Grilled Fruit and Cheese Sandwiches
Pasta with Wilted Spinach and Bacon
Raspberry or Strawberry Coulis
To add some bulk to this smoothie, add a small orange to the mixture after blending so you have some sweet orange chunks in the smoothie.
Low-calorie, Low-fat, Vegetarian
INGREDIENTS | SERVES 1
1 cup orange juice
½ cup nonfat yogurt
½ cup skim milk
Combine all ingredients in a blender until smooth. Pour into a tall glass.
PER SERVING Calories: 221 | Fat: 0 g | Protein: 12 g | Sodium: 140 mg | Carbohydrates: 41 g | Fiber: 0 g
This smoothie is a great option if you’re looking to boost your antioxidants.
Vegetarian, High-fiber, Low-fat, Gluten-free
INGREDIENTS | SERVES 1
¼ cup blueberries
¼ cup fresh strawberries
1 large peach, sliced
1 cup raspberries
½ cup nonfat yogurt
½ cup skim milk
Combine all ingredients in a blender until smooth. Pour into a tall glass.
Have a Fruit Frenzy
This isn’t called a medley smoothie for nothing. Experiment with all different kinds of fruit in this recipe, from mango to pineapple to kiwi. Chances are, most combos will taste great. Oh, and make sure you keep the seeds in fruits like raspberries and kiwi. They contain an extra dose of fiber.
Per Serving Calories: 272 | Fat: 2 g | Protein: 14 g | Sodium: 160 mg | Carbohydrates: 55 g | Fiber: 14 g
This smoothie will transplant you to the Caribbean in minutes. Garnish with a cherry and it’s pure bliss.
Vegetarian, Low-fat, Gluten-free
INGREDIENTS | SERVES 1
1 cup canned unsweetened pineapple chunks
1 cup coconut water
½ cup nonfat yogurt
½ cup skim milk
Combine all ingredients in a blender until smooth. Pour into a tall glass.
Coconut Water
Coconut water is found in young coconuts. It can be drunk straight from the coconut. Contrary to popular belief, coconut milk is not the liquid found inside a whole coconut. It is made from mixing water with shredded coconut. This mixture is strained through cheesecloth to filter out the coconut pieces.
PER SERVING Calories: 307 | Fat: 1 g | Protein: 14 g | Sodium: 411 mg | Carbohydrates: 63 g | Fiber: 4.2 g
This is a perfect dessert that is quick and easy to make whenever you are grilling. You can get fresh pineapple, peeled, cored, and cut in fat circles.
Vegetarian, Low-fat, Low-calorie, Low-carb, Lactose-free
INGREDIENTS | SERVES 4
4 thick slices pineapple, about
1 each Juice of
½ lime
4 teaspoons brown sugar
1. Brush both sides of the pineapple slices with lime juice and sprinkle with brown sugar.
2. Place sugar-coated pineapple slices on a hot grill; turn after 3 minutes. Grill another 3 minutes.
3. When the pineapples are done, you should have a nice brown caramel color. Top with lemon sorbet and a drizzle of melted dark chocolate if you want to gild the lily.
Per Serving Calories: 29 | Fat: 0 g | Protein: 2.4 g | Sodium: 4.3 mg | Carbohydrates: 13 g | Fiber: 2.6 g
This fresh salad can be made with almost any fruit that’s in season. Use a different flavor of yogurt if you’d like.
Vegetarian, Low-calorie, Low-fat
INGREDIENTS | SERVES 12
1 cantaloupe
1 honeydew melon
1 ripe pineapple
¼ cup honey
½ cup lemon yogurt
¼ cup pineapple-orange juice
2 tablespoons chopped mint
Bring It with You
Fruit salads like this one are easy to pack in a plastic container and take with you to class, to the park, or anywhere. Having a healthy snack on hand will help you resist the urge to buy less-healthy food while you’re out. Just don’t forget to bring a fork or spoon!
1. Cut melons in half, remove seeds, and cut into balls with a melon baller, or cut into cubes. Remove leaves from pineapple and cut off skin. Remove center core and slice. Combine fruits in large serving bowl.
2. In small bowl, combine remaining ingredients and mix well. Pour over fruits and toss to coat. Cover and chill for at least 4 hours before serving.
PER SERVING Calories: 108 | Fat: 1 g | Protein: 1.1 g | Sodium: 16 mg | Carbohydrates 27 g | Fiber: 1 g
Old-fashioned molded salads are great for parties because they must be made ahead of time. And leftovers are delicious for breakfast!
Low-calorie, Vegetarian, Lactose-free
INGREDIENTS | SERVES 10
2 (3-ounce) packages peach-flavored gelatin
2 cups boiling water
¼ cup orange juice
1 (8-ounce) can crushed pineapple, drained
1 (16-ounce) can whole berry cranberry sauce
1 (15-ounce) can peach slices, drained and chopped
½ cup chopped walnuts
Gelatin salads
There are a few tricks to making gelatin salads. First, be sure to completely dissolve the gelatin in the boiling liquid in the first step. Spoon up a small amount and make sure you can’t see any grains of sugar or gelatin. And never use fresh or frozen pineapple, kiwi, or guava in gelatin salads; they will keep it from setting.
1. In large bowl, combine gelatin and boiling water; stir until gelatin is completely dissolved. Add remaining ingredients and mix well.
2. Pour into 2-quart mold or glass baking dish and chill until firm. Cut into squares to serve.
PER SERVING Calories: 233 | Fat: 4 g | Protein: 2.7 g | Sodium: 18 mg | Carbohydrates: 48 g | Fiber: 1.7 g
This colorful salad is perfect with a grilled steak for a summer dinner. Serve it with some grilled cheese bread for the finishing touch.
Vegetarian, Low-calorie, Low-fat
INGREDIENTS | SERVES 8
1 (16-ounce) package baby carrots
1 pint grape tomatoes
1 green bell pepper, chopped
½ cup sugar
¼ cup apple-cider vinegar
⅓ cup olive oil
1 teaspoon Worcestershire sauce
2 tablespoons Dijon mustard
8 cups mixed lettuces
Cooked Versus Uncooked Carrots
Cooking carrots helps break down the cell structure and fiber in the vegetable and makes the nutrients—especially beta carotene, a precursor to vitamin A—more available to your body. The cooked vegetable is also sweeter than it is when raw, because sugars are readily available to interact with taste buds on your tongue.
1. In medium saucepan, place carrots; cover with cold water. Bring to a boil over high heat; reduce heat to medium and simmer for 4 to 7 minutes until carrots are tender when pierced with fork. Immediately drain and cover with cold water. Drain again and combine with tomatoes and bell pepper in serving bowl.
2. In small bowl, combine sugar, vinegar, olive oil, Worcestershire sauce, and mustard and mix well until blended. Pour over carrot mixture; cover and refrigerate for 1 hour. When ready to eat, toss with lettuces and serve.
PER SERVING Calories: 170 | Fat: 10 g | Protein: 1.5 g | Sodium: 65 mg | Carbohydrates: 21 g | Fiber: 3 g
Bulgur, or cracked wheat, is a nutritious and tasty side dish that’s chewy and nutty. It is high in fiber, which fills you up and keeps you satisfied hours after lunch.
Vegetarian, Low-calorie, Low-fat, Low-carb
INGREDIENTS | SERVES 8
1 cup bulgur
2 cups boiling water
½ cup chopped flat-leaf parsley
⅓ cup raisins
⅓ cup dried currants
½ cup chopped green onion
¼ cup lime juice
1 tablespoon olive oil
½ teaspoon salt
⅛ teaspoon pepper
Currants
Currants are small berry-like fruits that are most commonly found in red and black varieties. The tart flavor of the red currant is slightly stronger than the black. Because of their strong flavor, currants are usually cooked, dried, or made into jellies, as opposed to being eaten fresh on their own.
1. In a medium bowl, combine bulgur and boiling water. Cover and let stand for 20 minutes, or according to package directions, until tender.
2. Drain to remove excess moisture, if necessary, then transfer to a serving bowl. Add parsley, raisins, currants, and green onion; toss to mix well. In a small bowl, stir together lime juice, oil, salt, and pepper. Add to the bulgur mixture, toss well, and serve.
3. Mixture can be heated in the microwave, if desired. Microwave on 50 percent power for 2 to 3 minutes, remove, and stir. Continue microwaving on 50 percent power for 1-minute intervals until mixture is steaming. Let stand for 5 minutes, then serve.
PER SERVING Calories: 130 | Fat: 2 g | Protein: 1.3 g | Sodium: 162 mg | Carbohydrates: 14 g | Fiber: 2 g
Serve this shrimp with a squeeze of lemon juice for flavor and with cocktail sauce in a cup on the side for dipping.
Low-calorie, Low-fat, Low-carb
INGREDIENTS | SERVES 4
2 quarts water
½ teaspoon salt
1 teaspoon lemon juice
1 pound raw colossal shrimp, peeled and deveined
Cocktail sauce for dipping
Combine water, salt, and lemon juice in a saucepan and bring to a boil. Add shrimp and cook uncovered for 3 minutes or until shrimp turn pink. Drain and rinse shrimp. Serve with cocktail sauce.
PER SERVING Calories: 121 | Fat: 2 g | Protein: 23 g | Sodium: 449 mg | Carbohydrates: 1 g | Fiber: 0 g
Tender and crisp green beans are perked up with lemon and orange juice in this simple side dish.
Low-calorie, Low-fat, Low-carb, Vegetarian
INGREDIENTS | SERVES 6
1½ pounds fresh green beans
3 tablespoons butter
3 cloves garlic, minced
2 tablespoons lemon juice
¼ cup orange juice
1 teaspoon grated orange zest
1 teaspoon salt
⅛ teaspoon white pepper
1. Bring a large pot of salted water to a boil. Trim green beans and rinse off. Add to water and bring back to a simmer. Cook for 3 minutes, then drain.
2. In large skillet, melt butter and add garlic. Cook over medium heat until garlic is fragrant, about 2 minutes. Then add green beans; cook and stir for 3 to 5 minutes or until beans are crisp-tender. Stir in lemon juice, orange juice, orange zest, salt, and pepper, and heat through.
Per S erving Calories: 94 | Fat: 6 g | Protein: 1 g | Sodium: 449 mg | Carbohydrates: 10 g | Fiber: 1.2 g
Asparagus combined with fresh vegetables is a wonderful and easy side dish that pairs beautifully with any main dish recipe.
High-fiber, Low-carb, Low-calories, Vegetarian, Gluten-free
ingredients | SERVES 4
1 pound asparagus spears
2 tablespoons butter
¼ cup chopped green onion
½ cup chopped tomato
1 avocado, peeled and chopped
Ain’t Asparagus Great?
Asparagus is low in calories, contains no cholesterol, and is very low in sodium. It is also a good source of folic acid, potassium, and dietary fiber. Need another reason to eat it? It tastes delicious!
1. Wash asparagus spears and snap off ends. Place in boiling salted water; cook for 3 to 4 minutes or until just crisp-tender. Drain in a colander and arrange on serving plate.
2. Meanwhile, in small saucepan combine butter with green onion; cook and stir over medium heat until crisp-tender, about 3 minutes. Remove from heat and stir in tomato and avocado. Pour over asparagus and serve.
PER SERVING Calories: 152 | Fat: 13 g | Protein: 3 .4 g | Sodium: 66 mg | Carbohydrates: 9 g | Fiber: 5.4 g
Apricot nectar and dried apricots add flavor to plain white rice in this easy pilaf recipe. Serve it with grilled chicken breasts and a spinach salad for a delicious meal.
Vegetarian
INGREDIENTS | SERVES 6
1 tablespoon olive oil
2 shallots, finely chopped
3 cloves garlic, minced
1½ cups long-grain white rice
½ cup finely chopped dried apricots
2 cups apricot nectar
1 cup water
1 teaspoon salt
⅛ teaspoon cayenne pepper
2 tablespoons butter
1. In heavy saucepan, combine olive oil, shallots, and garlic. Cook and stir over medium heat until vegetables are tender, about 4 minutes. Stir in rice; cook and stir for 2 minutes longer. Add apricots along with remaining ingredients except butter. Bring to a boil, then reduce heat, cover, and simmer for 20 to 25 minutes or until rice is tender and liquid is absorbed.
2. Add butter, cover, and remove from heat. Let stand for 5 minutes. Then stir until butter is combined and serve.
PER SERVING Calories: 303 | Fat: 6 g | Protein: 5.3 g | Sodium: 417 mg | Carbohydrates: 57 g | Fiber: 4.3 g
This recipe is exceptionally flavorful and tasty and is wonderful when served with barbecued meats.
Vegan, Gluten-free, Lactose-free
INGREDIENTS | SERVES 4
2 large Idaho, russet, or Yukon gold potatoes
¼ cup cider vinegar
¼ cup vegetable oil
1 teaspoon salt
1 teaspoon pepper
1 teaspoon sugar
1 teaspoon Hungarian sweet paprika
1 red onion, chopped
2 scallions, chopped
½ cup fresh parsley, chopped
Picnic Time
As with any cold potato or macaroni salad, this dish is a great option to bring to your next picnic or barbecue. And unlike salads that include dairy or mayonnaise, this one will last a little longer out on the picnic table.
1. Peel potatoes and cut into ½” slices.
2. Boil the potatoes in salted water to cover, 10 to 15 minutes, or until just softened.
3. Mix the rest of the ingredients in a large bowl. Drain potatoes and add to the dressing immediately. Toss gently to coat. Serve hot or cold.
PER SERVING Calories: 257 | Fat: 14 g | Protein: 4 g | Sodium: 587 mg | Carbohydrates: 32 g | Fiber: 1.5 g
If you can’t find fresh figs, thin apple slices can be substituted. This rich sandwich is exotic and delicious.
ingredients | SERVES 6
1 loaf Italian bread
2 tablespoons butter, softened
3 tablespoons apricot preserves 6 (1-ounce) slices ham
6 (1-ounce) slices Gruyère cheese
3 fresh figs, thinly sliced
1. Cut loaf in half lengthwise and cut into 6 sections. In small bowl, combine butter and apricot preserves and mix well. Spread mixture on cut sides of all bread pieces.
2. Layer ham, cheese, and fig slices on half of bread pieces; cover with remaining bread pieces. Prepare and preheat panini grill or indoor grill. Spray grill with nonstick cooking spray. Cook 2 sandwiches at a time on the grill, pressing down to flatten sandwiches. Cut in half and serve immediately.
Fresh Figs
Did you know that the fig is actually a flower folded in on itself? Figs are a nutritious “fruit,” high in antioxidants, iron, fiber, and calcium. They ripen fully on the tree, so are usually available fresh only in late summer and fall. You can substitute dried figs for fresh figs in most recipes; just slice them thin and use.
PER SERVING Calories: 469 | Fat: 18 g | Protein: 15 g | Sodium: 1081 mg | Carbohydrates: 54 g | Fiber: 2.6 g
You may never have had fruit with cheese on a sandwich before, but it is delicious! The spread in this recipe can be refrigerated for up to 4 days.
Vegetarian
INGREDIENTS | SERVES 16
2 firm pears, peeled and cored
1 tablespoon lemon juice 1 (8-ounce) can pineapple rings
1 (8-ounce) package cream cheese, softened
2 tablespoons heavy cream
1 cup grated Havarti cheese
1 cup grated Gouda cheese
32 slices oatmeal bread
6 tablespoons butter, softened
All about Pears
Pears have a slightly gritty texture because they contain stone cells, or cells with a thick wall. If the pears are ripened off the tree, they will contain fewer stone cells. If pears are cooked in a recipe, you can use fruit that isn’t quite ripe. The best pears for cooking include the green Anjou and the reddish-brown Bosc.
1. Slice pears into ½” thick slices; sprinkle with lemon juice. Drain pineapple rings and discard juice; place on paper towels to drain further. Prepare and preheat indoor dual-contact grill. Place pear slices on grill; close and grill for 2 to 3 minutes or just until pears develop grill marks. Remove from grill and add pineapple rings to grill. Close grill and cook for 3 to 5 minutes or until pineapple develops grill marks.
2. Let fruit cool for 10 minutes, then coarsely chop. In medium bowl, beat cream cheese with cream until light and fluffy. Stir in Havarti and Gouda and mix well. Stir in fruit; cover, and refrigerate for at least 2 hours before serving.
3. To make sandwiches, place about ¼ cup fruit spread in between bread slices. Butter outsides of sandwiches. Grill until bread is toasted and cheese melts, about 3 to 5 minutes on each side.
PER SERVING Calories: 331 | Fat: 19 g | Protein: 11 g | Sodium: 563 g | Carbohydrates: 31 g | Fiber: 2.6 g
Quesadillas are simply made from two tortillas with a filling, toasted on a griddle until crisp.
Vegetarian
INGREDIENTS | SERVES 4–6
2 tablespoons olive oil
1 onion, chopped
1 red bell pepper, chopped
½ cup chopped mushrooms
1 cup Fresh and Spicy Salsa (page 200)
8 whole-wheat tortillas
1 cup baby spinach leaves
1 cup shredded pepper jack cheese
1. In medium skillet, heat 1 tablespoon olive oil over medium heat. Add onion; cook and stir until crisp-tender, about 4 minutes. Add bell pepper and mushrooms; cook and stir for 2 to 4 minutes longer until tender. Drain and combine in medium bowl with salsa.
2. Arrange tortillas on work surface. Top half of the tortillas with some of the baby spinach leaves and spoon onion mixture on top. Top with cheese, then remaining tortillas and press down gently.
3. Heat griddle or skillet over medium heat. Brush with remaining olive oil, then grill quesadillas, turning once and pressing down occasionally with spatula, until cheese melts and tortillas are toasted. Cut into quarters and serve immediately.
PER SERVING Calories: 297 | Fat: 16 g | Protein: 11 g | Sodium: 562 mg | Carbohydrates: 29 g | Fiber: 3.7 g
By making your own taco shells at home, you significantly decrease the amount of fat in your taco meal.
INGREDIENTS | SERVES 6
2 cups corn or canola oil
6 (6”) flour or whole-wheat tortillas
1 tablespoon olive oil
1 onion, chopped
3 boneless, skinless chicken breasts
1 green bell pepper, chopped
1 jalapeño pepper, minced
1 cup Fresh and Spicy Salsa (page 200)
⅓ cup chopped fresh cilantro
½ cup sour cream
1 cup chopped plum tomatoes
1 cup shredded lettuce
1 cup shredded jalapeño Monterey jack cheese
Cilantro and Coriander: Cousins
Two of the most widely used and loved herbs and spices in the world are derived from the same plant, Coriandrum sativum. The leaves of this plant are frequently referred to as cilantro, while the seeds are most commonly called coriander. Depending on the cuisine, the entire plant is used for the various flavors and aromas.
1. Pour corn or canola oil into a large deep saucepan and place over medium-high heat. Heat until oil temperature reaches 375°F. One at a time, fold tortillas in half and slip into the oil. Hold the taco shape with tongs as the tortilla fries, turning once during frying. Fry for 2 to 4 minutes on each side until the tortilla browns and puffs. Carefully remove from the oil, draining excess oil over the pot, and place on paper towels to drain. Repeat with remaining tortillas.
2. In large skillet, heat olive oil over medium heat. Add onion; cook and stir for 3 minutes. Meanwhile, cut chicken into 1” pieces. Add to skillet; cook and stir for 4 minutes longer. Add bell pepper and jalapeño; cook and stir for 1 minute longer.
3. Stir salsa and cilantro into chicken mixture; remove from heat. Make tacos with the cooled shells, chicken mixture, sour cream, plum tomatoes, lettuce, and shredded cheese.
PER SERVING Calories: 394 | Fat: 24 g | Sodium: 532 mg | Protein: 21 g | Carbohydrates: 25 g | Fiber: 2.3 g
Wilted spinach salad takes on a new twist when served as a hot pasta dish. This super-quick recipe is delicious.
Low-calorie
INGREDIENTS | SERVES 6
6 slices bacon
4 cloves garlic, minced
1 pound spaghetti pasta
3 eggs, beaten
¼ cup heavy cream, divided
½ cup grated Parmesan cheese
2 tablespoons sugar
2 tablespoons white vinegar
1 tablespoon apple-cider vinegar
¼ teaspoon salt
¼ teaspoon pepper
4 cups chopped spinach
1. Bring a large pot of salted water to a boil. Meanwhile, in large skillet, cook bacon until crisp. Remove bacon from skillet and drain on paper towels; crumble and set aside. Remove all but 3 tablespoons bacon drippings from skillet. Add garlic to hot skillet and remove from heat.
2. Add pasta to water and cook according to package directions. Meanwhile, beat eggs, cream, and ¼ cup Parmesan cheese in small bowl. When pasta is done, drain and return to pot. Add egg mixture; toss for 2 minutes and remove from heat.
3. Working quickly, place skillet with bacon drippings over medium-high heat. Add sugar, vinegars, salt, and pepper and bring to a boil. Add spinach; toss until spinach starts to wilt.
4. Add all of spinach mixture to the pasta mixture. Toss over low heat for 2 minutes or until mixture is hot and spinach is wilted. Serve immediately with remaining ¼ cup Parmesan cheese.
PER SERVING Calories: 240 | Fat: 17 g | Protein: 12 g | Sodium: 335 mg | Carbohydrates: 27 g | Fiber: 2 g
This simple fettuccine dish is spicy, creamy, and flavorful. Serve it with a crisp green salad and a fruit salad for a cooling contrast.
High-fiber
INGREDIENTS | SERVES 4
½ pound pork sausage
1 onion, chopped
3 cloves garlic, minced
1 jalapeño pepper, minced
1 green bell pepper, chopped
1 (14-ounce) can diced tomatoes, undrained
12 ounces fettuccine pasta
2 tablespoons flour
½ cup light cream
⅓ cup grated Cotija cheese
What Is Tex-Mex?
Tex-Mex is an abbreviation of Texan-Mexican, a term used to describe a regional American cuisine that blends foods available in the United States with the culinary creations of Mexico. The cuisine is commonly found in Texas as well as other southwestern border states.
1. Bring a large pot of salted water to a boil. Meanwhile, cook pork sausage along with onion and garlic over medium heat, stirring until sausage is brown and vegetables are tender. Drain well. Add jalapeño, bell pepper, and tomatoes; bring to a simmer.
2. Cook pasta according to package directions until al dente. When pasta is almost done, combine flour and cream in a small bowl and beat well. Add to tomato mixture; bring to a boil and simmer for 3 minutes.
3. Drain pasta and add to saucepan with sauce. Toss for 2 minutes, then sprinkle with cheese and serve.
PER SERVING Calories: 703 | Fat: 19 g | Protein: 23 g | Sodium: 777 g | Carbohydrates: 46 g | Fiber: 5.2 g
Crab is such a luxurious meat; it’s a good choice for an appetizer because you use less of it. Serve these little cakes with cocktail sauce and lemon wedges.
Low-calorie
INGREDIENTS | SERVES 6
12 soda crackers, crushed
1 egg, lightly beaten
3 tablespoons plain yogurt
1 teaspoon Worcestershire sauce
1 tablespoon lemon juice 1½ teaspoons Old Bay seasoning
¼ teaspoon crushed red pepper flakes
1 pound lump crabmeat
1 tablespoon olive oil
What Is a Crab Cake?
Don’t get the wrong idea. This isn’t the type of cake you give to someone on their birthday. Crab cakes are an American dish composed of crabmeat and various other ingredients, such as bread crumbs, milk, eggs, onions, and seasonings. Crab cakes are traditionally associated with the area surrounding the Chesapeake Bay, in particular the state of Maryland and the city of Baltimore.
1. In a large bowl, combine cracker crumbs, egg, yogurt, Worcestershire sauce, lemon juice, seasoning, and red pepper flakes and mix well.
2. Add the crabmeat and gently fold mixture together. Form into 6 patties.
3. Heat olive oil in large nonstick skillet over medium heat. Add the patties and cook, turning once, until patties are brown and crisp and hot, about 10 to 15 minutes. Serve immediately.
PER SERVING Calories: 193 | Fat: 6.6 g | Protein: 14 g | Sodium: 883 mg | Carbohydrates: 18 g | Fiber: 0.7 g
These little tartlets are cute and bite-sized. Place them on a serving tray and garnish with chopped chives or cilantro.
Low-calorie, Low-fat, Low-carb, Vegetarian
INGREDIENTS | MAKES 32 TARTLETS
¾ cup frozen corn, thawed
1 cup canned black beans, rinsed
¼ cup chopped tomato
1 tablespoon lemon juice
⅛ teaspoon pepper
⅓ cup low-fat sour cream
32 mini frozen phyllo tartlet shells, thawed
Mini Phyllo Shells
You can find mini phyllo tartlet shells in the freezer section of supermarkets. They are made from phyllo (or filo or fillo) dough and are very crisp. They’re already prepared, so all you have to do is let them thaw. They can be filled with just about anything and served as appetizers or dessert.
1. Drain the corn and black beans very well. Combine with tomato, lemon juice, and pepper in small bowl, then stir in sour cream. Cover and chill until serving time.
2. To serve, spoon 1 tablespoon of the corn mixture into each tartlet shell. Serve immediately.
PER SERVING Calories: 29 | Fat: 0.47 g | Protein: 1.6 g | Sodium: 2.2 mg | Carbohydrates: 4.9 g | Fiber: 1 g
Tuna is delicious as an appetizer when it’s cut into cubes and marinated in a lemon mixture.
Low-calorie, Low-carb, Low-fat
INGREDIENTS | SERVES 8
2 tablespoons lemon juice
1 tablespoon low-sodium soy sauce
1 tablespoon sesame oil
2 green onions, minced 2 (⅓-pound) tuna filets
¼ cup sesame seeds, toasted
1. In shallow bowl, combine lemon juice, soy sauce, sesame oil, and green onions and mix well. Cut the tuna into 1” cubes and add to the marinade; toss to coat and let stand for 15 minutes.
2. Preheat oven to 400°F. Arrange the fish in a single layer on a baking sheet. Bake until fish is just opaque, about 5 to 7 minutes. Sprinkle with sesame seeds and serve immediately with toothpicks.
PER SERVING Calories: 73 | Fat: 4.8 g | Protein: 6.6 g | Sodium: 78 mg | Carbohydrates: 1.2 g | Fiber: 0.65 g
Choose the flavor you prefer!
Low-calorie, Low-fat, Vegetarian
INGREDIENTS | MAKES 6 OUNCES
8 ounces strawberries or raspberries, washed and hulled
1 teaspoon lemon juice
Sugar substitute like Splenda to taste (start with one packet)
Blend all ingredients in the blender. Strain and serve.
What Is Coulis?
Haven’t you been going to French class? Coulis just means “sauce.” This fruity variety is delectable over ice cream, sherbet, or sorbet. Make a bunch and save it for when you have a sweet tooth!
Per Serving Calories: 94 | Fat: 1.8 g | Protein: 1.8 g | Sodium: 1.8 mg | Carbohydrates: 22 g | Fiber: 13 g
This is a quick and easy supper, in addition to being good for you. You can blanch the broccoli in advance.
INGREDIENTS | SERVES 2
½ pound broccoli florets
½ pound salmon filet, skin removed
1 tablespoon canola oil
1 teaspoon Asian sesame oil
1 teaspoon ginger root, minced
2 slices pickled ginger, chopped
1 clove garlic, minced
1 teaspoon hoisin sauce
Optional: 1 cup brown rice Garnish of
5 scallions, chopped
1. Blanch the broccoli in boiling water for 5 minutes; drain.
2. Toss the broccoli and salmon over medium-high heat with the canola oil and sesame oil. Cook, stirring for 3 to 4 minutes.
3. Add the ginger root, pickled ginger, garlic, and hoisin sauce and serve over rice, garnished with scallions.
PER SERVING Calories: 627 | Fat: 17 g | Sodium: 536 mg | Protein: 33 g | Carbohydrates: 33 g | Fiber: 4 g
This delicious sauce is perfect over vanilla ice cream. It can also be frozen for future use.
Low-calorie, Low-fat, Low-carb, Vegetarian
INGREDIENTS | MAKES 1 CUP
4 medium-sized ripe peaches
½ cup water
1 teaspoon sugar substitute, or to taste Juice of ½ lemon
1. Place the peaches in a saucepan with water. Boil for 2 to 3 minutes. Cool; remove pits and skins.
2. Place in the blender with sugar substitute and lemon juice. Blend and serve.
PER 2 OUNCES Calories: 19 | Fat: 1 g | Protein: 0.48 g | Sodium: 0.27 mg | Carbohydrates: 5 g | Fiber: 0.95 g
This is a wonderful flavor combination for spring and summer. And this pudding is low-fat and low-carb!
Low-calorie, Low-fat
ingredients | SERVES 4
1 envelope unflavored gelatin
¼ cup cold water
1 cup fresh rhubarb, cut in 1” pieces
¼ cup water
½ pint strawberries, washed, hulled, and sliced (half reserved for topping)
½ cup Splenda sugar substitute for baking
2 cups nonfat vanilla yogurt
Rockin’ Rhubarb
There are a few different ways to use rhubarb in cooking. One way is to cut up the stalks into 1-inch pieces and boil them in water. Add ½ to ¾ cup of sugar for each pound of rhubarb, then add cinnamon and/or nutmeg to taste. Sometimes a tablespoon of lime juice or lemon juice is added. The sliced stalks are boiled until soft. Alternatively, you can use rhubarb in a recipe, like this one.
1. Place the gelatin and cold water in the jar of the blender.
2. In a saucepan, over medium heat, boil the rhubarb, water, and half the strawberries with the Splenda.
3. Add the hot fruit to the gelatin and pulse to chop and mix the gelatin with the fruit. Cool until room temperature.
4. Swirl the fruit and yogurt together and spoon into glasses or bowls. Add strawberries for topping.
PER SERVING Calories: 224 | Fat: 0.5 g | Sodium: 175 mg | Protein: 7.9 g | Carbohydrates: 48 g | Fiber: 1.7 g
This delicious and easy coffeecake has double the coconut flavor and the sweet tang of pineapple. Serve it warm with some scrambled eggs for a great brunch.
INGREDIENTS | SERVES 18
1½ cups sugar
¼ cup brown sugar
1 teaspoon cinnamon
1 cup coconut
½ cup chopped macadamia nuts
⅓ cup butter, softened
2 eggs
1 (6-ounce) container coconut yogurt
1 (5-ounce) can crushed pineapple, drained
2 tablespoons butter, melted 2½ cups flour
2 teaspoons baking powder
1 teaspoon baking soda
Flaked or Grated Coconut?
It all depends on your taste! Flaked coconut is made of slightly thicker and shorter strands. Grated coconut has longer and thinner strands. And shredded coconut is usually the thinnest of all; it can dry out within a couple of weeks. If it does become dry, you can soak it, or any of these prepared coconut forms, in milk for 30 minutes; squeeze dry and use immediately.
1. Preheat oven to 375°F. Grease a 9” × 13” pan with unsalted butter and set aside. In small bowl, combine
½ cup sugar, ¼ cup brown sugar, cinnamon, coconut, and macadamia nuts and mix well. Mix in ⅓ cup butter until crumbly; set aside.
2. In large bowl, beat eggs with the yogurt until blended. Stir in drained pineapple, 1 cup sugar, and 2 tablespoons melted butter. Add flour, baking powder, and baking soda and mix until just combined. Pour into prepared pan and sprinkle with coconut mixture. Bake for 25 to 35 minutes or until coffeecake is deep golden brown. Cool on wire rack for 30 minutes, then serve.
PER SERVING Calories: 264 | Fat: 12 g | Protein: 3 g | Sodium: 191 mg | Carbohydrates: 36 g | Fiber: 1.3 g