The Principles of Meatloaf
The ultimate comfort food has to be meatloaf!! What could be easier than mixing everything in one bowl and leaving it to bake? I’ve had my fair share of meatloaves over the years: everything from very good moist ones to dreadfully dry, boring ones. Meatloaf needs to be flavorful, but subtle; no one wants to be walloped with too much garlic or heavy spices. There are a few principles to follow for the first three meatloaves in this chapter.
The most important part of making a great meatloaf has everything to do with how you handle the ingredients. When you mix your meatloaf, use the gentlest effort to get everything combined. A light hand prevents a compact, dry-tasting meatloaf. Mix it well enough to incorporate all the ingredients, but try not to overmix.
The first three meatloaves are baked without the use of a traditional loaf pan. I’ve always loved the nice crunchy coating that forms all the way around a meatloaf that’s simply shaped and then cooked on a baking sheet. I think you’ll love baking your meatloaf this way; the oven hot air has a chance to rotate around, giving the loaf a really nice appearance. Cooking this way also prevents the meat from simply steaming in a pan, which can render the meatloaf tasteless.
I skip the fine breadcrumbs called for in many meatloaf recipes in favor of the thick-cut panko ones. The Pork and Brown Rice Meatloaf is a fine example of how to use high-fiber grains that help bind the meat just as well as the breadcrumbs do. The rice should already be cooked in the recipe, so be sure to make up a batch ahead of time. Brown rice freezes well, so you could prepare more than you need and freeze it for future meatloaf making. Frozen, cooked brown rice is now a convenient staple product found in the freezer section of many major supermarkets.
All three meatloaves create a mellow flavor by sautéing the onion, garlic, and bell pepper instead of adding them raw as many other meatloaf recipes state. These vegetables will absorb the other flavors in the meatloaf and mix better than if you added the vegetables without sautéing them first.
I suggest choosing 1–3 dry spices or herbs, or a combination of both, to add to the mix. For the Classic Meatloaf, all it needs is a sprinkle of Italian seasoning. The Pork and Brown Rice Meatloaf incorporates Asian flavors of curry and ginger, and A Better Turkey Meatloaf is compatible with sage and thyme. Just by changing the choice of spices and herbs, you’ll have an entirely different meal all based on the same technique.
For a saucy topping, I’ve skipped the usual stewed tomatoes and tomato sauce, which I find flat tasting and with an overly sloppy appearance. I like a zestier flavor by combining ketchup, mustard, and just a touch of brown sugar to assist in the browning process. I switched it up in the Pork and Brown Rice Meatloaf by using hoisin sauce, which gives the loaf a really rich look.
Always let the meatloaf rest at least 5–7 minutes prior to slicing. Use a slicing knife instead of a chef’s knife to create beautiful, even-looking pieces. Go ahead and master these first three loaves and then we will move on to other types of meatloaves that build on what you’ve accomplished.
Vegetarian Meatloaves
When I started eating vegetarian more and more, I was anxious to master the vegetarian meatloaf. When done right, vegetarian meatloaf can be quite comforting.
You’ll start by sautéing onions, garlic, and bell peppers, the same way as you did for the previous three recipes. Don’t skip this step: the browning of these vegetables is critical for best results. In these vegetarian meatloaves, I added carrots to the mix for extra nutrition and to add a delightful subtle sweetness to the loaf.
These loaves are soft, so they are baked within a pan versus the free-form style of the previous loaves. It’s fun to make any of these in individual ramekins as I’ve done for the Mushroom and Walnut Meat Loaf. Be very gentle when slicing these loaves.
I only added a glaze for the Lentil and Brown Rice Loaf. It’s rich and bold and can be spread on top of the Mushroom and Walnut Meat Loaf and the Tofu Meatloaf. I experimented with using a tomato-based glaze, but it just blended in with all the other flavors, so this BBQ balsamic glaze made a much better counterpoint to the relatively mild-flavored loaves.
Nontraditional Meatloaves
These meatloaves will add even more variety to your dinner (or lunch) menus. The Mini Meatloaves are a perfect example of excellent portion control.
The Bison Meatloaf gives you a chance to try a whole new lean protein you might not have tried. Ground bison or buffalo, as it is called, is not difficult to find and the taste is rich, but without a dense amount of fat. My recipe testers thought this was a perfect loaf to serve at the holidays.
The Stuffed Meatloaf is a great blueprint to stuff with whatever vegetables you like. Feel free to experiment. Visually, it makes a really nice appearance with the filling exposed. I’d fan it out on the dinner plate or serve sliced in a row on a nice platter.
For the ultimate in comfort food, finish your meatloaf making with the Veal and Lamb Meatloaf. It has a satisfying deep flavor and it’s a nice change from beef. Treat yourself and pick up New Zealand ground lamb—it’s the best!
Serves: 6 | Serving size: 3 ounces (approx. 1 1/2 inches thick) | Prep time: 20 minutes | Cook time: 50–55 minutes
Ask anyone about childhood food memories and meatloaf is usually mentioned. We owned a collection of loaf pans when I was growing up, but my mom used them more for baking bread than forming meatloaves. She was the one who taught me to form a meatloaf into an oblong shape on a baking sheet, which let the air circulate all the way around the loaf to produce those crusty edges.
2 teaspoons olive oil
1 small onion, minced
1/3 cup finely minced green or red bell pepper
4 ounces chopped mushrooms
2 garlic cloves, minced
1 teaspoon Italian seasoning
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 pound 95% lean ground beef
1 egg, beaten
1 cup whole-wheat panko breadcrumbs
1 cup fat-free milk
2 teaspoons Worcestershire sauce
1/2 teaspoon liquid smoke (optional)
Topping
1/3 cup sugar-free ketchup (such as Walden Farms)
1 1/2 tablespoons Dijon mustard
1 teaspoon brown sugar
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper. Set aside.
2. Heat the oil in a medium skillet over medium heat. Sauté the onion for 3 minutes. Add in the green pepper and mushrooms and sauté for 3 minutes. Add in the garlic, Italian seasoning, salt, and pepper and sauté for 1 minute.
3. Add the onion mixture to a bowl, and let cool for 2 minutes. Add in the beef, egg, breadcrumbs, milk, Worcestershire sauce, and liquid smoke, if using. Mix gently, do not over handle the meat.
4. Place the mixture onto the prepared baking sheet and form into an oblong loaf. Combine the ketchup, mustard, and brown sugar and pour over the meatloaf.
5. Bake the meatloaf for 40–45 minutes until cooked through. Remove from the oven and let the meatloaf rest 5–7 minutes prior to slicing.
Exchanges / Choices: 1 Carbohydrate; 3 Protein, lean
Calories 210; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 2.4 g; Trans Fat 0.1 g; Cholesterol 75 mg; Sodium 440 mg; Potassium 480 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 5 g; Protein 21 g; Phosphorus 245 mg
Sides
Brussels Sprouts
Serves: 1 | Serving size: 1/2 cup
1/2 cup Brussels sprouts
1. Steam Brussels sprouts for 10–15 minutes, until tender, and serve with meatloaf and strawberries.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 30; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 15 mg; Potassium 250 mg; Total Carbohydrate 6 g; Dietary Fiber 2 g; Sugars 1 g; Protein 2 g; Phosphorus 45 mg
Strawberries
Serves: 1 | Serving size: 3/4 cup
3/4 cup strawberries
1. Serve strawberries alongside meatloaf and Brussels sprouts.
Exchanges / Choices: 1/2 Fruit
Calories 40; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 190 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 6 g; Protein 1 g; Phosphorus 30 mg
Serves: 6 | Serving size: 3 ounces (approx. 1 1/2 inches thick) | Prep time: 20 minutes | Cook time: 45–50 minutes + time to cook rice
Brown rice will keep this moist meatloaf together. Be sure to cook up the short grain variety, as its stickier than long grain and will help keep the meatloaf shape better. The curry and ginger here give you a nice refreshing break from traditional Italian seasonings.
2 teaspoons olive oil
1 small onion, minced
1/3 cup finely minced green or red pepper
2 garlic cloves, minced
1 teaspoon curry powder
1/4 teaspoon ground ginger
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 pound 96% lean ground pork
1 egg, beaten
1/2 cup cooked short grain brown rice
3 tablespoons hoisin sauce
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. Heat the oil in a medium skillet over medium heat. Sauté the onion for 3 minutes. Add in the green pepper and sauté for 3 minutes. Add in the garlic, curry powder, ginger, salt, and pepper and sauté for 1 minute.
3. Add the onion mixture to a bowl, let cool for 2 minutes. Add in the pork, egg, and rice and mix gently, but do not over handle the meat.
4. Place the mixture onto the prepared baking sheet and form into an oblong loaf. Spread the hoisin sauce over the loaf.
5. Bake the meatloaf for 35–40 minutes until the meat is cooked through. Remove the meatloaf from the oven and let rest for 5–7 minutes prior to slicing.
Exchanges / Choices: 1/2 Carbohydrate; 2 Protein, lean; 1 Fat
Calories 170; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.7 g; Trans Fat 0.0 g; Cholesterol 70 mg; Sodium 280 mg; Potassium 300 mg; Total Carbohydrate 10 g; Dietary Fiber 1 g; Sugars 3 g; Protein 18 g; Phosphorus 175 mg
Sides
Steamed Broccoli
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccoli
1. Steam broccoli for 2–3 minutes until tender and crisp and serve alongside meatloaf and pineapple.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Pineapple
Serves: 1 | Serving size: 1/2 cup
1/2 cup fresh pineapple
1. Serve pineapple alongside meatloaf and broccoli.
Exchanges / Choices: 1 Fruit
Calories 40; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 11 g; Dietary Fiber 1 g; Sugars 8 g; Protein 0 g; Phosphorus 5 mg
Serves: 6 | Serving size: 3 ounces | Prep time: 20 minutes | Cook time: 35–40 minutes
Developing a turkey meatloaf recipe made perfect sense to me; however, many turkey meatloaf recipes can be disappointing, as they are often dry and bland. This meatloaf follows the same exact blueprint as the classic meatloaf recipe and simply changes the choice of meat. The loaf cooks up moist and juicy and makes a delicious, healthy alternative to red meat.
2 teaspoons olive oil
1 small onion, minced
1/3 cup minced green or red pepper
2 garlic cloves, minced
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried sage
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 pound lean ground turkey
1 egg, beaten
1/2 cup whole-wheat panko breadcrumbs
1/2 cup fat-free milk
2 tablespoons grated fresh Parmesan cheese
Topping
1/3 cup sugar-free ketchup (such as Walden Farms)
2 tablespoons Dijon mustard
1 teaspoon brown sugar
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper. Set aside.
2. Heat the oil in a medium skillet over medium heat. Sauté the onion for 3 minutes. Add the green pepper and sauté for 3 minutes. Add in garlic, thyme, sage, salt, and pepper and sauté for 1 minute.
3. Add the onion mixture to a large bowl, and let cool for 2 minutes. Add in the turkey, egg, breadcrumbs, milk, and Parmesan cheese. Mix gently, but do not over handle the meat. Combine the ketchup, mustard, and brown sugar and pour over the meatloaf.
4. Place the mixture on the prepared baking sheet. Bake the meatloaf for 35–40 minutes until the meat is cooked through. Remove the meatloaf from the oven and let it rest 5–7 minutes prior to slicing.
Exchanges / Choices: 1/2 Carbohydrate; 3 Protein, lean; 1/2 Fat
Calories 190; Calories from Fat 80; Total Fat 9.0 g; Saturated Fat 2.1 g; Trans Fat 0.1 g; Cholesterol 85 mg; Sodium 390 mg; Potassium 280 mg; Total Carbohydrate 10 g; Dietary Fiber 1 g; Sugars 3 g; Protein 19 g; Phosphorus 205 mg
Sides
Steamed Broccoli
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccoli
1. Steam broccoli for 2–3 minutes until tender and crisp and serve alongside meatloaf and cantaloupe.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Cataloupe
Serves: 1 | Serving size: 1/3 cup
1/3 cup cantaloupe, diced
Lime wedge
1. Serve diced cantaloupe melon with a lime wedge.
Exchanges / Choices: 1/2 Fruit
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 10 mg; Potassium 135 mg; Total Carbohydrate 4 g; Dietary Fiber 0 g; Sugars 4 g; Protein 0 g; Phosphorus 10 mg
Serves: 4 | Serving size: 1 ramekin | Prep time: 25 minutes | Cook time: 50–55 minutes
Prepared correctly, mushrooms can be the perfect substitute for meat. Be sure to use a variety of mushrooms in this recipe, as the different flavors and textures make for a more flavorful loaf. These retain their shape well because they are baked in individual ramekin dishes and are perfect for portion control. Feel free to top these with a dollop of barbecue or tomato sauce before baking, if your eating plan allows.
Cooking spray
1 tablespoon olive oil
1 large onion, chopped
1 pound mixed mushrooms (white, cremini, Portobello, or others) stemmed, cleaned, and finely chopped
1/3 cup diced red bell pepper
1/3 cup minced rehydrated sun-dried tomatoes
1 teaspoon Italian seasoning
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 egg, beaten
1 cup panko breadcrumbs
1/2 cup fat-free milk
1/2 cup finely chopped walnuts
1. Preheat the oven to 350°F. Coat 4 (8-ounce) ramekins with cooking spray. Set the ramekins aside.
2. Heat the oil in a large skillet over medium heat. Sauté the onions and mushrooms for 10 minutes or until richly browned. Add in the red pepper and sun-dried tomatoes and sauté about 8 minutes. Add in the Italian seasoning, salt, and pepper and sauté 1 minute.
3. Add the mushroom mixture to a large bowl, allow to cool for 2 minutes. Add in the egg, breadcrumbs, milk, and walnuts. Mix gently. Divide the mixture among all the ramekins, pressing down on the mixture to fit all the ramekins.
4. Set the ramekins onto a baking sheet and bake in the oven for 30–35 minutes until the top is browned. Run a knife around each ramekin to loosen the loaf.
Exchanges / Choices: 1 Starch; 3 Nonstarchy Vegetable; 1 Protein, lean; 2 1/2 Fat
Calories 300; Calories from Fat 140; Total Fat 15.0 g; Saturated Fat 2.0 g; Trans Fat 0.0 g; Cholesterol 45 mg; Sodium 340 mg; Potassium 1050 mg; Total Carbohydrate 33 g; Dietary Fiber 6 g; Sugars 10 g; Protein 13 g; Phosphorus 320 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Carrots
Serves: 1 | Serving size: 1/2 cup
1/2 cup carrots
1. Steam carrots and serve alongside meatloaf and salad.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 45 mg; Potassium 180 mg; Total Carbohydrate 6 g; Dietary Fiber 2 g; Sugars 3 g; Protein 1 g; Phosphorus 25 mg
Serves: 4 | Serving size: 1 (1 1/2-inch) slice | Prep time: 25 minutes | Cook time: 50–55 minutes + time to cook rice
A lentil and brown rice loaf was the very first non-meat meatloaf I made, way back in the 1970s. This isn’t the original version as that one didn’t work out too well! Lots of experimentation later, I believe this is a recipe you’d be happy to serve in place of traditional meatloaf. Making loaves with lentils is tricky, as the legumes can make everything taste flat and mushy. With the addition of sturdy rice, flavorful seasonings, and a tangy topping, this veggie version is a keeper!
1 cup brown lentils
1/4 teaspoon sea salt
2 cups water
2 teaspoons olive oil
1 large onion, diced
1 large carrot, peeled and diced
2 garlic cloves, minced
1 teaspoon Italian seasoning
1/4 teaspoon freshly ground black pepper
1/4 cup finely minced parsley
1 cup cooked short-grain brown rice
2 eggs, beaten
4 1/2 ounces low-sodium tomato sauce (about 2/3 cup)
3 tablespoons commercial barbecue sauce
1/4 cup fresh grated Parmesan cheese
Topping
3 tablespoons prepared barbeque sauce
1 tablespoon balsamic vinegar
1. In a 2-quart saucepan, bring the lentils, salt, and water to a boil. Reduce the heat, cover, and simmer 25 minutes until the lentils are tender. Drain, add the lentils to a bowl, and mash with a potato masher or carefully with an immersion blender, leaving some of the lentils coarse. Set aside.
2. Preheat the oven to 350°F. Coat a 9 × 5-inch loaf pan with cooking spray.
3. Heat the olive oil in a medium skillet over medium heat. Add the onion and sauté for 6–7 minutes. Add the carrots and sauté for 4 minutes. Add the garlic, Italian seasoning, and black pepper and sauté for 1 minute. Add in the parsley and remove from the heat. Add the vegetables to the lentils and let the mixture cool for 2 minutes.
4. Add the remaining ingredients to the lentils and vegetables and mix well. Add the mixture to the prepared pan, patting it down evenly.
5. Combine the topping ingredients. Spread the topping over the lentil loaf. Bake the loaf for 35–40 minutes until browned. Remove from the oven and let stand 5 minutes prior to slicing.
Exchanges / Choices: 2 Starch; 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 250; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 380 mg; Potassium 610 mg; Total Carbohydrate 39 g; Dietary Fiber 9 g; Sugars 10 g; Protein 13 g; Phosphorus 270 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Strawberries
Serves: 1 | Serving size: 3/4 cup
3/4 cup strawberries
1. Serve strawberries alongside meatloaf and salad.
Exchanges / Choices: 1/2 Fruit
Calories 40; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 190 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 6 g; Protein 1 g; Phosphorus 30 mg
Serves: 6 | Serving size: 1 (1 1/2-inch) slice | Prep time: 20 minutes | Cook time: 50–55 minutes
When tofu first made its way onto the American food scene, it was everywhere and in everything from hot dogs to ice cream. I truly love the versatility of tofu. This tofu meatloaf combines oats, lentils, and cashews, and produces a soft, but sliceable loaf. It’s also delicious served cold the next day stuffed into a lettuce wrap or served on an open-faced sandwich.
2 teaspoons olive oil
1 small onion, minced
1 large carrot, peeled and diced
2 garlic cloves, minced
1 teaspoon Italian seasoning
1/4 teaspoon freshly ground black pepper
10 ounces firm tofu, mashed
1 1/2 cup rolled oats
1 cup cooked brown lentils (follow instructions from the Lentil and Walnut Loaf)
1/3 cup finely chopped cashews
3 tablespoons lite soy sauce
2 tablespoons low-sugar ketchup (such as Walden Farms)
1 tablespoon Dijon mustard
1. Coat a 9 × 5-inch loaf pan with cooking spray. Preheat the oven to 375°F.
2. Heat the olive oil in a medium skillet over medium heat. Add the onion and sauté for 5–7 minutes. Add the carrot and sauté for 3 minutes. Add in the garlic, Italian seasoning, and pepper and sauté for 1 minute. Add the vegetables to a large mixing bowl.
3. Add the remaining ingredients to the vegetable mixture and mix well. Add the mixture to the prepared loaf pan, pack well, and bake for 40 minutes until the loaf is browned. Remove from the oven and let the tofu loaf stand 5 minutes prior to slicing.
Exchanges / Choices: 2 Starch; 1 Protein, medium fat
Calories 220; Calories from Fat 70; Total Fat 8.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 450 mg; Potassium 390 mg; Total Carbohydrate 28 g; Dietary Fiber 6 g; Sugars 3 g; Protein 12 g; Phosphorus 250 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Apple
Serves: 1 | Serving size: 1 apple
1 small apple
1. Serve apple alongside spinach salad and meatloaf.
Exchanges / Choices: 1 Fruit
Calories 50; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 110 mg; Total Carbohydrate 14 g; Dietary Fiber 3 g; Sugars 11 g; Protein 0 g; Phosphorus 10 mg
Serves: 4 | Serving size: 1 mini meatloaf | Prep time: 20 minutes | Cook time: 40–45 minutes
I love to create recipes that illustrate portion control. These mini meatloaves are rich and filling. If you are cooking for one or two people, go ahead and prepare the entire recipe and freeze the leftovers. It’s easy to defrost a single serving for lunch or dinner the following week.
2 teaspoons olive oil
1 small onion, diced
1 large carrot, peeled and diced
2 garlic cloves, minced
1 teaspoon dried thyme leaves
1/2 teaspoon rubbed sage
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
8 ounces 93% lean ground beef
8 ounces 96% lean ground pork
1 cup whole-wheat panko breadcrumbs
1 cup fat-free milk
1 egg, beaten
Topping
3 tablespoons low-sugar ketchup (such as Walden Farms)
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper or nonstick foil.
2. Heat the oil in a large skillet over medium heat. Add the onion and sauté for 5–7 minutes. Add the carrot and sauté for 3 minutes. Add the garlic, thyme, sage, salt, and pepper and cook for 1 minute. Remove the vegetables from the heat and add to a large bowl. Allow to cool for 2 minutes.
3. Add the beef, pork, breadcrumbs, milk, and egg to the vegetables. Mix gently. Form the mixture into 4 football-shaped mini meat loaves. Place the loaves onto the prepared baking sheet. Combine the topping ingredients and spread on top of each loaf.
4. Bake the loaves for 35–40 minutes until well browned.
Exchanges / Choices: 1 Carbohydrate; 3 Protein, lean
Calories 210; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 2.1 g; Trans Fat 0.1 g; Cholesterol 75 mg; Sodium 430 mg; Potassium 410 mg; Total Carbohydrate 16 g; Dietary Fiber 2 g; Sugars 5 g; Protein 20 g; Phosphorus 225 mg
Serves: 6 | Serving size: 1 (1 1/2-inch) slice | Prep time: 25 minutes | Cook time: 60 minutes
The first time I ever ate bison was at a barbecue. The lean meat was reminiscent of roast beef and I was intrigued by its light game flavor. My local butcher had ground bison on sale one day and I took the opportunity to create this bison meatloaf. It has a hearty flavor, yet it is lower in fat content than beef.
1 tablespoon olive oil
1 large onion, diced
8 ounces mushrooms, cleaned, stemmed, and diced
1 large carrot, peeled and diced
2 garlic cloves, minced
1 tablespoon fresh minced thyme
1 tablespoon fresh minced sage
1 pound lean ground buffalo meat
1/2 cup whole-wheat panko breadcrumbs
2/3 cup tomato sauce, divided use
1 egg, beaten
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Pinch crushed red pepper flakes
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper or nonstick foil.
2. Heat the oil in a large skillet over medium heat. Add the onion and mushrooms sauté for 5–7 minutes. Add in the carrot and sauté for 3 minutes. Add in the garlic, thyme, and sage and sauté for 1 minute. Remove the vegetables from the heat, add to a large bowl, and allow to cool for 2 minutes.
3. Add the bison meat, panko, 1/2 cup of the tomato sauce, egg, salt, pepper, and crushed red pepper to the vegetables and mix gently. Add the bison mixture to the center of the baking sheet and form into an oblong loaf. Bake the loaf for 30 minutes. Pour over the remaining tomato sauce and continue to bake for 20 minutes.
4. Remove the bison meatloaf from the oven and let stand for 5–10 minutes prior to slicing.
Exchanges / Choices: 1/2 Starch; 1 Nonstarchy Vegetable; 3 Protein, lean
Calories 180; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 1.2 g; Trans Fat 0.0 g; Cholesterol 80 mg; Sodium 380 mg; Potassium 540 mg; Total Carbohydrate 13 g; Dietary Fiber 3 g; Sugars 4 g; Protein 21 g; Phosphorus 205 mg
Serves: 6 | Serving size: 1 (1 1/2-inch) slice | Prep time: 30 minutes | Cook time: 50–55 minutes
Need a recipe to make with your kids? This is it! They will have so much fun rolling the loaf up and over the vegetables. When you slice this loaf after it is cooked, the vegetables peek out over the beef and turkey. Shape the mixture in a rectangle and use the waxed paper as directed, as it will help you to roll the meatloaf into a nice spiral.
2 teaspoons olive oil
1 slice (1/2 ounce) pancetta, diced
1 large onion, chopped
2 carrots, peeled and diced
1 red bell pepper, cored and diced
2 garlic cloves, peeled and minced
1 teaspoon Italian seasoning
1/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1/2 pound 93% lean ground turkey
1/2 pound 93% lean ground beef
1 egg, beaten
1 cup whole-wheat panko breadcrumbs
1/2 cup fat-free milk
1/4 cup tomato sauce
Topping
3 tablespoons low-sugar ketchup (such as Walden Farms)
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper or nonstick foil. Heat the oil and pancetta in a large skillet over medium heat. Add the onion and sauté for 5 minutes. Add the carrots and red pepper and sauté for 4 minutes. Add in the garlic and Italian seasoning, salt, and pepper and sauté for 1 minute. Set aside.
2. In a large bowl, mix together the ground turkey, ground beef, egg, breadcrumbs, milk, and tomato sauce; mix gently.
3. Form the meatloaf into a neat rectangle, about 1/2-inch thick, on top of a sheet of waxed paper. Spread the meatloaf with the vegetables, leaving a 1-inch border all around the sides. Start rolling the meatloaf using the waxed paper to help you lift up the meat from the shorter side. Roll the meatloaf tightly. Place the meatloaf on the prepared baking sheet. Combine the topping ingredients and pour over the meatloaf.
4. Bake the meatloaf for 40–45 minutes until cooked through. Remove the meatloaf from the oven and let stand for 5 minutes prior to slicing.
Exchanges / Choices: 1/2 Starch; 2 Nonstarchy Vegetable; 2 Protein, lean; 1 Fat
Calories 240; Calories from Fat 80; Total Fat 9.0 g; Saturated Fat 2.7 g; Trans Fat 0.2 g; Cholesterol 85 mg; Sodium 430 mg; Potassium 500 mg; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 7 g; Protein 20 g; Phosphorus 240 mg
Sides
Broccolini
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccolini
1. Steam broccolini and serve alongside meatloaf and apple slices.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 30; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 20 mg; Potassium 220 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 1 g; Protein 2 g; Phosphorus 45 mg
Apple
Serves: 1 | Serving size: 1 apple
1 small apple
1. Serve apple alongside meatloaf and broccolini.
Exchanges / Choices: 1 Fruit
Calories 50; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 110 mg; Total Carbohydrate 14 g; Dietary Fiber 3 g; Sugars 11 g; Protein 0 g; Phosphorus 10 mg
Serves: 6 | Serving size: 1 (1 1/2-inch) slice | Prep time: 20 minutes | Cook time: 55–60 minutes
My friends and recipe testers voted this Veal and Lamb Meatloaf their absolute favorite. This version is great for special occasions as most of us don’t eat veal and lamb every day. Be sure to seek out the very best lamb from New Zealand and if possible, have a butcher grind fresh lamb for you. There’s nothing like it. Feel free to serve with a nice mustard or BBQ sauce.
1 tablespoon olive oil
1 slice bacon
1 medium onion, chopped
1 cup mushroom slices
1 1/2 carrots, peeled and diced
1/2 cup minced fresh parsley
1 tablespoon minced fresh thyme
2 garlic cloves, minced
1/2 pound lean ground veal
1/2 pound lean ground lamb
1/4 cup egg substitute
3/4 cup whole-wheat panko breadcrumbs
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper or nonstick foil.
2. Heat the oil and bacon in a large skillet over medium heat. Add the onion and mushrooms and sauté until the bacon is lightly crisp. Drain off all but 1 teaspoon fat. Add the carrots and sauté for 3 minutes. Add in the parsley, thyme, and garlic and sauté for 1 minute. Add the vegetables to a large bowl, and allow to cool for 2 minutes.
3. Add the remaining ingredients to the bowl and mix gently. Add the mixture to the prepared baking sheet and form into an oblong loaf. Bake the loaf for 40–45 minutes. Turn on the oven broiler and broil the top of the loaf for 2 minutes. Remove the loaf from the oven and let stand for 5 minutes prior to slicing.
Exchanges / Choices: 1 Carbohydrate; 2 Protein, lean
Calories 160; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.9 g; Trans Fat 0.0 g; Cholesterol 50 mg; Sodium 300 mg; Potassium 370 mg; Total Carbohydrate 12 g; Dietary Fiber 2 g; Sugars 3 g; Protein 16 g; Phosphorus 160 mg
Sides
Carrots and Broccoli
Serves: 1 | Serving size: 1 cup
1/2 cup carrots
1/2 cup broccoli
1. Steam carrots and broccoli and serve alongside meatloaf and pear.
Exchanges / Choices: 2 Nonstarchy Vegetable
Calories 50; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 75 mg; Potassium 410 mg; Total Carbohydrate 12 g; Dietary Fiber 5 g; Sugars 4 g; Protein 2 g; Phosphorus 75 mg
Pear
Serves: 1 | Serving size: 1/2 pear
1/2 small pear
1. Slice pear in half and serve alongside meatloaf and carrots and broccoli.
Exchanges / Choices: 1 Fruit
Calories 40; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 85 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 0 g; Phosphorus 10 mg
The Principles of Pasta & Sauce Making
Ahhh… pasta! The very word conjures up good times and sweet memories. And yes, people with diabetes can eat pasta! Only you know what works best for you to manage your blood sugar, but with these intensely flavored dishes, you can get your fill without filling out.
Let’s begin with some principles of cooking pasta. Seems easy enough, right? Add pasta to water, let it cook, drain, and you have pasta, right? Well... no. There are some guiding principles that will spell the difference between bland, limp pasta and fantastic, perfectly cooked strands.
1. You’ll need to bring a 3–5-quart pot filled with water to a rapid boil. Why so much water and this large pot? The rapidly boiling water will come back to a second rapid boil that much faster after you’ve added the pasta, and it helps to reduce the pasta sticking to itself as it washes away the starch from the pasta surface.
2. Salt should be added. Even a lightly salted pasta pot will give the pasta the absolute necessary flavor it needs. Otherwise, no matter how much you try to get all the flavor from the sauce, the pasta will taste lifeless and dull. Some of the sodium will go down the sink when the pasta is drained, but enough of it will adhere to make a difference in flavor, so add a few teaspoons. You might even find you’ll need to add less sodium overall to the finished dish.
3. Make sure the water is rapidly boiling. There shouldn’t just be some surface bubbles. Add the pasta at that point and stir for the first 1–2 minutes. This helps keep the pasta from sticking together.
4. Don’t add any oil to the pot. Pasta that’s cooked in oily water will become oily itself and the sauce will slide right off, resulting in flavorless pasta.
5. Every shape and strand of pasta will have a different cooking time. Lift a piece of pasta from the pot about 6 minutes into the cooking time and take a taste. You can always cook it longer, but if it’s already overlooked there’s no going backward. The pasta should always be a bit chewy. I recommend actually undercooking the pasta by about a minute or two, adding it to the sauce, then letting the pasta finish cooking in the sauce for about 1 minute.
6. Once the pasta is cooked, instead of draining it through a conventional strainer, I recommend you use a big Chinese ladle type strainer or spider (you can get these at any cookware shop). By scooping the pasta out, rather than draining it, you’ll retain the shape of the pasta perfectly. Add the scooped and drained pasta immediately to the prepared sauce. Never rinse or allow the pasta to cool (except when we get to the pasta salad recipes; last one in this chapter). Rinsed and cooled pasta prevents the absorption of the sauce because pasta needs a little surface starch for the sauce to adhere to.
7. Save a bit of the hot cooking water and add it to a serving bowl. Let the water sit in the bowl a few minutes and pour the water out. Now you have a nice warm bowl to add your pasta into, which makes everything taste better!
8. As you may notice, the serving size of most of these recipes turns out to be about 1/2 to 3/4 cup of cooked pasta. The standard serving size is usually 2 ounces dry, which translates into about 1 cup cooked. For people with diabetes, this amount may prove challenging for managing blood glucose levels, so I’ve cut the portion of pasta almost in half. With the sauces so nicely flavored and with the recommended side serving suggestions, this should make a satisfying meal. If there is more sauce to pasta, I’d just recommend sopping up the sauce with the side vegetable suggestions!
9. We tested the pasta shapes with everything from penne to fusilli to shells. All worked but we noticed the smaller the shape, the more we enjoyed the dish. For the strand pastas, choose any of your favorites from linguine to fettuccine to spaghetti and more.
Principles of Tomato-Based Sauces
1. Plum tomatoes are the very best kind of tomato to use. They have a higher proportion of meat to liquid than round tomatoes. In the first three sauce recipes, I use canned tomatoes. In some parts of the country, canned tomatoes may always be superior to fresh, as getting really good fresh tomatoes, even in tomato season, can be a challenge.
2. Always buy whole, canned tomatoes and crush them yourself. Just add them to a deep bowl and use your hands to gently crush them coarsely. This is actually fun; my cooking class students get a real kick out of this step! Or, if you don’t wish to get in there with your hands, try using a pastry blender to coarsely chop them, it works really well. Already crushed tomatoes or tomato purée often masks inferior canned tomatoes.
3. Seek out tomatoes in their own liquid, not with added tomato sauce. You probably won’t need the liquid anyway, as the tomatoes will provide enough liquid for the sauce, but hold back a little of it to add just in case.
4. There is no need for thickeners like tomato paste, which give sauces a too sweet flavor and a thickness that’s really not necessary. Instead, use the technique of reduction; simmering the sauce for 20–25 minutes until thick. If you are in a rush for sauce, adjust the heat to high and cook until the sauce is thick, about 10 minutes. I usually cook mine in the 20–25-minute range as I’m doing other things to get a meal ready, but both methods will work. As I note in the recipe, always use a skillet rather than a deep pot to prepare the tomato sauces. You want the reduction to be effective and water will evaporate much better by using a skillet rather then a deep pot.
5. Adding fresh herbs is best. I have no objection to dried oregano, thyme, or bay leaves, but don’t ever use dried basil! I find that 5 (and definitely no more than 10) basil leaves are plenty. Too many herbs can overwhelm the sauce and perhaps make it taste a little medicinal as well. Feel free to slice them up or use the leaves whole.
6. For the ricotta cheese called for in these recipes, please try to purchase the best you can find. Give it a little stir first in a bowl to increase its creaminess. You can also add it first to a blender or food processor to make it silky smooth.
The tomato sauce recipes are written in a progressive order. Start by mastering marinara, then progress to making a pink sauce, and then finally a vegetable-filled tomato sauce. With these three variations, plus changing up your pasta shapes, and serving different side dishes, you’ll have so many dinner options!
Principles of oil-Based Sauces
When growing up, all I knew was a tomato sauce and pasta pairing. Then, I went to Italy. In restaurant after restaurant, I was served simply prepared pasta that was so utterly delicious. It didn’t look like there were many ingredients used, but perhaps my eyes deceived me? The secret to minimal ingredients but maximum flavor was the use of a fabulous olive oil-based sauce. Olive oil is the primary flavor. Plus, the addition of herbs and garlic is all that’s needed for spectacular flavor. Here are a few guidelines:
1. Use the very best olive oil you can. The oil is not heated on a high flame, so the flavor of the oil will remain.
2. We don’t want to overload the dish with too much fat, so the pasta cooking water is added to not only help coat the pasta evenly but to give the final dish a little thickness.
3. Think of an oil-based sauce as a blank canvas. You can go from just oil, garlic, salt, and pepper to adding healthy nuts, vegetables, and a handful of fresh herbs. But try to keep the essence of oil-based sauces intact and simple.
Principles of Baked Pastas
My mom lived with diabetes for 49 years. While she gave up a few foods that wreaked havoc with her blood glucose levels, every week she still prepared a baked pasta. She grew up in an Italian neighborhood in New Jersey and was taught at a young age how to prepare baked ziti, stuffed shells, manicotti, and more. The best part of enjoying her baked pasta dishes was that the pasta was never waterlogged or mushy. Here are her pasta rules to live by:
1. Use a wide shallow baking dish (an oval au gratin dish is perfect). Choose one about 13 inches long and 2 inches deep. This allows the pasta filling to heat quicker, keeping the pasta nice and firm, yet moist.
2. Undercook the pasta slightly. It should be very al dente. And never rinse the pasta; it will only make the casserole mushy.
3. Add cheese, but do so sparingly.
4. Make your own breadcrumbs. This takes no more than a minute or two and the result is infinitely better. Commercial breadcrumbs can taste like chemicals and are often too finely ground, making for a mushy topping.
5. Bake uncovered. Covering the pasta steams it and makes it soggy. Not covering also helps to create an appealing crispy crust everyone loves.
6. No need to let the pasta rest once it’s removed from the oven, like you do with lasagna. You want the sauce to be a bit loose.
7. To save time, make up all the components of the recipe ahead of time and store. Then, combine everything just before baking.
Principles of Pasta Salads
What a really ingenious idea it is to enjoy cool pastas on a hot day. Like a lot of the recipes in this chapter, you’ll need a blueprint to follow to ensure you don’t end up with heavy, sticky, flavorless pasta salads. Through lots of trial and error, here are the steps to take for the very best results.
1. Make sure to choose the very best pasta, preferably made from 100% semolina or durum wheat. Once pasta cools, you need the sturdiness of a good pasta to help maintain its chewy texture.
2. Choose a pasta shape according to what additional ingredients you’ll use. If your dressing is on the chunkier side, choose a heavy pasta like rigatoni. If the dressing is thinner, a smaller shaped pasta such as fusilli will work. If you wish to add some seafood, use shells, as they catch shellfish well.
3. Never overcook the pasta. As a matter of fact, undercook it by a minute.
4. Dressings should be bold tasting. Once a dressing is added to pasta the starch in the pasta actually neutralizes flavors, so start out with a dressing that actually tastes a bit stronger on its own.
5. If adding large leafy fresh herbs, such as basil or mint, just tear them. They won’t wilt or bruise this way.
6. After you drain the pasta, toss it with a little olive oil to prevent sticking while it cools. If the pasta is not cooled properly, it will absorb the dressing too fast, resulting in a dull-flavored, dry and sticky pasta salad.
7. After all the ingredients are tossed together, let everything sit for a minimum of 30 minutes and up to 2 hours. Pasta salads aren’t exactly appealing past 24 hours, so prepare them and plan on serving them soon.
8. Serve pasta salads cool or at room temperature but never cold. The flavors are not as pronounced in a chilled pasta salad.
9. To finish any pasta dish, a spritz of fresh lemon juice picks up the flavor very nicely!
Serves: 10 | Serving size: 1/2 cup | Prep time: 7 minutes | Cook time: 33 minutes
You can make your own marinara sauce at a fraction of the price of commercially bottled sauces. This sauce relies heavily on garlic, but feel free to temper this assertive flavor if you wish. Either cut back on the amount of garlic or slice the garlic instead of mincing it. The more you chop or mince garlic, the more pungent your final dish will be. Larger pieces of garlic, while still flavorful, will release a more subtle taste. This sauce freezes great. Pour into a heavy zip-locked freezer bag and store for up to 6 months.
2 tablespoons olive oil
5 garlic cloves, minced
1 (28-ounce) can good-quality canned tomatoes, preferably packed in its own juice, drained, reserve liquid
5 fresh basil leaves with stems, sliced, or you may leave whole
10 ounces whole-wheat shaped pasta (penne, shells, fusilli)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper flakes (optional)
2 tablespoons freshly grated Parmesan or Pecorino Romano cheese
1. Heat the olive oil and garlic in a large skillet with a lid over low heat (do not use a deep pot, you want the water to quickly evaporate and the sauce to become thick). Cook the garlic for about 6–7 minutes, but do not brown, stirring occasionally.
2. Meanwhile, add the drained tomatoes to a deep bowl. Crush the tomatoes with your hands until coarse. Add the tomatoes and basil to the skillet and simmer for 20–25 minutes until thick. Add some of the reserved liquid from the can of tomatoes, if necessary, if the sauce is too thick.
3. Meanwhile bring a 3–5-quart pot of lightly salted water (fill the pot 2/3 full) to a rolling boil. Add the pasta and stir for the first minute. Continue to cook the pasta approximately 7–8 minutes until al dente. Drain, do not rinse.
4. Add in the salt, pepper, and crushed red pepper, if using, to the tomato sauce. Add the pasta to the sauce, cover, and let the pasta sit in the sauce for 1–2 minutes. Add the pasta to a warmed bowl and sprinkle with cheese. (The sauce can also be frozen. Freeze in a quart container and store for 3–4 months.)
Exchanges / Choices: 1 1/2 Starch; 1 Nonstarchy Vegetable
Calories 150; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 250 mg; Potassium 130 mg; Total Carbohydrate 25 g; Dietary Fiber 3 g; Sugars 2 g; Protein 4 g; Phosphorus 70 mg
Sides
Seared Chicken Breast
Serves: 4 | Serving size: 3 ounces
1 pound boneless, skinless chicken breasts (remove any tenderloins so chicken lays flat)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive or vegetable oil
1. Pound the chicken breasts so they are even in thickness. Season the chicken with salt and pepper.
2. Heat the oil in a heavy cast iron skillet over medium-high heat. Add the chicken breasts and sear on both sides for about 5 minutes per side. Be sure to let one side of the chicken thoroughly sear before turning over to the other side. This will ensure even cooking and will prevent sticking.
3. Cover the skillet, lower the heat to low, and cook for about 5–6 minutes until the chicken is cooked through.
Exchanges / Choices: 3 Protein, lean; 1/2 Fat
Calories 170; Calories from Fat 70; Total Fat 8.0 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 290 mg; Potassium 200 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 24 g; Phosphorus 175 mg
Green Beans
Serves: 1 | Serving size: 1/2 cup
1/2 cup green beans
1. Steam green beans for 5–7 minutes until tender and crisp and serve alongside pasta and chicken.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 1 g; Protein 1 g; Phosphorus 20 mg
Serves: 10 | Serving size: 1/2 | Prep time: 11 minutes | Cook time: 32 minutes
For a twist on Classic Italian Marinara, add smooth ricotta cheese, and you’ll have a creamy delicious sauce. This sauce is not quite as bold as the marinara, as the garlic is crushed, not minced, and the amount of fresh basil is reduced. A great sauce to serve over pasta for children—and anyone else, for that matter!
1 tablespoon olive oil
1 small onion, minced
2 garlic cloves, crushed
1 (28-ounce) can whole plum tomatoes, drained (reserve a little juice)
3 whole fresh basil leaves, cleaned of any grit
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 cup nonfat ricotta cheese, stirred
10 ounces whole-wheat shaped pasta
1. Heat the olive oil in a large skillet with lid over medium heat. Add the onion and sauté for 5–6 minutes until lightly browned. Add the crushed garlic and sauté for 1 minute.
2. Add the tomatoes to a deep bowl and crush them with your hands until coarse. Add the tomatoes and basil to the skillet and bring to a boil. Lower the heat and simmer 20–25 minutes. Add any reserved juice as necessary to make sure the sauce doesn’t get too thick.
3. Meanwhile bring a 3–5-quart pot of lightly salted water to a rolling boil (fill the pot 2/3 full). Add the pasta and stir for the first minute. Continue to cook the pasta for 7–8 minutes until al dente. Drain, reserving 1/4 cup of pasta water. Do not rinse the pasta.
4. Add the salt and pepper to the tomato sauce. Mix the ricotta cheese with the reserved pasta water until the ricotta cheese is smooth, then add to the sauce. Add the pasta to the sauce, cover, and let the pasta sit in the sauce for 1 minute. Add the pasta to a warmed bowl and serve.
Exchanges / Choices: 1 1/2 Starch; 1 Nonstarchy Vegetable
Calories 150; Calories from Fat 20; Total Fat 2.0 g; Saturated Fat 0.3 g; Trans Fat 0.0 g; Cholesterol 10 mg; Sodium 250 mg; Potassium 180 mg; Total Carbohydrate 26 g; Dietary Fiber 4 g; Sugars 3 g; Protein 8 g; Phosphorus 120 mg
Sides
Pan-Grilled Pork Chops
Serves: 4 | Serving size: 3 ounces
Cooking spray
1 pound boneless pork loin chops, trimmed of fat, brought to room temperature
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. Coat a nonstick ridged grill pan with cooking spray. Set the pan on high heat until hot, about 2 minutes. Sprinkle the chops with salt and pepper. Add the chops and cook on each side for about 2 minutes per side.
2. Lower the temperature to medium and cook for an additional 3–4 minutes per side or until an internal temperature of 135°F is reached. Remove from the pan and set aside. The internal temperature will reach 145°F as the pork rests.
Exchanges / Choices: 3 Protein, lean
Calories 140; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 55 mg; Sodium 300 mg; Potassium 310 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 24 g; Phosphorus 235 mg
Steamed Spinach
Serves: 1 | Serving size: 1/2 cup
1/2 cup spinach
1. Serve spinach with pork chop and pink sauce.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 420 mg; Total Carbohydrate 3 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 50 mg
Serves: 12 | Serving size: 1/2 cup | Prep time: 15 minutes | Cook time: 36 minutes
This mushroom sauce is my husband’s favorite sauce, and it doesn’t even include any meat. The addition of a carrot adds a delightful little sweetness that balances out the gamey flavor of the mixed mushrooms.
1 tablespoon olive oil
1 small onion, minced
1 medium carrot, peeled and diced
2 garlic cloves, minced
10 ounces mixed mushrooms, stemmed and coarsely chopped (use a combination of white button, cremini, Portobello, trumpet, or just use one variety)
1 (28-ounce) can plum tomatoes, drained, reserve some juice
2 sprigs fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
12 ounces whole-wheat shaped pasta
1. Heat the oil in a large skillet with lid over medium heat. Add the onion and carrot and sauté for 5–6 minutes. Add the garlic and mushrooms and sauté for 5 minutes until mushrooms brown.
2. Add the tomatoes to a deep bowl. Crush the tomatoes with your hands until coarse. Add the tomatoes to the skillet with the thyme. Bring to a boil. Lower the heat and simmer for 20–25 minutes. Add some of the reserved liquid from the tomatoes if necessary, if the sauce is too thick.
3. Meanwhile, bring a 3–5-quart pot of lightly salted water to a rolling boil (fill the pot 2/3 full). Add the pasta and stir for the first minute. Cook the pasta for about 7–8 minutes until al dente. Drain, do not rinse.
4. Add the salt and pepper to the sauce. Remove and discard the thyme leaves. Add the pasta, stir, cover, and let the pasta sit in the sauce for 1 minute. Add the pasta to a warmed bowl and serve.
Exchanges / Choices: 1 1/2 Starch; 1 Nonstarchy Vegetable
Calories 130; Calories from Fat 15; Total Fat 1.5 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 200 mg; Potassium 250 mg; Total Carbohydrate 25 g; Dietary Fiber 3 g; Sugars 3 g; Protein 5 g; Phosphorus 110 mg
Sides
Master Chicken Sear
Serves: 4 | Serving size: 1/2 breast or thigh
2 boneless, skinless chicken breasts or 2 boneless, skinless chicken thighs
1/8 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 1/2 tablespoons olive or canola oil
1. Season chicken breasts or chicken thighs with salt and black pepper.
2. In a 12–14-inch heavy skillet, preferably cast iron or stainless (NOT nonstick), heat oil over medium-high heat.
3. Add the chicken and sear until well browned on both sides, about 3–4 minutes per side for the breasts, or 2–3 minutes for the thighs.
4. Transfer the chicken to a plate and tent with foil.
5. Return the chicken and accumulated juices to the skillet and simmer gently until cooked through, about 4–5 minutes.
TO TEST: Chicken should feel firm to the touch. Using closed tongs, press on the center of the chicken. It should feel firm. Alternatively, you may make a very small incision in the center of the meat and check to be sure the meat is cooked through with no traces of pink.
Exchanges / Choices: 3 Protein, lean; 1 Fat
Calories 180; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 2.0 g; Trans Fat 0.0 g; Cholesterol 85 mg; Sodium 120 mg; Potassium 200 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 21 g; Phosphorus 170 mg
Green Beans
Serves: 1 | Serving size: 1/2 cup
1/2 cup green beans
1. Steam green beans for 5–7 minutes until tender and crisp and serve alongside pasta and chicken.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 1 g; Protein 1 g; Phosphorus 20 mg
Serves: 10 | Serving size: 1 tablespoon sauce + 1 ounce of cooked pasta | Prep time: 8 minutes | Cook time: 12 minutes
How can three basic ingredients impart so much flavor? That’s what I thought the day I was given a lesson on oil-based sauces in a small town in Italy. When only garlic, olive oil, and parsley were sitting on the large wooden table, I thought surely my instructor was going to fetch more ingredients as we began cooking. I was proven completely wrong and with just these few ingredients, I had one of most memorable meals on vacation.
1 heaping tablespoon minced fresh garlic
1/4 cup olive oil
1/4 teaspoon kosher salt
1/4 cup fresh minced parsley
10 ounces whole-wheat strand pasta (linguine, spaghetti, angel hair, fettuccine, and more)
1. Bring a 3-quart pot of lightly salted water to a rolling boil.
2. Meanwhile, add the garlic, oil, and salt to a large skillet and sauté over low heat for 3–4 minutes shaking the pan until the garlic just turns golden. Do not overcook. Turn off the heat while the pasta cooks.
3. Add the pasta to the boiling water and cook until al dente, about 6–7 minutes. Drain, reserving a little more than 1/4 cup of the pasta water.
4. Add the pasta, reserved pasta water, and parsley to the garlic oil sauce. Mix well, cover, and let the pasta sit in the sauce for 1 minute. Add the pasta to a warmed bowl.
Exchanges / Choices: 1 1/2 Starch; 1 Fat
Calories 150; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 0.8 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 90 mg; Potassium 45 mg; Total Carbohydrate 22 g; Dietary Fiber 4 g; Sugars 1 g; Protein 4 g; Phosphorus 75 mg
Sides
Seasoned Sautéed Shrimp
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound peeled and deveined large shrimp
1 tablespoon olive oil
1. In a large bowl, combine the chili powder, oregano, paprika, cumin, black pepper, and salt. Add in the shrimp and toss well.
2. Heat the olive oil on medium heat in a large skillet. Add the shrimp and sauté for 5–7 minutes or until shrimp is cooked through.
Exchanges / Choices: 3 Protein, lean
Calories 130; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 190 mg; Sodium 270 mg; Potassium 300 mg; Total Carbohydrate 1 g; Dietary Fiber 1 g; Sugars 0 g; Protein 24 g; Phosphorus 245 mg
Steamed Broccoli
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccoli
1. Steam broccoli for 2–3 minutes until tender and crisp and serve alongside shrimp and pasta.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Serves: 12 | Serving size: 2 tablespoons sauce + 1 ounce of cooked pasta | Prep time: 10 minutes | Cook time: 15 minutes
After being taught the basic garlic oil sauce, my teacher suggested that we could build on the sauce, without overdoing it. She had some walnuts on hand and lovingly tossed them into the sauce. Now we had yet another delicious sauce with a bit more heft.
1/3 cup coarsely chopped walnuts
1 heaping tablespoon minced garlic
1/4 cup plus 1 tablespoon olive oil
1/4 teaspoon salt
12 ounces whole-wheat pasta strands (linguine, spaghetti, angel hair, fettuccine, and more)
1/4 cup sliced fresh basil
1 tablespoon freshly grated Parmesan cheese
1. Add the walnuts to a small skillet and toast over medium heat until aromatic and lightly toasted, about 4 minutes. Set aside. Bring a 3-quart pot of lightly salted water to a rolling boil.
2. Meanwhile, add the garlic, oil, and salt to a large skillet and sauté over low heat for about 3-4 minutes, shaking the pan until the garlic just turns golden. Do not overcook. Turn off the heat while the pasta cooks.
3. Add the pasta to the boiling water and cook until al dente, about 6–7 minutes. Drain and reserve 1/2 cup of the pasta water.
4. Add the drained pasta, reserved pasta water, basil, toasted walnuts, and cheese to the garlic oil sauce. Mix well, cover, and let the pasta sit in the sauce for 1 minute. Add the pasta to a warmed bowl.
Exchanges / Choices: 1 1/2 Starch; 1 1/2 Fat
Calories 170; Calories from Fat 70; Total Fat 8.0 g; Saturated Fat 1.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 85 mg; Potassium 55 mg; Total Carbohydrate 22 g; Dietary Fiber 4 g; Sugars 1 g; Protein 5 g; Phosphorus 85 mg
Sides
Seasoned Broiled Fish
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound fish filets, about 1 inch thick
1 tablespoon olive oil
1. Preheat the oven to broil. Line a broiler pan with nonstick foil. In a small ramekin, combine the chili powder, oregano, paprika, cumin, pepper, and salt.
2. Coat both sides of the fish lightly with the seasoning. Drizzle the fish with the olive oil.
3. Broil the fish about 5 minutes per side or until cooked through.
Exchanges / Choices: 3 Protein, lean
Calories 130; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 50 mg; Sodium 230 mg; Potassium 250 mg; Total Carbohydrate 1 g; Dietary Fiber 1 g; Sugars 0 g; Protein 20 g; Phosphorus 130 mg
Asparagus Spears
Serves: 1 | Serving size: 6 spears
6 asparagus spears
1. Steam asparagus and serve alongside pasta and fish.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 15 mg; Potassium 200 mg; Total Carbohydrate 4 g; Dietary Fiber 2 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Serves: 10 | Serving size: 2 tablespoons sauce + 1 ounce of cooked pasta | Prep time: 10 minutes | Cook time: 15 minutes
Tinged with hot pepper flakes, this zesty sauce elevates spinach to new heights. You can also treat this sauce as a side vegetable without tossing it in pasta. Be sure to use baby spinach leaves, as they are much more tender.
4 garlic cloves, peeled and thinly sliced
1/4 cup plus 1 tablespoon olive oil
6 ounces fresh baby spinach, stems removed if thick and woody
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/8–1/4 teaspoon crushed red pepper flakes
12 ounces whole-wheat pasta strands (linguine, spaghetti, angel hair, or fettuccine)
2 tablespoons freshly grated Parmesan cheese
1. Bring a 3-quart pot of lightly salted water to a rolling boil. Meanwhile, heat the garlic and oil in a large skillet over medium-low heat. Sauté the garlic for 3–4 minutes just until it starts to brown a little. Add in the spinach, salt, and pepper and sauté until the spinach just wilts. Turn off the heat as you prepare the pasta.
2. Add the pasta to the pot and cook for 7–8 minutes until al dente. Drain and reserve 3/4 cup of pasta cooking water. Do not rinse the pasta. Add the pasta and 1/2 cup of the pasta water to the garlic sauce and mix well but gently. Add more cooking water, if necessary, so the pasta doesn’t appear to be dry.
3. Turn into a warmed serving bowl and top with cheese.
Exchanges / Choices: 1 1/2 Starch; 1 Fat
Calories 160; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 100 mg; Potassium 120 mg; Total Carbohydrate 22 g; Dietary Fiber 4 g; Sugars 1 g; Protein 5 g; Phosphorus 85 mg
Sides
Seasoned Sautéed Shrimp
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound peeled and deveined large shrimp
1 tablespoon olive oil
1. In a large bowl, combine the chili powder, oregano, paprika, cumin, black pepper, and salt. Add in the shrimp and toss well.
2. Heat the olive oil on medium heat in a large skillet. Add the shrimp and sauté for 5–7 minutes or until shrimp is cooked through.
Exchanges / Choices: 3 Protein, lean
Calories 130; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 190 mg; Sodium 270 mg; Potassium 300 mg; Total Carbohydrate 1 g; Dietary Fiber 1 g; Sugars 0 g; Protein 24 g; Phosphorus 245 mg
Steamed Broccoli
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccoli
1. Steam broccoli for 2–3 minutes until tender and crisp and serve alongside shrimp and pasta.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Serves: 12 | Serving size: 3/4 cup | Prep time: 10 minutes | Cook time: 50 minutes
Every Sunday we gathered for dinner around this bubbling casserole. Mom would often invite our next door neighbors over, as Baked Ziti should be shared with others.
Cooking spray
2 teaspoons olive oil
1 medium onion, diced
2 garlic cloves, peeled and minced
1 tablespoon Italian seasoning
5 ounces spicy turkey sausage, diced
1/4 cup dry red wine
1 (28-ounce) can whole plum tomatoes with juices
2 tablespoons fresh minced oregano
8 ounces whole-wheat ziti
1/2 cup nonfat ricotta cheese
1/4 cup grated fresh Pecorino Romano cheese, divided use
Pinch grated fresh nutmeg
3 ounces part-skim mozzarella cheese, cubed
1. Preheat the oven to 425°F. Coat a shallow baking dish, preferably a long oval dish that is no more than 2 inches deep, with cooking spray. Set aside.
2. Heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 3 minutes. Add the garlic, Italian seasoning, and sausage and sauté for 3–4 minutes until sausage is browned. Bring a 3-quart pot of lightly salted water to a boil.
3. Add the red wine to the skillet and continue to cook until the wine evaporates. Add the tomatoes to a deep bowl. Crush the tomatoes with your hands and add them to the pan with all their juices. Cook uncovered on medium-low heat for 20 minutes until thickened. Add in the oregano.
4. Meanwhile, add the ziti to the boiling pot of water and cook for about 8–10 minutes or until just al dente. Mix together the ricotta cheese, half the Romano cheese and nutmeg in a large bowl. Add the cooked ziti and mix well. Add the sausage tomato sauce and the mozzarella. Mix gently. Pour into the prepared baking dish and sprinkle with the remaining Romano cheese. Bake, uncovered, for 20 minutes until lightly browned. Serve immediately.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 140; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Cholesterol 15 mg; Sodium 370 mg; Potassium 230 mg; Total Carbohydrate 20 g; Dietary Fiber 2 g; Sugars 3 g; Protein 9 g; Phosphorus 150 mg
Sides
Spinach Salad with Hot Bacon Dressing
Serves: 11 | Serving size: 1 1/2 cups | Prep time: 15 minutes | Cook time: 6 minutes
7 cups fresh baby spinach leaves
1 small head romaine lettuce, washed, dried, and broken into bite-sized pieces
10 large white mushrooms, cleaned, peeled, if necessary, stemmed, and sliced
Dressing
4 slices lean bacon (40% or more less fat), chopped
1 small onion, finely chopped
2 cloves garlic, minced
1/2 cup cider vinegar
1 tablespoon sugar
2 tablespoons tomato paste
1. Toss together the spinach, lettuce, and mushrooms.
2. Cook the bacon in a large heavy skillet over medium heat until crisp. Add the onion and sauté for 2 minutes. Add the garlic, vinegar, sugar, and tomato paste. Stir to blend. Toss salad with dressing and serve.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 40; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.3 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 80 mg; Potassium 300 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 3 g; Phosphorus 50 mg
Pear
Serves: 1 | Serving size: 1/2 pear
1 small pear
1. Serve pear alongside ziti and salad.
Exchanges / Choices: 1 Fruit
Calories 40; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 85 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 0 g; Phosphorus 10 mg
Serves: 12 | Serving size: 3/4 cup | Prep time: 12 minutes | Cook time: 40 minutes
Sometimes, I tire of tomato-based pasta dishes. While this one has tomatoes, they are less of a major player. Thick, evaporated milk stands in for traditional cream, but still produces a robust sauce that seeps into every groove of the pasta. The crunchy topping makes this dish just perfect!
Nonstick cooking spray
2 teaspoons olive oil
1 medium onion, diced
1 large red pepper, cored, seeded, and diced
3 garlic cloves, minced
2 tablespoons fresh minced oregano
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 (14.5-ounce) can diced tomatoes
1 tablespoon minced fresh thyme
8 ounces whole-wheat shaped pasta (shells, cavatappi, fusilli, penne, ziti, and more)
3/4 cup fat-free evaporated milk
2 tablespoons all-purpose flour
1 cup nonfat ricotta cheese, stirred
2 tablespoons Pecorino Romano cheese
Topping
2 slices whole-wheat bread
2 tablespoons Pecorino Romano cheese
1 teaspoon olive oil
1. Preheat the oven to 425°F. Coat a large shallow baking dish with cooking spray, preferably an oval dish that is no deeper than 2 inches. Heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 4 minutes. Add the red peppers and sauté for 3 minutes. Add in the garlic, oregano, salt, and pepper and sauté for 1 minute. Add the tomatoes and fresh thyme and cook for 4 minutes. Set aside.
2. Bring a 3-quart pot of lightly salted water to a boil. Add the pasta and cook for 7–8 minutes or until just al dente. Drain, do not rinse.
3. In a large bowl, mix together the milk and flour until smooth. Add in the ricotta cheese and Pecorino Romano cheese and mix well. Add the cooked pasta to the cheese mixture and mix well. Add in the tomato sauce and mix well. Pour into the prepared baking dish.
4. Add the bread slices to a food processor or blender and process to make coarse crumbs. Mix the crumbs with the Pecorino Romano cheese and olive oil. Top the pasta with the crumbs and bake, uncovered, for 20 minutes until the topping is brown.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 150; Calories from Fat 20; Total Fat 2.5 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 10 mg; Sodium 200 mg; Potassium 230 mg; Total Carbohydrate 25 g; Dietary Fiber 3 g; Sugars 5 g; Protein 8 g; Phosphorus 140 mg
Sides
Broccoli or Broccolini
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccoli or broccolini
1. Steam broccoli or broccolini and serve alongside pasta and blueberries.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 230 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Blueberries
Serves: 1 | Serving size: 1/3 cup
1/3 cup blueberries
1. Serve blueberries alongside pasta and broccoli.
Exchanges / Choices: 1/2 Fruit
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 35 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 5 g; Protein 0 g; Phosphorus 5 mg
Serves: 12 | Serving size: 1 cup | Prep time: 10 minutes | Cook time: 8 minutes
Here’s your blueprint for a pasta salad, but feel free to experiment with the ingredients and see what you like. Choose an herb or champagne vinegar instead of red wine vinegar. Use orange juice instead of lemon juice. Add small blanched broccoli or cauliflower florets. Pack this salad into a container and tote along for a picnic. Since there is no mayonnaise used in the recipe, the salad stands up well in transport.
8 ounces dry whole-wheat shaped pasta
2 teaspoons olive oil
Dressing
3 tablespoons fresh lemon juice or red wine vinegar
1/4 cup plus 1 tablespoon olive oil
1 garlic clove, minced
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Vegetables and Herbs
1 small yellow or orange pepper, thinly sliced
1/2 pint cherry or grape tomatoes, halved
1/4 cup torn basil leaves
1 small shallot, minced
2 tablespoons torn mint leaves
2 tablespoons minced fresh parsley
1. Bring a large pot of lightly salted water to a rolling boil. Add the pasta and cook for 7–8 minutes or until al dente. Drain and add to a bowl. Immediately mix with olive oil, cover, and set in the refrigerator until cooled down (it may still be a bit warm, but that is OK).
2. Whisk together the ingredients for the dressing in a large bowl. Add the vegetables and herbs to the bowl and gently mix. Add in the pasta and mix. Let the pasta stand for 30 minutes prior to serving.
Exchanges / Choices: 1 Starch; 1 Fat
Calories 130; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 0.9 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 75 mg; Potassium 95 mg; Total Carbohydrate 16 g; Dietary Fiber 2 g; Sugars 1 g; Protein 3 g; Phosphorus 50 mg
Swordfish Salad with Salsa Dressing
Spinach Salad with Hot Bacon Dressing
Garden Salad with Balsamic Vinaigrette
The Principles of Salad Making
Small side salads are a nice addition to any meal, but I’m talking about making salad a major event. Before you rummage through your refrigerator, tempted to empty all the contents in your produce drawer into a wooden bowl, let me guide you through several basic principles that will make you a master salad maker.
Pick a Theme
As tempting as it is to just throw all sorts of ingredients together, resist the urge. A good salad needs cohesion, a central theme that brings all the ingredients together. The first five recipes are developed around a specific flavor profile. For example, the Italian Chicken Salad recipe uses flavors that are complementary in Mediterranean cooking. As much as I love tofu, it would be odd to put it in this salad. The Asian Pork and Plum Salad and Thai Beef Salad are two more examples of this thematic approach; it would be strange for me to add Parmesan cheese to these.
Choose Greens
In the summer, sometimes I’ll just slice up cucumbers and tomatoes and call it a salad. However, a substantial salad calls for a bed of fluffy fresh greens. I think practically every green variety works in a salad. I recommend combining mild-tasting greens like butter leaf or romaine with sharper, peppery ones, such as spinach or arugula for a balanced taste. For a really nice contrast and to promote deep rich flavor, add whole-leaf herbs and treat them just like greens. Basil and mint leaves are my two favorites. I leave them uncut; just trim the stems and toss them in with the greens. Always wash your greens, even if you buy packaged greens that state the greens have been cleaned. Here are the five steps to ensure that your greens have been cleaned properly:
1. Remove any fasteners or rubber bands that have held the lettuce together. Break off the root ends.
2. Add the leaves to a large bowl or basin filled with cold water and a little salt. The salt will help any tiny insects still clinging to the leaves to become dislodged.
3. Place the leaves in a salad spinner—the best piece of kitchen equipment you’ll ever invest in. Spin the leaves until they are dry.
4. Wrap the leaves in several layers of paper towels and press out any remaining moisture. This is key! Any excess moisture in the leaves will only cause a soggy salad.
5. Tear the greens by hand (never cut with a knife) and prepare the salad, or keep the leaves whole, wrapped in the towels, and place in a large plastic bag stored in the refrigerator crisper until you are ready to prepare the salad.
Protein
The addition of protein turns a side salad into a substantial meal. In this chapter, chicken, lean pork, lean beef, fish, and beans provide the protein. The beauty of adding protein is that it’s so easy to do. When you have leftover pieces of protein from another meal, toss it right into the greens. In these recipes, the animal proteins are either poached or grilled. Fish and poultry work well with poaching, and heavier meats such as beef and pork benefit from grilling. In both methods, ever-so-subtle flavors are added to the protein; you actually want the proteins to be as much a blank canvas as possible. The salad dressing and other ingredients added to the salad will be the workhorse for adding flavor.
Perfectly Poached
Poaching is submerging food into boiled liquid and letting it cook through, but poaching requires a little finesse! Done right, chicken and thick filets of fish turn out deliciously moist. Done poorly, you end up with hockey pucks. Here’s my step-by-step plan to poach fish and chicken to ready them for salads.
1. Always start with a flavorful liquid mixture, don’t poach in plain water. You want very subtle flavors to permeate the protein. The result will be a much tastier salad overall. Use a reduced-sodium broth or water, but be sure to add at least one aromatic, such as peppercorns, citrus slices, or onion. For example, if you want to prepare an Asian flavored salad, poach the chicken with the addition of scallion slices and maybe some chopped fresh lemongrass.
2. Add the liquid to a large skillet with high sides and a tight fitting lid. Make sure that lid fits very snugly in the pan. In order for the protein to properly cook through, you need to create lots of gentle steam within the pan that cannot escape.
3. Bring the liquid and the aromatics to a gentle boil, around 160–165°F. No need to have the poaching liquid at a furious boil.
4. Add your poultry or fish and let it poach, uncovered, for 3–4 minutes, well before the liquid ever has a chance to come back to a boil. After 3–4 minutes, cover and remove from the heat source (just slide it to an unused burner). Let the food remain in the poaching liquid for 12–14 minutes.
5. Remove the food with a slotted spoon, discard the poaching liquid. Then let cool enough to handle. Slice, cube, shred or flake the protein as desired and add to your salad.
Perfectly Grilled
Pork and lean cuts of beef can easily dry out. That’s because the pork and beef raised today is much leaner than many years ago. Still, with a few tips, your pork and beef can be juicy and succulent.
1. Purchase bone-in pork chops when you can. There is nothing wrong with boneless chops, except that a more watchful eye is needed to make sure you don’t overcook them. Purchase the very best pork you can find. It’s worth it to buy organically raised meat as it is more tender and flavorful. For beef, the bone isn’t as crucial, as beef usually contains more fat than pork and that extra bit of fat helps keep the meat juicy even without a bone.
2. Use a little bit of salt and pepper on the surface as you grill. It helps create a flavorful crust and will brown the meat to a beautiful color. This will make your final salad even more appealing.
3. Bring the pork and beef to room temperature for 30 minutes prior to cooking. Cold meat will cause the outside to cook too quickly.
4. Start with a hot pan to get the surface of pork and beef crusty and golden brown. Then switch to a medium heat to continue the cooking. The meat will be juicier this way.
5. Cook the pork to an internal temperature of 135°F. Remove the pork from the heat source and let it rest. As it rests, the internal temperature will rise to 145°F, ensuring a perfectly cooked piece of pork. For steaks, the finger test is a good one. When it feels soft, it’s still rare; when it feels firm, it’s well done. Somewhere in between should be the amount of “done” you will like.
Texture
It’s the crunch, coupled with a few creamy counterpoint ingredients, that makes a great salad. The single most important factor in warding off salad boredom is to combine hard, raw vegetables with soft greens, and rough textured topping, such as nuts, with a smooth dressing. Here are a few things to keep in mind:
1. Keep all salad ingredients bite-sized. Nothing is more disconcerting than trying to maneuver a large chunk of tomato on a fork, let alone trying to fit it in your mouth! You want to get as many vegetables on your fork, so that you have a variety of flavors that work together for one great taste.
2. Consider adding a small amount of crunchy toppings such as nuts and seeds. If your food plan will allow it, a small amount of smooth, sharp cheese, such as blue cheese, or a slice of fresh avocado really make the salad shine.
3. Find the right balance of crunchy vegetables. Add too many raw vegetables and your salad will take forever to eat. Too few vegetables and you risk sacrificing good nutrition, plus the texture will quickly become plain and boring.
Salad Dressing
I cannot recall the last time I used a bottled salad dressing, as I always make my own. It’s easy and inexpensive. Here is my 3-step formula to creating a perfect salad dressing:
1. Choose your oil: Sure you could forgo the oil in a dressing, but it’s the oil that will help the dressing adhere to the greens rather than ending up in the bottom of the bowl. For calorie and fat gram savings, just use enough oil to coat the greens very lightly. Stick with the most flavorful oils to get the most bang for your buck. Olive, grapeseed, walnut, peanut, avocado, and sesame oils are the ones I recommend most. These spoil faster than plain vegetable oil, so buy in small quantities. If necessary, keep them in the refrigerator to prolong their shelf life.
2. Choose your acid: Vinegars and citrus juices are your choices. Although you can never go wrong with red wine vinegar or lemon juice, consider champagne vinegar and lime or orange juices for a change. The purpose of including acids is to “wake-up” the greens and bring out their garden-fresh flavor. But don’t overdo it — too much acid throws the balance of the dressing off and makes a salad literally hard to swallow!
3. Flavor enhancers: You could simply whisk together oil and vinegar, add dashes of salt and pepper and you would have a good dressing. A great dressing takes advantage of adding the third component to a salad dressing—the flavor enhancers. The amount of enhancers you add is entirely your choice, so go ahead and experiment. Mustard, honey, chopped fresh herbs, minced garlic, chopped shallots, and low-sodium soy sauce can all be added to a basic oil-vinegar base in varying degrees. Your flavor enhancer can tie the salad theme together. For example, in the Thai Beef Salad, peanut oil and lime juice are enhanced with fish sauce and chili purée. These ingredients make perfect sense given the Asian theme of the salad.
Feel free to make up any of the salad dressings in this chapter in quantity and store in an airtight container in the refrigerator for up to one week.
The last five recipes in this chapter are created as side salads; however, add any protein and you’ll have five more main-dish salads. The Roasted Pepper Salad is a great springboard for other recipes. Once you learn how to prepare homemade roasted peppers, you can add them to egg dishes, homemade sandwiches, and pizzas, slice them into main dish soups and stews, or chop them and add them to a salad dressing. The Spinach Salad with Hot Bacon Dressing is a perfect example of how to add interest to a salad. Cool greens and warm dressing make for a delicious contrast. The Garden Salad is an all-purpose salad that you can serve every day, just switch up the greens and change around the dressing ingredients for added interest. These five last salad recipes are perfect blueprints—with a few simple switches, so you can have an entirely new salad to enjoy.
Serves: 6 | Serving size: 1 cup | Prep time: 10 minutes | Cook time: 22 minutes
I remember the first time I ate a chicken salad without mayonnaise. Honestly, it took a while to get used to. Gradually, I switched over completely to chicken salads made with olive oil and vinegar. To change this salad up, substitute pine nuts for the walnuts, use chopped fresh oregano and basil instead of dried, use a roasted red pepper instead of a fresh one, or add sliced rehydrated sun-dried tomatoes to the mix.
1 quart reduced sodium, low-fat chicken broth or water
4 peppercorns
3 slices fresh lemon or orange
1/2 small onion, cut into wedges
1 pound boneless, skinless chicken breasts
1 tablespoon olive oil
1/2 cup chopped walnuts
1 red pepper, diced
1 teaspoon dried oregano
1/2 teaspoon dried basil
1 (15-ounce) can artichoke hearts, drained and halved
10 pitted Kalamata olives, sliced
2 tablespoons minced fresh parsley
Dressing
3 tablespoons olive oil
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar
1 garlic clove, minced
1/2 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon black pepper
6 cups mixed greens
1. Bring the broth or water to a simmer in a large skillet with tight-fitting lid. Add the peppercorns, lemons, and onions and simmer for 10 minutes. Add the chicken and cook for 4 minutes, uncovered. Cover, remove from the heat and let the chicken stand in the water for 12–14 minutes. Remove the chicken from the skillet with a slotted spoon and place on a plate and refrigerate until cool enough to handle. Discard poaching liquid.
2. Heat the oil in a skillet over medium heat. Add the walnuts and sauté for 2 minutes. Add the red pepper, oregano, and basil and sauté for 3 minutes. Remove from the heat and let cool.
3. Meanwhile, in a salad bowl, combine the artichoke hearts, olives, and parsley.
4. Combine all dressing ingredients. Add the walnut mixture to the salad. Cut the chicken into 1-inch cubes and add to the salad. Pour over the dressing. Toss well and serve over mixed greens.
Exchanges / Choices: 2 Nonstarchy Vegetable; 2 Protein, lean; 3 Fat
Calories 290; Calories from Fat 170; Total Fat 19.0 g; Saturated Fat 2.5 g; Trans Fat 0.0 g; Cholesterol 45 mg; Sodium 450 mg; Potassium 430 mg; Total Carbohydrate 10 g; Dietary Fiber 4 g; Sugars 2 g; Protein 20 g; Phosphorus 175 mg
Sides
Peaches
Serves: 1 | Serving size: 1/2 cup
1/2 cup peaches
1. Serve peaches alongside salad and crackers.
Exchanges / Choices: 1/2 Fruit
Calories 30; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 150 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 6 g; Protein 1 g; Phosphorus 15 mg
Crackers
Serves: 1 | Serving size: 1 ounce
1 ounce baked crackers, such as Wheat Thins or Triscuits
1. Serve crackers alongside salad and peaches.
Exchanges / Choices: 1 Starch; 1 Fat
Calories 130; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.8 g; Trans Fat 0.1 g; Cholesterol 0 mg; Sodium 180 mg; Potassium 105 mg; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 2 g; Protein 3 g; Phosphorus 95 mg
Serves: 8 | Serving size: 1 cup | Prep time: 10 minutes | Cook time: 10 minutes
Combining fruit and lean proteins together was something my mother always used to do in her cooking. She’d often add fruit to a soup or stew; she even added fruit on top of homemade pizza! By having her fruit with her meal rather than eating fruit all by itself, she was better able to control her blood sugar levels.
Nonstick cooking spray
1 1/2 pounds lean boneless pork loin chops, trimmed, brought to room temperature
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Salad
1 (11-ounce) can mandarin oranges (in its own juice), drained
2 small red plums, pitted and sliced
4 scallions, thinly sliced
1/2 cup sliced canned water chestnuts, drained
1 pound romaine lettuce, washed, dried, cored, and chopped
Dressing
1/3 cup low-fat mayonnaise
3 tablespoons creamy peanut butter
1 tablespoon water
2 teaspoons reduced-sodium soy sauce
1 garlic clove, minced
1 teaspoon minced fresh ginger or 1/2 teaspoon ground ginger
2 tablespoons chopped unsalted, roasted cashews
1. Coat a nonstick ridged grill pan with nonstick cooking spray and set over high heat until hot, about 2 minutes. Sprinkle the pork chops with salt and pepper. Add the pork chops to grill pan and cook on each side, about 2 minutes per side. Lower the temperature to medium and cook for an additional 3–4 minutes per side or until an internal temperature of 135°F is reached. Remove from the pan and set aside. The internal temperature will reach 145°F as the pork rests.
2. Meanwhile, combine all ingredients for the salad. Whisk together the dressing ingredients.
3. Slice the pork into thin strips (discard bone if using bone-in chops). Toss into the salad. Add the dressing to the salad and toss. Top the salad with cashews.
Exchanges / Choices: 1 Carbohydrate; 3 Protein, lean
Calories 200; Calories from Fat 70; Total Fat 8.0 g; Saturated Fat 1.8 g; Trans Fat 0.0 g; Cholesterol 40 mg; Sodium 330 mg; Potassium 520 mg; Total Carbohydrate 11 g; Dietary Fiber 3 g; Sugars 5 g; Protein 22 g; Phosphorus 240 mg
Sides
Whole Wheat Crackers
Serves: 1 | Serving size: 1 ounce
1 ounce baked crackers such as Triscuits or Wheat Thins
1. Serve crackers alongside salad and Greek yogurt.
Exchanges / Choices: 1 Starch ; 1 Fat
Calories 130; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.8 g; Trans Fat 0.1 g; Cholesterol 0 mg; Sodium 180 mg; Potassium 105 mg; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 2 g; Protein 3 g; Phosphorus 95 mg
Greek Yogurt
Serves: 1 | Serving size: 4 ounces
4 ounces fat-free plain and raspberry jam Greek yogurt
1. Serve yogurt alongside salad and crackers.
Exchanges / Choices: 1/2 Milk, fat-free
Calories 70; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 45 mg; Potassium 160 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 5 g; Protein 11 g; Phosphorus 155 mg
Serves: 8 | Serving size: 1 cup | Prep time: 15 minutes
This no-cook salad stands up well; it will last about 3–4 days in the refrigerator. You can also use this salad as a salsa. I’ve also filled up endive spears with this salad and served it as an appetizer for dinner parties.
3 (15-ounce) cans black beans, or 3 cups cooked dried black beans
1 red onion, minced
1 cup corn (fresh, cut from the cob, or frozen, thawed)
3 large ripe tomatoes, seeded and chopped
1 medium red pepper, diced
1 medium yellow pepper, diced
1 cup peeled, diced jicama
1/2 cup chopped fresh cilantro
2 small jalapeño peppers, seeded and minced
3 garlic cloves, minced
2 tablespoons lemon or lime juice
1 1/2 teaspoons ground cumin
1 tablespoon red wine vinegar
1/3 cup olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. Place the canned beans in a large colander and rinse well under cold running water. Drain thoroughly.
2. In a large mixing bowl, combine the beans with remaining ingredients and toss gently until mixed. Cover and refrigerate for 1 hour prior to serving.
Exchanges / Choices: 1 1/2 Starch; 2 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 260; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 240 mg; Potassium 700 mg; Total Carbohydrate 35 g; Dietary Fiber 11 g; Sugars 7 g; Protein 10 g; Phosphorus 180 mg
Side
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes halved
1/4 cup sliced red onion
1/4 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and red onion in a small bowl. Drizzle olive oil over salad and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 15 mg; Potassium 200 mg; Total Carbohydrate 4 g; Dietary Fiber 2 g; Sugars 1 g; Protein 2 g; Phosphorus 50 mg
Serves: 6 | Serving size: 3/4 cup | Prep time: 10 minutes | Cook time: 12 minutes + 10 minutes for standing
This recipe is courtesy of the chefs at the Peninsula Hotel in Bangkok. Sitting at the terrace restaurant of a grand hotel, I ordered the beef salad. After one bite, I asked our waiter to summon the chef so I could know what all these fabulous exotic tastes were. When I explained what I did for a living, the chef was more than happy to introduce me to the world of chiles, fish sauce, and more.
4 ounces udon noodles
1 pound flank steak, trimmed of excess fat, brought to room temperature
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Dressing
3 tablespoons peanut oil
3 tablespoons lime juice
1/2 tablespoon fish sauce
1 tablespoon brown sugar
1/4 teaspoon chili puree with garlic
Vegetables
1 cup sliced red onion
1 cup thinly sliced red pepper
1 cup thinly sliced cucumber
1/3 cup chopped scallions
4 cups romaine torn lettuce leaves
1/4 cup chopped unsalted peanuts
1. Cook the noodles according to package directions. Drain and set aside.
2. Sprinkle both sides of the beef with salt and pepper. Coat an outdoor grill rack with cooking spray and set the rack 6 inches above the heat source. Set the grill to medium high. Alternatively, coat an indoor grill pan with cooking spray and set it on medium-high heat. Place the beef on the rack and grill for about 6–7 minutes per side. Remove the beef to plate, cover loosely, and let stand for 10 minutes. Cut the beef diagonally across the grain into thin slices.
3. Combine all the dressing ingredients. Add the beef, red onion, red pepper, cucumbers, scallions, and udon noodles. Add the dressing and toss well. Serve on lettuce and top with peanuts.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 2 Protein, lean; 2 Fat
Calories 300; Calories from Fat 140; Total Fat 15.0 g; Saturated Fat 3.3 g; Trans Fat 0.0 g; Cholesterol 40 mg; Sodium 450 mg; Potassium 480 mg; Total Carbohydrate 21 g; Dietary Fiber 3 g; Sugars 7 g; Protein 20 g; Phosphorus 220 mg
Sides
Snow Peas
Serves: 1 | Serving size: 1/2 cup
1/2 cup snow peas
1. Steam snow peas and serve alongside salad and orange.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 35; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 190 mg; Total Carbohydrate 6 g; Dietary Fiber 2 g; Sugars 3 g; Protein 3 g; Phosphorus 45 mg
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Serve orange alongside salad and snow peas.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Swordfish Salad with Salsa Dressing
Serves: 4 | Serving size: 1 cup | Prep time: 10 minutes | Cook time: 12 minutes
On my first date with my husband, he ordered swordfish. All these years later, he still requests this salad once a month. If swordfish is not a favorite of yours, use salmon, halibut, haddock, or sea bass, all of which work wonderfully well in this dish.
1 pound swordfish steaks
1/2 cup fresh orange juice
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1/4 teaspoon cayenne pepper
Salsa
1 medium orange, peeled, sectioned, and chopped into 1-inch pieces
1 cup diced fresh or canned (in its own juice) pineapple chunks
1/2 cup peeled, diced mango
1 jalapeño pepper, seeded and minced
3 tablespoons orange juice
1 tablespoon diced red pepper
1 tablespoon minced cilantro
1 1/2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon sugar
4 cups salad greens
2 tablespoons toasted slivered almonds
1. In a nonreactive pan, place the swordfish with the orange juice, olive oil, lemon juice, and cayenne pepper and marinate for 15 minutes.
2. Coat an outdoor grill with cooking spray and set the rack 6 inches from the heat source. Set the heat to medium-high. Alternatively, coat an indoor grill pan with cooking spray and place it on medium-high heat.
3. Grill the swordfish on each side for about 12–15 minutes, until opaque in the center. Remove the swordfish from the grill and allow to cool. Cut into 1-inch pieces.
4. Combine all ingredients for the salsa. Toss the swordfish with the salsa.
5. Combine the olive oil, red wine vinegar, and sugar. Whisk together well. Toss the greens with the dressing. Pile the swordfish salad on top of the lettuce. Top with almonds.
Exchanges / Choices: 1 Fruit; 1 Nonstarchy Vegetable; 3 Protein, lean; 1 1/2 Fat
Calories 310; Calories from Fat 130; Total Fat 14.0 g; Saturated Fat 2.5 g; Trans Fat 0.0 g; Cholesterol 45 mg; Sodium 115 mg; Potassium 700 mg; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 15 g; Protein 25 g; Phosphorus 350 mg
Sides
Zucchini
Serves: 1 | Serving size: 1/2 cup
1/2 cup zucchini
1. Steam zucchini and serve alongside salad and Greek yogurt.
Exchanges / Choices: Free food
Calories 15; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 240 mg; Total Carbohydrate 2 g; Dietary Fiber 1 g; Sugars 2 g; Protein 1 g; Phosphorus 35 mg
Greek Yogurt
Serves: 1 | Serving size: 1/2 cup
1/2 cup Greek yogurt
1. Serve alongside salad and zucchini.
Exchanges / Choices: 1/2 Milk, fat-free
Calories 60; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 10 mg; Sodium 40 mg; Potassium 105 mg; Total Carbohydrate 7 g; Dietary Fiber 0 g; Sugars 5 g; Protein 9 g; Phosphorus 115 mg
Serves: 10 | Serving size: 1 cup | Prep time: 10 minutes
Plum and cherry tomatoes taste good year-round, so you can enjoy this salad anytime. In the summer, feel free to substitute yellow or heirloom tomatoes. Grilled shrimp is superb in this salad, so add it if you want to turn this into a main dish. Try this with sliced mint leaves in place of the basil or use half mint and half basil.
1 large head butter lettuce, large leaves torn into smaller pieces
2 large or 4 small ripe plum tomatoes, sliced
20 cherry tomatoes, halved
Garlic vinaigrette
1 large garlic clove, very finely chopped
2 teaspoons red wine vinegar
1/2 teaspoon Dijon mustard
2 tablespoons olive oil
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
16 fresh basil leaves, thinly sliced
1 tablespoon toasted pumpkin seeds
1 tablespoon sunflower seeds
1. Place a layer of lettuce leaves on a serving platter or on four plates and arrange the sliced tomatoes. Place the cherry tomatoes on top.
2. Whisk together the ingredients for the dressing and pour over the tomatoes.
3. Scatter the basil leaves and the pumpkin and sunflower seeds over the tomatoes and serve at once.
Exchanges / Choices: 1 Nonstarchy Vegetable; 2 Fat
Calories 120; Calories from Fat 80; Total Fat 9.0 g; Saturated Fat 1.3 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 140 mg; Potassium 520 mg; Total Carbohydrate 8 g; Dietary Fiber 3 g; Sugars 4 g; Protein 3 g; Phosphorus 105 mg
Sides
Seasoned Sautéed Shrimp
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound peeled and deveined large shrimp
1 tablespoon olive oil
1. In a large bowl, combine the chili powder, oregano, paprika, cumin, black pepper, and salt. Add in the shrimp and toss well.
2. Heat the olive oil on medium heat in a large skillet. Add the shrimp and sauté for 5–7 minutes or until shrimp is cooked through.
Exchanges / Choices: 3 Protein, lean
Calories 130; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 190 mg; Sodium 270 mg; Potassium 300 mg; Total Carbohydrate 1 g; Dietary Fiber 1 g; Sugars 0 g; Protein 24 g; Phosphorus 245 mg
Spinach
Serves: 1 | Serving size: 1/2 cup
1/2 cup spinach
1. Steam spinach and serve alongside salad and shrimp.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 420 mg; Total Carbohydrate 3 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 50 mg
Spinach Salad with Hot Bacon Dressing
Serves: 11 | Serving size: 1 1/2 cups | Prep time: 15 minutes | Cook time: 6 minutes
I learned very early on, for a great dressing such as this, make sure you cook the bacon in a heavy, perfectly flat-bottomed skillet for best results. The crispy pieces of bacon are crucial to making this salad a winner. The addition of romaine lettuce with the spinach cuts down on an overly peppery flavor coming from the spinach and will make the flavors more balanced.
7 cups fresh baby spinach leaves
1 small head romaine lettuce, washed, dried, and broken into bite-sized pieces
10 large white mushrooms, cleaned, peeled, if necessary, stemmed, and sliced
Dressing
4 slices lean bacon (40% or more less fat), chopped
1 small onion, finely chopped
2 cloves garlic, minced
1/2 cup cider vinegar
1 tablespoon sugar
2 tablespoons tomato paste
1. Toss together the spinach, lettuce, and mushrooms.
2. Cook the bacon in a large heavy skillet over medium heat until crisp. Add the onion and sauté for 2 minutes. Add the garlic, vinegar, sugar, and tomato paste. Stir to blend. Toss salad with dressing and serve.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 40; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.3 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 80 mg; Potassium 300 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 3 g; Phosphorus 50 mg
Sides
Master Chicken Sear
Serves: 4 | Serving size: 1/2 breast or thigh
2 boneless, skinless chicken breasts or 2 boneless, skinless chicken thighs
1/8 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 1/2 tablespoons olive or canola oil
1. Season chicken breasts or chicken thighs with salt and black pepper.
2. In a 12–14-inch heavy skillet, preferably cast iron or stainless (NOT nonstick), heat oil over medium-high heat.
3. Add the chicken and sear until well browned on both sides, about 3–4 minutes per side for the breasts, or 2–3 minutes for the thighs.
4. Transfer the chicken to a plate and tent with foil.
5. Return the chicken and accumulated juices to the skillet and simmer gently until cooked through, about 4–5 minutes.
TO TEST: Chicken should feel firm to the touch. Using closed tongs, press on the center of the chicken. It should feel firm. Alternately, you may make a very small incision in the center of the meat and check to be sure the meat is cooked through with no traces of pink.
Exchanges / Choices: 3 Protein, lean; 1 Fat
Calories 180; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 2.0 g; Trans Fat 0.0 g; Cholesterol 85 mg; Sodium 120 mg; Potassium 200 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 21 g; Phosphorus 170 mg
Baked Potato with Nonfat Greek Yogurt
Serves: 1 | Serving size: 1 potato
1 small (6-ounce) baked potato
1 tablespoon nonfat Greek yogurt
1. Bake potato in a 400°F oven for 45–55 minutes or until the internal temperature reaches 210°F. Top baked potato with Greek yogurt.
Exchanges / Choices: 2 Starch
Calories 140; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 20 mg; Potassium 760 mg; Total Carbohydrate 30 g; Dietary Fiber 3 g; Sugars 2 g; Protein 5 g; Phosphorus 115 mg
Serves: 6 | Serving size: 1 cup | Prep time: 30 minutes | Cook time: 35 minutes
Bell peppers are so tasty when they are raw, so why ever mess with them by roasting them? It’s because fire does something incredibly magical to a pepper—it transforms its flavor and texture into something juicier, sweeter, and more versatile than before it stepped into the flames. Roasted peppers jazz up pasta, eggs, soups, stews, homemade pizza, and many more everyday foods.
2 large red peppers
2 large yellow or orange peppers
2 large green peppers
2 tablespoons extra virgin olive oil, divided use
2 teaspoons balsamic vinegar
1 small garlic clove, very finely chopped or crushed
12 black olives, pitted
Handful of small fresh basil leaves
1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
3. Measure 1 1/2 tbsp. of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle with dressing and garnish with the olives and basil.
Exchanges / Choices: 2 Nonstarchy Vegetable; 1 Fat
Calories 100; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 0.8 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 85 mg; Potassium 380 mg; Total Carbohydrate 12 g; Dietary Fiber 3 g; Sugars 6 g; Protein 2 g; Phosphorus 45 mg
Sides
Seasoned Sautéed Shrimp
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound peeled and deveined large shrimp
1 tablespoon olive oil
1. In a large bowl, combine the chili powder, oregano, paprika, cumin, black pepper, and salt. Add in the shrimp and toss well.
2. Heat the olive oil on medium heat in a large skillet. Add the shrimp and sauté for 5–7 minutes or until shrimp is cooked through.
Exchanges / Choices: 3 Protein, lean
Calories 130; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 190 mg; Sodium 270 mg; Potassium 300 mg; Total Carbohydrate 1 g; Dietary Fiber 1 g; Sugars 0 g; Protein 24 g; Phosphorus 245 mg
Crackers
Serves: 1 | Serving size: 1 ounce
1 ounce whole-wheat crackers (such as Triscuits or Wheat Thins)
1. Serve crackers alongside salad and shrimp.
Exchanges / Choices: 1 Starch; 1 Fat
Calories 130; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 1.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 50 mg; Potassium 85 mg; Total Carbohydrate 19 g; Dietary Fiber 3 g; Sugars 0 g; Protein 3 g; Phosphorus 85 mg
Garden Salad with Balsamic Vinaigrette
Serves: 8 | Serving size: 1 cup | Prep time: 7 minutes | Cook time: 4 minutes
Ever have a really good garden salad in a restaurant? All you need is a zesty dressing, a few vegetables, and a crunchy topping. This basic recipe gives you everything you need to know—so go ahead and enjoy a healthy and delicious salad every day.
Nuts
3/4 cup walnuts
2 tablespoons sugar
Dressing
1/4 cup balsamic vinegar
1 garlic clove, minced
1 teaspoon coarse Dijon mustard
1 teaspoon honey or sugar
3 tablespoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Salad
5 cups mixed greens
1 cup halved cherry tomatoes
2 large carrots, peeled and grated
1/2 medium red onion, thinly sliced
1. To make the walnuts, in a small sauté pan or skillet over medium-high heat, toss the walnuts with the sugar for 3 to 4 minutes or until the sugar melts and caramelizes. Watch that the nuts do not burn. Remove the nuts from the pan and let cool.
2. In a large bowl, combine dressing ingredients and whisk well.
3. Add the salad ingredients to the dressing and quickly toss together. Serve in individual plates, top with the nuts.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 2 1/2 Fat
Calories 160; Calories from Fat 120; Total Fat 13.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 105 mg; Potassium 250 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 3 g; Phosphorus 65 mg
Sides
Seared Chicken Breasts
Serves: 4 | Serving size: 3 ounces
1 pound boneless, skinless chicken breasts, remove any tenderloins so chicken lays flat
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive or vegetable oil
1. Pound the chicken breasts if necessary so they are even in thickness. Season the chicken with salt and pepper.
2. Heat the oil in a heavy cast iron skillet over medium-high heat. Add the chicken breasts and sear on both sides for about 5 minutes per side. Be sure to let one side of the chicken thoroughly sear before turning over to the other side. This will ensure even cooking and will prevent sticking.
3. Cover the skillet, lower the heat to low, and cook for about 5–6 minutes until the chicken is cooked through.
Exchanges / Choices: 3 Protein, lean; 1/2 Fat
Calories 170; Calories from Fat 70; Total Fat 8.0 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Cholesterol 65 mg; Sodium 290 mg; Potassium 200 mg; Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 24 g; Phosphorus 175 mg
Raspberries
Serves: 1 | Serving size: 1/2 cup
1/2 cup raspberries
1. Serve raspberries alongside salad and chicken.
Exchanges / Choices: 1/2 Fruit
Calories 30; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 95 mg; Total Carbohydrate 7 g; Dietary Fiber 4 g; Sugars 3 g; Protein 1 g; Phosphorus 20 mg
Serves: 16 | Serving size: 1 tablespoon | Prep time: 5 minutes
I’ve given you the basic formula for a great vinaigrette, but you might be in the mood for something creamier. Here is a master recipe for creating a creamy dressing. Toss aside the bottled ranch dressing in favor of your own.
1/2 cup low-fat buttermilk
2 tablespoons nonfat mayonnaise
2 tablespoons plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
2 teaspoons grated Parmesan cheese
1/2 teaspoon lite soy sauce
1 garlic clove, finely minced
1/4 teaspoon freshly ground black pepper
1/8 teaspoon cayenne pepper
1. In a blender, purée all the ingredients until smooth. Add to an airtight container and store in the refrigerator for up to 4 days.
2. For a little variation, try adding 1/4 fresh avocado or 2 tablespoons unsweetened, unflavored almond milk in place of the yogurt.
Exchanges / Choices: Free food
Calories 5; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 35 mg; Potassium 20 mg; Total Carbohydrate 1 g; Dietary Fiber 0 g; Sugars 1 g; Protein 1 g; Phosphorus 10 mg