69 g | Fiber: 7 g
It’s very important to trim the bottom of the asparagus off or clean it very well, as this portion of the vegetable often contains sand.
Low-fat, Lactose-free, Low-carb
ingredients | SERVES 4
8 ounces fresh asparagus
4 cups low-sodium chicken broth
1 cup dry white wine
3 boneless, skinless chicken breasts, thinly sliced
½ teaspoon fresh garlic, minced
1 cup frozen green peas
¼ teaspoon parsley
¼ teaspoon dill
¼ teaspoon tarragon
½ teaspoon sesame oil
⅓ cup vermicelli rice noodles
1 tablespoon low-sodium soy sauce
½ cup green onions, sliced Salt and pepper to taste
Spice It Up
A great but relatively inexpensive kitchen tool you might want to invest in is a pepper grinder. The flavor of freshly cracked pepper is much cleaner and more intense than store-bought ground pepper. Read the directions on the pepper grinder, as many models are adjustable for the size of the grind.
1. Wash and cut the woody end off asparagus, then cut into 1½” segments and set aside.
2. Add chicken broth and wine to a large saucepan and bring to a boil. Add chicken, asparagus, garlic, peas, and herbs to saucepan.
3. Simmer on low for 15 minutes and add sesame oil, noodles, soy sauce, and green onions to the saucepan. Simmer for an additional 10 minutes. Add salt and pepper to taste.
PER SERVING Calories: 272 | Fat: 2 g | Protein: 36 g | Sodium: 772 mg | Carbohydrates: 18 g | Fiber: 3 g
Tuscan cuisine combines a mixture of vegetables with the flavor of Mediterranean aromatic herbs.
Low-calorie, High-fiber, Lactose-free
INGREDIENTS | SERVES 6
1 clove fresh garlic, minced
2 cups zucchini, sliced
1 teaspoon oregano
½ cup bell peppers, diced
2 cups tomatoes, diced
1 teaspoon all-purpose seasoning
1 teaspoon cumin
½ cup carrots, sliced
1 cup red wine
3 cups white beans, cooked
4 cups chicken broth
½ teaspoon black pepper
1 tablespoon tomato paste
½ cup celery, sliced
1. Combine all ingredients in a large saucepan. Cook on medium-high heat for 15 minutes.
2. Reduce heat to low, simmer for another 10 minutes, then serve.
PER SERVING Calories: 242 | Fat: 4 g | Carbohydrates: 33 g | Protein: 14 g | Sodium: 595 mg | Fiber: 9 g
Minestrone is an Italian soup that translates roughly to “the big soup.” It is a thick soup made with vegetables, often with the addition of pasta or rice.
High-fiber, Low-fat, Vegan
INGREDIENTS | SERVES 6
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
3 cups cannellini beans
1 cup white mushrooms, sliced
½ cup white onions, chopped
½ cup celery, chopped
1 teaspoon dried parsley
1 teaspoon dried basil
½ teaspoon red pepper flakes
2 cups diced tomatoes
1 cup frozen spinach
2 cups water
What Are Cannellini Beans?
Cannellini beans are white Italian kidney beans, and they give this recipe a robust flavor. If you can’t get a hold of cannellini beans, you can substitute great northern beans or navy beans. Always keep a few cans of different kinds of beans on hand for use in soups and salads.
1. Combine all ingredients in a large saucepan. Cook on medium-high heat for 15 minutes.
2. Reduce heat to low, simmer for another 10 minutes, then serve.
PER SERVING Calories: 366 | Fat: 1 g | Protein: 25 g | Sodium: 53 mg | Carbohydrates: 67 g | Fiber: 17 g
Potatoes and beans may sound like a strange combination, but it is heart-warming and delicious.
Low-fat, High-fiber, Lactose-free
ingredients | SERVES 4
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced
1 teaspoon paprika
3 tomatoes, chopped
1 teaspoon dried oregano leaves
2 potatoes, peeled and diced
4 cups fat-free, low-sodium chicken broth
1 (15-ounce) can garbanzo beans, rinsed and drained
½ cup chopped fresh basil leaves
¼ teaspoon salt
⅛ teaspoon pepper
½ cup chopped fresh parsley
1. In a large saucepan, heat olive oil over medium heat. Add onion and garlic; cook and stir until crisp-tender, about 5 minutes. Add paprika, tomatoes, and oregano. Reduce heat to low and cook, stirring frequently, for 5 minutes.
2. Add potatoes and broth, cover, and bring to a boil. Reduce heat to low and simmer for 5 minutes, stirring occasionally. Add garbanzo beans and cook until potatoes are tender, 5 to 8 minutes longer.
3. Add basil, salt, and pepper and simmer for 3 to 5 minutes longer to heat through. Sprinkle with parsley and serve.
PER SERVING Calories: 346 | Fat: 5 g | Protein: 9 g | Sodium: 361 mg | Carbohydrates: 45 g | Fiber: 8.5 g
This fragrant, delicious soup is great any time of year, but especially once the weather has turned colder.
High-fiber, Low-calorie
INGREDIENTS | SERVES 6
1 clove fresh garlic, minced
1 cup bell peppers, diced
1 cup yellow onions, diced
3 teaspoons lemon juice
3 cups chicken broth
½ teaspoon red pepper
1 teaspoon ground ginger
½ teaspoon cumin
4 cups chickpeas, cooked
½ teaspoon all-purpose seasoning
2 cups carrots, sliced
3 tablespoons tomato paste
1 cup baking potatoes, cubed
What Are Chickpeas?
Chickpeas, also known as garbanzo beans, are loaded with folate, zinc, protein, and dietary fiber—and they taste great! It’s a great idea for vegetarians to toss these little guys in meals throughout the week.
1. Combine all ingredients in a large saucepan. Cook on medium-high heat for 15 minutes.
2. Simmer for another 10 minutes, then serve.
PER SERVING Calories: 250 | Fat: 4 g | Protein: 14 g | Sodium: 471 mg | Carbohydrates: 43 g | Fiber: 6 g
To keep a quick and easy source of healthy veggies on hand, grab a bag of frozen mixed vegetables at a wholesale store and keep them in your freezer.
Low-fat, High-fiber, Lactose-free
ingredients | SERVES 6
1 clove fresh garlic, minced
1 cup bell peppers, diced
1 cup white onions, diced
1 cup celery, sliced
3 cups chicken broth
4 cups frozen mixed vegetables
½ teaspoon all-purpose seasoning
¼ cup fresh parsley
1 cup baking potatoes, diced
2 cups whole-wheat rotini pasta
2 cups water
1. Combine all ingredients in a large saucepan. Cook on medium-high heat for 15 minutes.
2. Reduce heat to low and simmer for another 10 minutes. Add additional water if soup dries out.
PER SERVING Calories: 259 | Fat: 2 g | Protein: 13 g | Sodium: 465 mg | Carbohydrates: 52 g | Fiber: 10 g
This salad makes perfect use of leftover salmon! Salmon will only remain good in the fridge for two days, so make sure you find a good use for it quickly!
Low-calorie, Low-carb, Gluten-free, Lactose-free
ingredients | SERVES 1
1 (5-ounce) salmon filet, cooked
1 cup spinach leaves
½ cup red grapes
¼ cup shredded carrots
½ tablespoon sliced almonds
1 tablespoon dried cranberries
Combine ingredients in a bowl and enjoy!
PER SERVING Calories: 211 | Fat: 7 g | Protein: 30 g | Sodium: 130 mg | Carbohydrates: 5 g | Fiber: 2 g
In Morocco, a traditional tagine is a stew cooked at very low temperatures so the meat has time to become very tender.
Low-fat, Lactose-free
INGREDIENTS | SERVES 6
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
2 teaspoons paprika
1 teaspoon ground ginger
½ teaspoon turmeric
1 cup yellow onions, chopped
2 cups tomatoes, diced
2 cups chickpeas, cooked
¼ cup cilantro, chopped
2 cups low-sodium chicken broth
6 boneless, skinless chicken breasts, cut in chunks
Add all ingredients to a large saucepan. Cook on medium high for 10 to 12 minutes, stirring often. Simmer for 8 to 10 minutes.
PER SERVING Calories: 264 | Fat: 3 g | Protein: 37 g | Sodium: 260 mg | Carbohydrates: 22 g | Fiber: 3 g
This soup is a fun alternative to tacos with the same great flavors. You might also add a dollop of fat-free sour cream for a cool, creamy taste.
High-fiber
INGREDIENTS | SERVES 8
½ cup red onions, diced
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
4 cups tomatoes, diced
3 cups crushed tomatoes
¼ teaspoon black pepper
¼ cup fresh cilantro, chopped
3 cups chicken broth
3 cups whole-wheat tortilla strips
½ cup shredded fat-free Cheddar cheese
Slow Down
Did you know that it takes your stomach about 20 minutes to let your brain know it’s full? For this reason, it’s important for you to slow down and give your body a chance to do its job. Chew each bite slowly, savor the taste of your food, and stop when your brain says “enough!”
1. Combine all ingredients except tortillas and cheese in a large saucepan. Cook on medium-high heat for 15 minutes. Reduce heat to low and simmer for another 10 minutes.
2. Toast tortilla strips in toaster oven until crispy.
3. Serve soup and sprinkle with cheese and tortilla strips.
PER SERVING Calories: 426 | Fat: 8 g | Protein: 17 g | Sodium: 1,493 mg | Carbohydrates: 76 g | Fiber: 8 g
For a creamier soup, add 1 cup of fat-free sour cream or plain yogurt after cooking. Swirl cream and soup together gently.
Low-calorie, Low-fat, High-fiber, Vegan, Lactose-free
INGREDIENTS | SERVES 4
1 white onion, chopped
1 celery stick, finely chopped
1 large carrot, sliced 1½ cups sweet potato, cubed
1 cup red lentils, cooked
1 bay leaf
½ teaspoon fresh garlic, minced
½ teaspoon all-purpose seasoning
5 cups vegetable or chicken broth
2 tablespoons fresh cilantro, chopped
Plentiful Lentils
Lentils come in many colors, from yellow to red-orange to green, brown, and black. Lentils can come whole or split, and many varieties come decorticated, or with their skins removed. All varieties are high in proteins, so they’re a great choice all around!
1. Spray a large saucepan with nonstick cooking spray. Add onions and celery and cook on medium-high heat for 2 minutes, stirring often.
2. Add carrots, sweet potatoes, lentils, bay leaf, garlic, all-purpose seasoning, and broth to saucepan. Cover and cook on medium for 10 minutes.
3. Reduce heat to low and simmer for an additional 10 minutes. Remove bay leaf and blend soup in batches in a food processor.
4. Return soup to saucepan, add cilantro, and simmer for 5 minutes.
PER SERVING Calories: 184 | Fat: 2 g | Protein: 12 g | Sodium: 1,030 mg | Carbohydrates: 29 g | Fiber: 7 g
Chunky bleu cheese is the only type to serve with this salad.
Low-calorie, Low-carb, Vegan
ingredients | SERVES 4
2 pears
3 tablespoons canola oil
1½ tablespoons apple cider vinegar
Salt and pepper to taste
1 teaspoon whole-grain mustard
½ cup watercress, washed, dried, stems trimmed
1 cup arugula, washed, dried, stems trimmed
2 ounces bleu cheese, crumbled
Awesome Arugula
Arugula is a leafy green that is rich is vitamin C and potassium. It has a rich, peppery taste and is generally used in salads but also appears cooked as a vegetable with pasta sauces or meats in northern Italy. The strong flavor of the arugula is a great complement to the pears and bleu cheese in this salad.
1. Core the pears. Cut into ¾” slices. In 1 teaspoon of canola oil, sauté the pears until brown.
2. Mix the remaining oil with the vinegar, salt, and pepper. Add mustard, whisking until dressing is slightly thick.
3. Mix watercress and arugula in a plastic bag and pour into a salad bowl. Add bleu cheese, pears, and dressing. Toss and serve immediately.
PER SERVING Calories: 198 | Fat: 15 g | Protein: 4 g | Sodium: 202 mg | Carbohydrates: 14 g | Fiber: 3.2 g
Honey-roasted turkey offers a unique sweetness, but you can substitute regular roasted turkey if you prefer.
High-fiber
ingredients | SERVES 1
2 cups spinach
2 ounces honey-roasted turkey breast, sliced
4 tomato slices
1 tablespoon shredded low-fat mozzarella
4 red apple slices
1 tablespoon sweet vinaigrette dressing of choice
Combine all ingredients in a large bowl. Serve with a tablespoon of sweet dressing, such as fat-free raspberry vinaigrette, on the side if you’d like.
PER SERVING Calories: 379 | Fat: 4 g | Protein: 19 g | Sodium: 993 mg | Carbohydrates: 73 g | Fiber: 14 g
Traditional chicken cordon bleu is horribly high in fat and calories. This dish will allow you to enjoy some of those flavors without paying too high a caloric price.
High-fiber
INGREDIENTS | SERVES 1
2 cups romaine lettuce
2 ounces boneless, skinless chicken breast
1 ounce sliced deli ham
¼ cup plum tomatoes
¼ cup shiitake mushrooms
1 tablespoon low-fat shredded Swiss cheese
1 tablespoon fat-free honey Dijon dressing
Combine all ingredients in a bowl except for dressing. Serve with dressing on the side.
Shiitake Mushrooms
Fresh and dried shiitake mushrooms have many uses in East Asian cuisine. In Chinese dishes, they are often sautéed in vegetarian meals. In Japan, they are served in miso soup. In Korean cuisine, they are commonly used in dishes such as bulgogi (marinated grilled beef). Luckily, these tasty mushrooms have a place in American cuisine as well!
Use a prewashed, chopped, and ready-to-use bag of salad mix to save time.
Low-calorie, Low-fat, Low-carb, High-fiber, Lactose-free
ingredients | SERVES 1
2 cups green leaf lettuce
3 ounces grilled boneless, skinless chicken breast
¼ cup plum tomatoes
1 cup alfalfa sprouts
¼ cup shredded carrots
1 teaspoon sesame seeds
2 tablespoons mandarin oranges
1 tablespoon sesame ginger dressing, fat-free
Combine all ingredients except dressing in a bowl. Serve with dressing on the side.
PER SERVING Calories: 187 | Fat: 3 g | Protein: 23 g | Sodium: 204 mg | Carbohydrates: 16 g | Fiber: 5 g
The mango, feta, and pine nuts in this salad offer incredible textural differences yet perfectly complementary flavors.
Low-calorie, Low-carb, Gluten-free
ingredients | SERVES 1
2 cups romaine lettuce
3 ounces Simple Grilled Chicken Breasts (page 98)
¼ cup plum tomatoes
2 tablespoons chopped mangos
½ tablespoon toasted pine nuts
1 tablespoon feta cheese
Combine all ingredients in a large bowl. Choose a low-fat citrus dressing to serve on the side.
Fantastic Feta
Feta is a brined curd cheese traditionally made in Greece. It is an aged cheese, commonly produced in blocks, and has a slightly grainy texture. It is often used in salads (ever heard of Greek salad?—see the next page), pastries, and other baked dishes. You’ll also find it in other recipes in this book, such as Hummus Tomato Pita Pizza (page 216).
The Greek diet is associated with a decreased risk of cancer. To pursue Mediterranean-style eating habits, enjoy olives, fruit, beans, and fish on a regular basis.
Low-calorie, Low-carb, Vegetarian, Gluten-free
INGREDIENTS | SERVES 1
2 cups romaine lettuce
¼ cup tomatoes, diced
2 tablespoons cucumbers, diced
2 kalamata olives
2 pepperoncini
2 tablespoons red onions, diced
¼ cup bell pepper slices
1 tablespoon feta cheese
Combine all ingredients in a bowl. Serve with Greek dressing on the side.
PER SERVING Calories: 119 | Fat: 6 g | Protein: 6 g | Sodium: 344 mg | Carbohydrates: 12 g | Fiber: 4 g
Use caution when ordering this at a restaurant. Taco salads are often comprised of fatty ground beef, full-fat cheese, sour cream, and a fried tortilla shell.
Low-calorie, Low-fat, High-fiber, Vegetarian, Gluten-free
INGREDIENTS | SERVES 1
2 cups romaine lettuce, chopped
3 ounces lean ground turkey or Boca Meatless Ground Burger, cooked
2 tablespoons tomatoes, diced
2 tablespoons black beans
2 tablespoons onions, caramelized
2 tablespoons corn
1 tablespoon shredded low-fat Cheddar cheese
1 jalapeño pepper, sliced
Layer all ingredients in a bowl. Serve with salsa.
PER SERVING Calories: 233 | Fat: 2 g | Protein: 29 g | Sodium: 462 mg | Carbohydrates: 34 g | Fiber: 12 g
Never heard of steak showing up in Caesar salad? Give it a try. It’s a great way to make a meal out of a side salad.
ingredients | SERVES 1
2 cups romaine lettuce
2 ounces grilled, lean steak
½ tablespoon reduced-fat grated Parmesan cheese
2 tablespoons fat-free garlic Caesar croutons
Healthy Steak?
Steak isn’t always considered health food, but that doesn’t mean you can never have it. Just make sure the steak you choose is lean, and pair it with truly healthful fruits and vegetables. Beef provides much-needed iron and protein in a tasty package.
1. Wash lettuce and chop to desired size.
2. Slice steak into strips.
3. Combine all ingredients in a bowl and serve with 1 tablespoon fat-free Caesar dressing (optional).
PER SERVING Calories: 282 | Fat: 10 g | Protein: 14 g | Sodium: 529 mg | Carbohydrates: 24 g | Fiber: 2 g
Add a diced tomato for color if you like. It provides a touch of fiber with a negligible amount of calories.
Vegetarian, Lactose-free
ingredients | SERVES 4
2 cups elbow macaroni, cooked according to package directions
⅓ cup diced celery
⅓ cup finely chopped Vidalia onion
⅔ cup Miracle Whip salad dressing
⅔ cup dry mustard
1 teaspoon Splenda
3 tablespoons fat-free sour cream
Salt and pepper to taste
Mix all ingredients together. Cover, refrigerate until cold, and serve.
Magnificent Macaroni
Cook the macaroni al dente so it’s still chewy. Al dente is an Italian term meaning “to the tooth”—firm. A firmer pasta adds a great texture to salad. Pasta can also be cooked al dente for casseroles where the noodles will cook further in the oven.
Per Serving Calories: 275 | Fat: 9 g | Protein: 11 g | Sodium: 376 mg | Carbohydrates: 36 g | Fiber: 1.8 g
You can use golden raisins or dark-colored raisins in this classic and easy salad. Substitute dried currants for a slightly sweeter taste.
Low-calorie, Low-fat, Vegetarian
ingredients | SERVES 6
1 (8-ounce) can crushed pineapple
2 Granny Smith apples, peeled and chopped
½ cup diced celery
⅓ cup raisins
½ (12-ounce) package gemelli pasta
½ cup plain low-fat yogurt
¼ cup plain nonfat mayonnaise
½ teaspoon cinnamon
⅛ teaspoon salt
1. Bring a large pot of salted water to a boil. Meanwhile, drain pineapple, reserving juice.
2. In a serving bowl, combine pineapple, apples, celery, and raisins and mix well. Cook pasta according to package directions until al dente; drain well.
3. Add pasta to apple mixture. In a small bowl, combine 3 tablespoons reserved pineapple liquid, yogurt, mayonnaise, cinnamon, and salt and mix well. Pour over salad and toss to coat. Cover and refrigerate for 3 to 4 hours before serving.
PER SERVING Calories: 180 | Fat: 2 g | Protein: 8 g | Sodium: 131 mg | Carbohydrates: 61 g | Fiber: 3.5 g
Make sure your seafood is thoroughly cooked before mixing this salad. Serve the salad by itself or on whole-wheat buns.
Low-calorie, Low-fat, Low-carb
INGREDIENTS | SERVES 4
¼ pound lump crabmeat, cooked
½ pound shrimp, cooked and diced
4 teaspoons dried chives
1 stalk celery, diced
¼ cup fat-free sour cream
1 teaspoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste
1 teaspoon Splenda
1 head iceberg lettuce
Combine all ingredients. Cover salad and refrigerate until chilled. Serve salad on iceberg lettuce leaves.
Expensive Seafood
Seafood can be expensive, but that doesn’t mean it’s off-limits to college students. Like most things, there’s a cheaper way to do seafood; you just have to know what it is! Look in the freezer section of the grocery store for big bags of frozen shrimp, scallops, fish, and other types of seafood. These are much more affordable by the pound, and by keeping large bags of seafood in your freezer, you’ll always have some on hand.
PER SERVING Calories: 170 | Fat: 2 g | Protein: 32 g | Sodium: 279 mg | Carbohydrates: 7 g | Fiber: 1 g