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Grilled Shrimp Skewers over White Bean Salad

Ingredients

  • 1 teaspoon finely grated lemon zest
  • 1/3 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons packed fresh oregano, minced
  • 2 tablespoons packed fresh sage, minced
  • 2 tablespoons minced fresh chives
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 2 15-ounce cans cannellini beans, rinsed
  • 12 cherry tomatoes, quartered
  • 1 cup finely diced celery
  • 24 raw shrimp (21-25 per pound; see Note), peeled and deveined

Chopped Greek Salad with Chicken

Ingredients

  • 1/3 cup red-wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 6 cups chopped romaine lettuce
  • 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
  • 2 medium tomatoes, chopped
  • 1 medium cucumber, peeled, seeded and chopped
  • 1/2 cup sliced ripe black olives
  • 1/2 cup crumbled feta cheese

Hungarian Beef Goulash

Ingredients

  • 2 pounds beef stew meat, (such as chuck), trimmed and cubed
  • 2 teaspoons caraway seeds
  • 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 large or 2 medium onions, chopped
  • 1 small red bell pepper, chopped
  • 1 14-ounce can diced tomatoes
  • 1 14-ounce can reduced-sodium beef broth
  • 1 teaspoon Worcestershire sauce
  • 3 cloves garlic, minced
  • 2 bay leaves
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 2 tablespoons chopped fresh parsley

Manhattan Crab Chowder

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 cup finely diced onion
  • 1 cup cored fennel bulb, finely diced, plus 2 tablespoons chopped fronds, divided
  • 2 tablespoons minced garlic
  • 2 teaspoons Italian seasoning blend
  • 1/8 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
  • 1 1/2 cups water
  • 2 cups precooked diced potatoes
  • 2 cups canned crushed tomatoes
  • 1 pound pasteurized crabmeat, drained if necessary

Cheese-&-Spinach-Stuffed Portobellos

Ingredients

  • 4 large portobello mushroom caps
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper, divided
  • 1 cup part-skim ricotta cheese
  • 1 cup finely chopped fresh spinach
  • 1/2 cup finely shredded Parmesan cheese, divided
  • 2 tablespoons finely chopped kalamata olives
  • 1/2 teaspoon Italian seasoning
  • 3/4 cup prepared marinara sauce

Chicken Mulligatawny

Ingredients

  • 1 tablespoon canola oil
  • 1 large yellow onion, diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 2 Granny Smith apples, peeled and diced
  • 1 1/2 teaspoons hot Madras curry powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 6 cups reduced-sodium chicken broth
  • 1/2 cup white basmati rice
  • 12 ounces chicken breast tenders, cut into bite-size pieces
  • 1 cup “lite” coconut milk
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons sliced almonds, toasted, optional

Bok Choy-Apple Slaw

Ingredients

  • 1/3 cup reduced-fat sour cream
  • 1/3 cup reduced-fat mayonnaise
  • 2 tablespoons white-wine vinegar
  • 2 teaspoons sugar or honey
  • 1/2 teaspoon celery salt
  • 1/4 teaspoon salt
  • 6 cups very thinly sliced bok choy, (1-pound head, trimmed)
  • 1 large Granny Smith apple, julienned or shredded
  • 1 large carrot, julienned or shredded
  • 1/2 cup slivered red onion

North African Spiced Carrots

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic, minced
  • 2 teaspoons paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3 cups sliced carrots, (4 medium-large)
  • 1 cup water
  • 3 tablespoons lemon juice
  • 1/8 teaspoon salt, or to taste
  • 1/4 cup chopped fresh parsley

Tomato-Herb Marinated Flank Steak

Ingredients

  • 1 medium tomato, chopped
  • 1 shallot, peeled and quartered
  • 1/4 cup red-wine vinegar
  • 2 tablespoons chopped fresh marjoram
  • 1 tablespoon chopped fresh rosemary
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 1/2 pounds flank steak, preferably grass-fed, trimmed

Grilled Shrimp Remoulade

Ingredients

    Remoulade Sauce

  • 1/4 cup reduced-fat mayonnaise
  • 1/4 cup low-fat plain yogurt
  • 1 tablespoon chopped flat-leaf parsley
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon hot sauce
  • Shrimp

  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon ground coriander
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 36 raw shrimp, peeled and deveined (about 1 pound)

Asian Green Bean Stir-Fry

Ingredients

  • 1 teaspoon sesame oil
  • 1 pound green beans, trimmed and cut into 1-inch pieces
  • Pinch of crushed red pepper, or to taste
  • 1/2 cup water
  • 1 14-ounce can mixed stir-fry vegetables, rinsed, or 1 1/2 cups frozen mixed stir-fry vegetables, thawed
  • 1 tablespoon black bean-garlic sauce

Five-Spice Tilapia

Ingredients

  • 1 pound tilapia fillets
  • 1 teaspoon Chinese five-spice powder
  • 1/4 cup reduced-sodium soy sauce
  • 3 tablespoons light brown sugar
  • 3 scallions, thinly sliced

Maple-Glazed Chicken Breasts

Ingredients

  • 2 tablespoons pure maple syrup
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon minced fresh ginger
  • 1/4 teaspoon freshly ground pepper
  • 2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed

Roasted Baby Bok Choy

Ingredients

  • 4 heads baby bok choy, (1 1/4 pounds), trimmed, leaves separated
  • 1/3 cup lemon juice
  • 4 teaspoons canola oil
  • 1 clove garlic, minced
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice
  • 1 1/2 teaspoons chopped fresh tarragon or 3/4 teaspoon dried
  • 1 teaspoon mirin
  • Freshly ground pepper, to taste

Maple-Chili Glazed Pork Medallions

Ingredients

  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground chipotle pepper
  • 1 pound pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions
  • 2 teaspoons canola oil
  • 1/4 cup apple cider
  • 1 tablespoon maple syrup
  • 1 teaspoon cider vinegar

Singapore Chile Crab with Spinach

Ingredients

  • 1/2 cup water
  • 1/4 cup ketchup
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon tomato paste
  • 1 teaspoon cornstarch
  • 1 tablespoon toasted sesame oil
  • 1/4 cup minced shallot
  • 2 tablespoons minced garlic
  • 2 tablespoons minced red chile, or to taste
  • 1 1/2 tablespoons minced fresh ginger
  • 1 6-ounce bag baby spinach
  • 1 pound pasteurized crabmeat, drained if necessary

Rainbow Pepper Saute

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 medium onions, chopped
  • 6 red, yellow and/or orange bell peppers, seeded and cut into 2-inch slivers
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste

Turkish Chicken Thighs

Ingredients

  • 8 bone-in chicken thighs, (about 3 1/2 pounds total), skin removed, trimmed
  • 1 tablespoon lemon juice
  • 1 cup low-fat plain yogurt
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 2 teaspoons hot paprika
  • 1 1/2 teaspoons dried mint
  • 1/2 teaspoon salt

Wake-Up Smoothie

Ingredients

  • 1 1/4 cups orange juice, preferably calcium-fortified
  • 1 banana
  • 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
  • 1/2 cup low-fat silken tofu, or low-fat plain yogurt
  • 1 tablespoon sugar, or Splenda Granular (optional)

Low-Sugar Plum Spread

Ingredients

  • 5 pounds plums, pitted and sliced (14-15 cups)
  • 3 Granny Smith apples, washed and quartered (not cored)
  • 1/4 cup white grape juice, or other fruit juice
  • 2 tablespoons lemon juice
  • 3/4 cup sugar, or Splenda Granular
  • 1/4 teaspoon ground cinnamon, or ginger (optional)

Scrambled Egg with Tofu

Ingredients

  • 1 large egg
  • 1/2 teaspoon dried tarragon
  • Dash of hot sauce
  • Pinch of salt
  • Freshly ground pepper, to taste
  • 1 teaspoon extra-virgin olive oil, or canola oil
  • 2 tablespoons crumbled tofu, (silken or regular)

Cranberry Muesli

Ingredients

  • 1/2 cup low-fat plain yogurt
  • 1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
  • 6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
  • 2 tablespoons dried cranberries
  • 1 tablespoon unsalted sunflower seeds
  • 1 tablespoon wheat germ
  • 2 teaspoons honey
  • 1/4 teaspoon vanilla extract
  • 1/8 teaspoon salt

Tropical Fruit Smoothie

Ingredients

  • 1 cup cubed fresh or canned pineapple
  • 1 banana, sliced
  • 1/2 cup silken tofu, or low-fat plain yogurt
  • 1/3 cup frozen passion fruit concentrate
  • 1/2 cup water
  • 2 ice cubes
  • 1 tablespoon wheat bran, or oat bran (optional)

Baked Asparagus & Cheese Frittata

Ingredients

  • 2 tablespoons fine dry breadcrumbs
  • 1 pound thin asparagus
  • 1 1/2 teaspoons extra-virgin olive oil
  • 2 onions, chopped
  • 1 red bell pepper, chopped
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt, divided
  • 1/2 cup water
  • Freshly ground pepper, to taste
  • 4 large eggs
  • 2 large egg whites
  • 1 cup part-skim ricotta cheese
  • 1 tablespoon chopped fresh parsley
  • 1/2 cup shredded Gruyère cheese

Berry Rich Muffins

Ingredients

  • 1 cup whole-wheat flour
  • 1 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 large egg
  • 1 large egg white
  • 2/3 cup packed light brown sugar, or 1/3 cup Splenda Sugar Blend for Baking
  • 1 cup buttermilk, or equivalent buttermilk powder and water
  • 1/4 cup canola oil
  • 1 1/2 teaspoons grated lemon or orange zest
  • 1 teaspoon vanilla extract
  • 1 1/2 cups mixed fresh berries, such as blueberries, raspberries and/or blackberries
  • 1/4 cup dried blueberries, or dried cherries
  • 1 tablespoon sugar

Crustless Crab Quiche

Ingredients

  • 2 teaspoons extra-virgin olive oil, divided
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 12 ounces mushrooms, wiped clean and sliced (about 4 1/2 cups)
  • 2 large eggs
  • 2 large egg whites
  • 1 1/2 cups low-fat cottage cheese
  • 1/2 cup low-fat plain yogurt
  • 1/4 cup all-purpose flour
  • 1/4 cup freshly grated Parmesan cheese
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 8 ounces cooked lump crabmeat, (fresh or frozen and thawed), drained and picked over (about 1 cup)
  • 1/2 cup grated sharp Cheddar cheese, (2 ounces)
  • 1/4 cup chopped scallions

Mixed Greens with Grapes & Feta

Ingredients

    Dressing

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons red-wine vinegar
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • Salad

  • 8 cups mesclun salad greens, (5 ounces)
  • 1 head radicchio, thinly sliced
  • 2 cups halved seedless grapes, (about 1 pound), preferably red and green
  • 3/4 cup crumbled feta, or blue cheese

Shrimp Bisque

Ingredients

  • 12 ounces shrimp (30-40 per pound), shell-on
  • 1 onion, chopped, divided
  • 1 carrot, peeled and sliced
  • 1 stalk celery (with leaves), sliced
  • 1/2 cup dry white wine
  • 1/2 teaspoon black peppercorns
  • 1 bay leaf
  • 3 cups water
  • 1 tablespoon extra-virgin olive oil
  • 4 ounces mushrooms, wiped clean and sliced (about 1 1/2 cups)
  • 1/2 green bell pepper, chopped
  • 1/4 cup chopped scallions
  • 2 tablespoons chopped fresh parsley
  • 1/4 cup all-purpose flour
  • 1 1/2 cups low-fat milk
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup dry sherry
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
  • Dash of hot sauce

Red Lentil Soup with a Spicy Sizzle

Ingredients

  • 6 teaspoons extra-virgin olive oil, divided
  • 2 onions, chopped (1 1/2 cups)
  • 3 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 8 cups reduced-sodium chicken broth, or vegetable broth
  • 1 1/2 cups red lentils, rinsed
  • 1/3 cup bulgur
  • 2 tablespoons tomato paste
  • 1 bay leaf
  • 3 tablespoons lemon juice
  • Freshly ground pepper to taste
  • 1 teaspoon paprika
  • 1 teaspoon cayenne pepper

The Diet House Salad

Ingredients

  • 4 cups torn green leaf lettuce
  • 1 cup sprouts
  • 1 cup tomato wedges
  • 1 cup peeled, sliced cucumber
  • 1 cup shredded carrots
  • 1/2 cup chopped radishes
  • 1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing

Pasta & Bean Soup

Ingredients

  • 4 14-ounce cans reduced-sodium chicken broth
  • 6 cloves garlic, crushed and peeled
  • 4 4-inch sprigs fresh rosemary, or 1 tablespoon dried
  • 1/8-1/4 teaspoon crushed red pepper
  • 1 15-1/2-ounce or 19-ounce can cannellini, (white kidney) beans, rinsed, divided
  • 1 14-1/2-ounce can diced tomatoes
  • 1 cup medium pasta shells, or orecchiette
  • 2 cups individually quick-frozen spinach, (6 ounces)
  • 6 teaspoons extra-virgin olive oil, (optional)
  • 6 tablespoons freshly grated Parmesan cheese

Spinach, Avocado & Mango Salad

Ingredients

    Dressing

  • 1/3 cup orange juice
  • 1 tablespoon red-wine vinegar
  • 2 tablespoons hazelnut oil, almond oil or canola oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • Salad

  • 10 cups baby spinach leaves, (about 8 ounces)
  • 1 1/2 cups radicchio, torn into bite-size pieces
  • 8-12 small red radishes, (1 bunch), sliced
  • 1 small ripe mango, sliced
  • 1 medium avocado, sliced

Lettuce Wraps with Spiced Pork

Ingredients

    Sauce

  • 2 tablespoons oyster sauce
  • 2 tablespoons water
  • 1 tablespoon hoisin sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon dry sherry, or rice wine
  • 2 teaspoons cornstarch
  • 1 teaspoon brown sugar
  • 1 teaspoon reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  • Stir-fry

  • 3 teaspoons canola oil, divided
  • 1 pound thin center-cut boneless pork chops, trimmed of fat and cut into thin julienne strips
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 8-ounce can sliced water chestnuts, rinsed and coarsely chopped
  • 1 8-ounce can sliced bamboo shoots, rinsed and coarsely chopped
  • 8 ounces shiitake mushrooms, stemmed, cut into julienne strips
  • 4 scallions, greens only, sliced
  • 1 head iceberg lettuce, leaves separated

Green Papaya Salad

Ingredients

  • 1/4 teaspoon freshly grated lime zest
  • 1/4 cup lime juice
  • 2 tablespoons finely chopped palm sugar, or packed brown sugar
  • 2 tablespoons fish sauce
  • Hawaiian chiles, or any fresh hot chiles, minced, to taste
  • 3 cups matchstick-cut or julienned green papaya
  • 1/2 cup very thinly sliced Maui or other sweet onion
  • 1/2 cup pea shoots, cut into 3-inch pieces, or bean sprouts
  • Freshly ground pepper, to taste

Curried Corn Bisque

Ingredients

  • 2 teaspoons canola oil
  • 1 cup fresh or frozen chopped onions
  • 1 tablespoon curry powder
  • 1/2 teaspoon hot sauce, or to taste
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon freshly ground pepper
  • 2 16-ounce packages frozen corn, or 3 10-ounce boxes
  • 2 cups reduced-sodium chicken broth
  • 2 cups water
  • 1 cup “lite” coconut milk

Spicy Chicken Tacos

Ingredients

  • 8 corn tortillas
  • 1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips
  • 1/4 teaspoon salt, or to taste
  • 2 teaspoons canola oil, divided
  • 1 large onion, sliced
  • 1 large green bell pepper, seeded and sliced
  • 3 large cloves garlic, minced
  • 1 jalapeño pepper, seeded and minced
  • 1 tablespoon ground cumin
  • 1/2 cup prepared hot salsa, plus more for garnish
  • 1/4 cup chopped fresh cilantro
  • Sliced scallions, chopped fresh tomatoes and reduced-fat sour cream, for garnish

Our Taco

Ingredients

    Homemade Taco Shells

  • 12 6-inch corn tortillas
  • Canola oil cooking spray
  • 3/4 teaspoon chili powder, divided
  • 1/4 teaspoon salt, divided
  • Taco Meat

  • 8 ounces 93%-lean ground beef
  • 8 ounces 99%-lean ground turkey breast
  • 1/2 cup chopped onion
  • 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand, or 1 1/4 cups petite-diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground chipotle chile or 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano
  • Toppings

  • 3 cups shredded romaine lettuce
  • 3/4 cup shredded reduced-fat Cheddar cheese
  • 3/4 cup diced tomatoes
  • 3/4 cup prepared salsa
  • 1/4 cup diced red onion

Calabacitas

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 poblano or Anaheim chile pepper, seeded and diced
  • 2 cups diced zucchini
  • 2 cups diced summer squash
  • 1/2 teaspoon salt
  • 2 tablespoons chopped fresh cilantro, (optional)

Asian Slaw with Tofu & Shiitake Mushrooms

Ingredients

  • 1/4 cup reduced-sodium soy sauce
  • 2 1/2 tablespoons lemon juice
  • 1 teaspoon wasabi powder
  • 1 clove garlic, minced
  • 12 ounces firm silken tofu, drained and cut into 1/2-inch cubes
  • 4 cups lightly packed shredded napa cabbage
  • 2 cups lightly packed shredded bok choy
  • 2 tablespoons canola oil
  • 2 cups sliced shiitake mushroom caps
  • 2 teaspoons sesame oil

Berry Frozen Yogurt

Ingredients

  • 3 cups fresh or frozen and partially thawed blackberries, or raspberries or a mixture of blackberries, raspberries and blueberries
  • 6 tablespoons sugar
  • 1 tablespoon lemon juice
  • 3/4 cup low-fat plain yogurt

Barley & Wild Rice Pilaf with Pomegranate Seeds

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 1/2 cup wild rice, rinsed
  • 1/2 cup pearl barley
  • 3 cups reduced-sodium chicken broth, or vegetable broth
  • 1/3 cup pine nuts
  • 1 cup pomegranate seeds
  • 2 teaspoons freshly grated lemon zest
  • 1 small ripe mango, sliced
  • 2 tablespoons chopped flat-leaf parsley

Roasted Mango Sorbet

Ingredients

  • 3 ripe mangoes
  • 1/2 cup sugar
  • 1/2 cup water
  • 1/3 cup coarsely mashed banana
  • 2 tablespoons lime juice

Halibut Picante

Ingredients

  • 1 1/4 pounds halibut, striped bass or tilapia fillet, cut into 4 portions
  • 1 teaspoon ground cumin, divided
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 10-ounce can diced tomatoes with green chiles
  • 1/4 cup sliced green olives with pimientos
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon extra-virgin olive oil

Glazed Mini Carrots

Ingredients

  • 3 cups mini carrots, (1 pound)
  • 1/3 cup water
  • 1 tablespoon honey
  • 2 teaspoons butter
  • 1/4 teaspoon salt, or to taste
  • 1 tablespoon lemon juice
  • Freshly ground pepper, to taste
  • 2 tablespoons chopped fresh parsley

Spring Green Salad with Rouille Dressing

Ingredients

  • 1/3 cup chopped hazelnuts
  • 1/2 cup jarred pimiento peppers, rinsed
  • 1/2 teaspoon chopped garlic
  • 2 tablespoons water
  • 1 1/2 tablespoons white balsamic vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 large cucumber, peeled, halved, seeded and cut into thin half-moons
  • 2 stalks celery, thinly sliced
  • 4 cups romaine lettuce, cut or torn into bite-size pieces (about 6 ounces)
  • 1 cup baby spinach leaves
  • 24 leaves fresh basil, chopped

Turkey Cutlets with Sage & Lemon

Ingredients

  • 3 tablespoons all-purpose
  • 1 pound turkey breast cutlets
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 3 teaspoons extra-virgin olive oil, divided
  • 2 cloves garlic, minced
  • 2 teaspoons chopped fresh sage
  • 1/4 cup dry white wine
  • 3/4 cup reduced-sodium chicken broth
  • 1 teaspoon lemon juice
  • 1 teaspoon butter

Buttermilk-Herb Mashed Potatoes

Ingredients

  • 1 large Yukon Gold potato, peeled and cut into chunks
  • 1 clove garlic, peeled
  • 1 teaspoon butter
  • 2 tablespoons nonfat buttermilk
  • 1 1/2 teaspoons chopped fresh herbs
  • Salt & freshly ground pepper, to taste

Curry-Roasted Shrimp with Oranges

Ingredients

  • 2 large seedless oranges
  • 1/2 teaspoon kosher salt, divided
  • 1 1/2 pounds shrimp, (30-40 per pound), peeled and deveined
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon curry powder, preferably Madras
  • 1/2 teaspoon freshly ground pepper

Sesame Green Beans

Ingredients

  • 1 pound green beans, trimmed
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons toasted sesame seeds
  • 1 teaspoon sesame oil
  • Salt & freshly ground pepper, to taste

Chicken Breasts with Roasted Lemons

Ingredients

    Roasted lemons

  • 3 medium lemons, thinly sliced and seeded
  • 1 teaspoon extra-virgin olive oil
  • 1/8 teaspoon salt
  • Chicken

  • 4 boneless, skinless chicken breast halves, (about 1 pound total), trimmed
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1/4 cup all-purpose flour
  • 2 teaspoons extra-virgin olive oil
  • 1 1/4 cups reduced-sodium chicken broth
  • 2 tablespoons drained capers, rinsed
  • 2 teaspoons butter
  • 3 tablespoons chopped fresh parsley, divided

Arugula-Mushroom Salad

Ingredients

  • 1 clove garlic, peeled
  • 1/4 teaspoon salt
  • 1 tablespoon lemon juice
  • 1 tablespoon reduced-fat mayonnaise
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon chopped fresh parsley
  • Freshly ground pepper, to taste
  • 6 cups arugula leaves
  • 2 cups sliced mushrooms

Salad of Boston Lettuce with Creamy Orange-Shallot Dressing

Ingredients

    Dressing

  • 1/4 cup reduced-fat mayonnaise
  • 1/2 teaspoon Dijon mustard
  • 1/4 cup orange juice
  • 2 teaspoons finely chopped shallot
  • Freshly ground pepper, to taste
  • Salad

  • 1 large head Boston lettuce, torn into bite-size pieces (5 cups)
  • 1 cup julienned or grated carrot, (1 carrot)
  • 1 cup cherry or grape tomatoes, rinsed and cut in half
  • 2 tablespoons snipped fresh tarragon, or chives (optional)

Grilled Pork Tenderloin with Mustard, Rosemary & Apple Marinade

Ingredients

  • 1/4 cup frozen apple juice concentrate
  • 2 tablespoons plus 1 1/2 teaspoons Dijon mustard
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons chopped fresh rosemary, or thyme
  • 4 cloves garlic, mincede
  • 1 teaspoon crushed peppercorns
  • 2 12-ounce pork tenderloins, trimmed of fat
  • 1 tablespoon minced shallot
  • 3 tablespoons port, or brewed black tea
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste

Tofu with Peanut-Ginger Sauce

Ingredients

    Sauce

  • 5 tablespoons water
  • 4 tablespoons smooth natural peanut butter
  • 1 tablespoon rice vinegar, (see Ingredient note) or white vinegar
  • 2 teaspoons reduced-sodium soy sauce
  • 2 teaspoons honey
  • 2 teaspoons minced ginger
  • 2 cloves garlic, minced
  • Tofu & vegetables

  • 14 ounces extra-firm tofu, preferably water-packed
  • 2 teaspoons extra-virgin olive oil
  • 4 cups baby spinach, (6 ounces)
  • 1 1/2 cups sliced mushrooms, (4 ounces)
  • 4 scallions, sliced (1 cup)

Spinach Salad with Black Olive Vinaigrette

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons red-wine vinegar, or lemon juice
  • 6 pitted Kalamata olives, finely chopped
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 6 cups torn spinach leaves
  • 1/2 cucumber, seeded and sliced
  • 1/2 red onion, thinly sliced

Scallion & Ginger Spiced Chicken

Ingredients

  • 4 boneless, skinless chicken breasts, (1-1 1/4 pounds total), trimmed
  • Salt & freshly ground pepper
  • 1 tablespoon extra-virgin olive oil, divided
  • 1/4 cup minced scallion whites plus 1/2 cup sliced scallion greens, divided
  • 3 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 3/4 cup reduced-sodium chicken broth
  • 1/3 cup red-wine vinegar
  • 2 tablespoons hoisin sauce
  • 2 teaspoons sugar
  • Reduced-sodium soy sauce, to taste

Overnight Oatmeal

Ingredients

  • 8 cups water
  • 2 cups steel-cut oats
  • 1/3 cup dried cranberries
  • 1/3 cup dried apricots, chopped
  • 1/4 teaspoon salt, or to taste

Pear Butter

Ingredients

  • 4 ripe but firm Bartlett pears, (1-1 1/4 pounds), peeled, cored and cut into 1-inch chunks
  • 3/4 cup pear nectar

Eggs Baked Over a Spicy Vegetable Ragout

Ingredients

  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small eggplant, cut into 1/2-inch cubes
  • 1 medium onion, chopped
  • 1 large red bell pepper, diced
  • 6 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 1/8-1/4 teaspoon hot sauce, such as Hot pepper
  • 1 medium summer squash, halved lengthwise and thinly sliced
  • 1 14-ounce can diced tomatoes
  • 1/4 cup water
  • 3 tablespoons chopped fresh parsley, divided
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste
  • 4 large large eggs

Blueberry Corn Muffins

Ingredients

  • 2/3 cup whole-wheat flour
  • 2/3 cup all-purpose flour
  • 2/3 cup cornmeal
  • 1 tablespoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1 cup blueberries
  • 1 large egg
  • 2/3 cup low-fat milk
  • 1/2 cup honey
  • 3 tablespoons canola oil
  • 1 teaspoon sugar

Chicken, Escarole & Rice Soup

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 head escarole, trimmed and thinly sliced
  • 3 14-ounce cans reduced-sodium chicken broth
  • 1 14-ounce can diced tomatoes
  • 1/2 cup long-grain white rice
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1/2-inch pieces
  • Freshly ground pepper, to taste
  • 6 tablespoons freshly grated Romano or Parmesan cheese

Greek Lemon Rice Soup

Ingredients

  • 4 cups reduced-sodium chicken broth
  • 1/3 cup white rice
  • 1 12-ounce package silken tofu, (about 1 1/2 cups)
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon turmeric
  • 1/4 cup lemon juice
  • 2 tablespoons chopped fresh dill
  • 1/4 teaspoon freshly ground pepper

Tuna & White Bean Salad

Ingredients

  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 19-ounce can cannellini (white kidney) beans, rinsed
  • 1 6-ounce can chunk light tuna in water, drained and flaked
  • 1/4 cup chopped red onion
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh basil

Pasta, Tuna & Roasted Pepper Salad

Ingredients

  • 1 6-ounce can chunk light tuna in water, drained
  • 1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided
  • 1/2 cup finely chopped red onion or scallions
  • 2 tablespoons capers, rinsed, coarsely chopped if large
  • 2 tablespoons nonfat plain yogurt
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 teaspoons lemon juice
  • 1 small clove garlic, crushed and peeled
  • 1/8 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)

Broccoli Slaw

Ingredients

  • 4 slices turkey bacon
  • 1 12- to 16-ounce bag shredded broccoli slaw, or 1 large bunch broccoli (about 1 1/2 pounds)
  • 1/4 cup low-fat or nonfat plain yogurt
  • 1/4 cup reduced-fat mayonnaise
  • 3 tablespoons cider vinegar
  • 2 teaspoons sugar
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1 8-ounce can low-sodium sliced water chestnuts, rinsed and coarsely chopped
  • 1/2 cup finely diced red onion, (1/2 medium)

Honey-Mustard Turkey Burgers

Ingredients

  • 1/4 cup coarse-grained mustard
  • 2 tablespoons honey
  • 1 pound ground turkey breast
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 teaspoons canola oil
  • 4 whole-wheat hamburger rolls, split and toasted
  • Lettuce, tomato slices and red onion slices, for garnish

Pasta with Eggplant Ragu

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 onion, coarsely chopped
  • 2 cloves garlic, minced
  • 1 eggplant, (1-1 1/4 pounds), diced
  • Salt & freshly ground pepper, to taste
  • 2 cups prepared marinara sauce
  • 1 yellow or red bell pepper, diced
  • 3 tablespoons chopped fresh basil
  • 12 ounces pasta, preferably penne
  • 1/2 cup crumbled feta cheese, or 1/4 cup freshly grated Parmesan cheese

Roasted Red Pepper Subs

Ingredients

  • 1 12-ounce jar roasted red peppers, rinsed
  • 1 clove garlic, minced
  • 1 tablespoon red-wine vinegar
  • 1 teaspoon extra-virgin olive oil
  • Pinch of salt
  • Freshly ground pepper, to taste
  • 1 16- to 20-inch baguette, preferably whole-wheat
  • 3 tablespoon olive paste, (olivada)
  • 4 ounces creamy goat cheese
  • 1 1/2 cups arugula leaves

Broiled Pineapple

Ingredients

  • 1 large pineapple
  • 2 teaspoons canola oil, divided
  • 2 tablespoons brown sugar
  • Lime wedges

Southwestern Steak & Peppers

Ingredients

  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt, or to taste
  • 3/4 teaspoon coarsely ground pepper, plus more to taste
  • 1 pound boneless top sirloin steak, trimmed of fat
  • 3 cloves garlic, peeled, 1 halved and 2 minced
  • 3 teaspoons canola oil, or extra-virgin olive oil, divided
  • 2 red bell peppers, thinly sliced
  • 1 medium white onion, halved lengthwise and thinly sliced
  • 1 teaspoon brown sugar
  • 1/2 cup brewed coffee, or prepared instant coffee
  • 1/4 cup balsamic vinegar
  • 4 cups watercress sprigs

Oven Sweet Potato Fries

Ingredients

  • 1 large sweet potato, peeled and cut into wedges
  • 2 teaspoons canola oil
  • 1/4 teaspoon salt
  • Pinch of cayenne pepper

Pineapple with Mango Coulis

Ingredients

  • 1 small mango, diced
  • 1.5 tablespoons dark rum
  • 1 1/2 tablespoons lime juice
  • 1 teaspoon lime zest
  • Sugar, to taste
  • Fresh pineapple spears, or chunks

Korean-Style Steak & Lettuce Wraps

Ingredients

  • 1 pound flank steak
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup diced peeled cucumber
  • 6 cherry tomatoes, halved
  • 1/4 cup thinly sliced shallot
  • 1 tablespoon finely chopped fresh mint
  • 1 tablespoon finely chopped fresh basil
  • 1 tablespoon finely chopped fresh cilantro
  • 1 tablespoon brown sugar
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons lime juice
  • 1/2 teaspoon crushed red pepper
  • 1 head Bibb lettuce, leaves separated

Cucumber Salad

Ingredients

  • 42 cucumbers, peeled, seeded and cut crosswise into 1/4-inch slices
  • 1 tablespoon rice-wine vinegar, or distilled white vinegar
  • 1/4 teaspoon sugar
  • Cayenne pepper, to taste
  • Salt & freshly ground pepper, to taste
  • 1 tablespoon minced fresh ginger

Pork Tenderloin with Roasted Plums & Rosemary

Ingredients

    Roasted plums

  • 1 pound black or red plums, pitted and cut into eighths (6-7 plums)
  • 2 sprigs fresh rosemary, plus more for garnish
  • 1/2 cup water
  • 1/2 cup balsamic vinegar
  • 6 tablespoons sugar, divided
  • 10 black peppercorns, crushed
  • 1 vanilla bean, split
  • Pork

  • 2 teaspoons extra-virgin olive oil
  • 1 pound pork tenderloin, trimmed of fat
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt

Steamed Vegetable Ribbons

Ingredients

  • 2 large carrots, peeled
  • 3 small zucchini
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons lemon juice, or to taste
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste

Herbed Scallop Kebabs

Ingredients

  • 3 tablespoons lemon juice
  • 1 1/2 tablespoons chopped fresh thyme
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons freshly grated lemon zest
  • 1 teaspoon freshly ground pepper
  • 1/4 teaspoon salt, or to taste
  • 1 1/4 pounds sea scallops, trimmed
  • 1 lemon, cut into 8 wedges

Strawberry Frozen Yogurt

Ingredients

  • 4 cups strawberries, hulled
  • 1/3 cup sugar
  • 2 tablespoons orange juice
  • 1/2 cup nonfat or low-fat plain yogurt

North African Spiced Carrots

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic, minced
  • 2 teaspoons paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3 cups sliced carrots, (4 medium-large)
  • 1 cup water
  • 3 tablespoons lemon juice
  • 1/8 teaspoon salt, or to taste
  • 1/4 cup chopped fresh parsley

Grilled Chicken Breasts with Salsa Verde

Ingredients

    Salsa verde

  • 1/2 cup chopped fresh parsley
  • 1 1/2 tablespoons capers, rinsed
  • 1 clove garlic, peeled and smashed
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • 1 teaspoon anchovy paste
  • Freshly ground pepper, to taste
  • Chicken

  • 4 boneless, skinless chicken breast halves, (about 1 pound total), trimmed
  • 1 teaspoon extra-virgin olive oil
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste

Tarragon Tartar Sauce

Ingredients

  • 1/2 cup nonfat or low-fat plain yogurt
  • 1/2 cup reduced-fat mayonnaise
  • 1 teaspoon sugar
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon lemon juice
  • 1/4 cup finely chopped dill pickle
  • 1 tablespoon drained capers, minced
  • 2 tablespoons chopped fresh parsley
  • 2 teaspoons chopped fresh tarragon, or 1/2 teaspoon dried
  • 1 clove garlic, minced

Oven-Fried Fish Fillets

Ingredients

  • 1/3 cup fine, dry, unseasoned breadcrumbs
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 pound Pacific sole fillets
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup Tarragon Tartar Sauce
  • Lemon wedges

Roasted Vegetable Pasta

Ingredients

  • 1 medium zucchini, diced
  • 1 red or yellow bell pepper, seeded and diced
  • 1 large onion, thinly sliced
  • 2 tablespoons extra-virgin olive oil, divided
  • Salt & freshly ground pepper, to taste
  • 2 large tomatoes, chopped
  • 1/4 cup chopped fresh basil
  • 2 cloves garlic, minced
  • 12 ounces whole-wheat pasta
  • 1/2 cup crumbled feta cheese

Cocoa-Date Oatmeal

Ingredients

  • 1/4 cup chopped pitted dates, (10-12 dates)
  • 1 cup old-fashioned rolled oats
  • 2 tablespoons cocoa
  • Pinch of salt
  • 2 cups water

Greek Potato & Feta Omelet

Ingredients

  • 2 teaspoons extra-virgin olive oil, divided
  • 1 cup frozen hash brown potatoes, or cooked potatoes cut into 1/2-inch cubes
  • 1/3 cup chopped scallions
  • 4 large eggs
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste
  • 1/4 cup crumbled feta cheese

Crunchy Cereal Trail Mix

Ingredients

  • 1/4 cup Cheerios
  • 1 tablespoon pepitas
  • 2 teaspoons raisins
  • 2 teaspoons semisweet mini chocolate chips

Romaine Salad with Chicken, Apricots & Mint

Ingredients

    Marinade & dressing

  • 1/2 cup dried apricots
  • 1 cup hot water
  • 2 cups loosely packed mint leaves, (about 1 bunch)
  • 1 teaspoon freshly grated orange zest
  • 1/2 cup orange juice
  • 2 tablespoons honey
  • 4 teaspoons Dijon mustard
  • 4 teaspoons red-wine vinegar
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1/4 cup extra-virgin olive oil
  • Salad

  • 1 pound boneless, skinless chicken breast, trimmed of fat
  • 1 large head romaine lettuce, torn into bite-size pieces (10 cups)
  • 6 fresh apricots, or plums, pitted and cut into wedges
  • 1 cup loosely packed mint leaves, (about 1/2 bunch), roughly chopped
  • 1/2 cup sliced almonds, toasted

Five-Spice Chicken & Orange Salad

Ingredients

  • 6 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon five-spice powder
  • 11 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground pepper, plus more to taste
  • 31 pound boneless, skinless chicken breasts, trimmed
  • 3 oranges
  • 12 cups mixed Asian or salad greens
  • 1 red bell pepper, cut into thin strips
  • 1/2 cup slivered red onion
  • 3 tablespoons cider vinegar
  • 1 tablespoon Dijon mustard

Quesadillas con Frijoles Refritos

Ingredients

  • 1 cup fat-free refried beans
  • 2 tablespoons hot salsa, plus more for dipping
  • 12 6-inch corn tortillas
  • 1 cup frozen corn, thawed
  • 1/3 cup chopped fresh cilantro
  • 1/3 cup chopped scallions
  • 3/4 cup finely grated Monterey Jack cheese, (3 ounces)

Turkey & Balsamic Onion Quesadillas

Ingredients

  • 1 small red onion, thinly sliced
  • 1/4 cup balsamic vinegar
  • 4 10-inch whole-wheat tortillas
  • 1 cup shredded sharp Cheddar cheese
  • 8 slices deli turkey, preferably smoked (8 ounces)

Roasted Corn, Black Bean & Mango Salad

Ingredients

  • 2 teaspoons canola oil
  • 1 clove garlic, minced
  • 1 1/2 cups corn kernels, (from 3 ears)
  • 1 large ripe mango, (about 1 pound), peeled and diced
  • 1 15-ounce or 19-ounce can black beans, rinsed
  • 1/2 cup chopped red onion
  • 1/2 cup diced red bell pepper
  • 3 tablespoons lime juice
  • 21 small canned chipotle pepper in adobo sauce, drained and chopped
  • 1 1/2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt

Fettuccine with Shiitake Mushrooms & Basil

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 3 cloves garlic, minced
  • 2 ounces shiitake mushrooms, stemmed and sliced (1 1/2 cups)
  • 2 teaspoons freshly grated lemon zest
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 8 ounces whole-wheat fettuccine, or spaghetti
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup chopped fresh basil, divided

Curried Tofu Salad

Ingredients

  • 3 tablespoons low-fat plain yogurt
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons prepared mango chutney
  • 2 teaspoons hot curry powder, preferably Madras
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and finely crumbled
  • 2 stalks celery, diced
  • 1 cup red grapes, sliced in half
  • 1/2 cup sliced scallions
  • 1/4 cup chopped walnuts

Pacific Sole with Oranges & Pecans

Ingredients

  • 1 orange
  • 10 ounces Pacific sole, or tilapia fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 teaspoons unsalted butter
  • 2 tablespoons white-wine vinegar
  • 2 tablespoons chopped pecans, toasted
  • 2 tablespoons chopped fresh dill

Roasted Florets

Ingredients

  • 8 cups bite-size cauliflower florets, or broccoli florets (about 1 head), sliced
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • Lemon wedges, (optional)

Pork Medallions with a Port-&-Cranberry Pan Sauce

Ingredients

  • 1/4 cup dried cranberries
  • 1/4 cup port
  • 1 pound pork tenderloin, trimmed
  • Salt & freshly ground pepper to taste
  • 1 teaspoon extra-virgin olive oil
  • 2 cloves cloves garlic, peeled and halved
  • 1 teaspoon balsamic vinegar
  • 2 sage leaves
  • 1/2 cup reduced-sodium chicken broth

Hawaiian Smoothie

Ingredients

  • 1 cup chopped fresh pineapple
  • 1/2 cup chopped peeled papaya
  • 1/4 cup guava nectar
  • 1 tablespoon lime juice
  • 1 teaspoon grenadine
  • 1/2 cup ice

Chicken Tabbouleh

Ingredients

  • 3 cups water
  • 1 cup bulgur
  • 3 cups cubed skinless cooked chicken, (1-inch cubes)
  • 1 cup chopped fresh parsley
  • 1 cup chopped scallions
  • 1/3 cup currants
  • 1/4 cup frozen orange juice concentrate
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper, or to taste
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Sliced Tomato Salad

Ingredients

  • 4 tomatoes, sliced
  • 1/4 cup thinly sliced red onion
  • 8 anchovies
  • 1/2 teaspoon dried oregano
  • Salt & freshly ground pepper, to taste
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon white-wine vinegar

Mexican Coleslaw

Ingredients

  • 6 cups very thinly sliced green cabbage, (about 1/2 head)
  • 1 1/2 cups peeled and grated carrots, (2-3 medium)
  • 1/3 cup chopped cilantro
  • 1/4 cup rice vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt

Slow-Cooker Turkish Lamb & Vegetable Stew

Ingredients

  • 1 1/2 pounds lean boneless leg of lamb, trimmed and cut into 1 1/4-inch pieces
  • 1 1/4 teaspoons salt, divided
  • Freshly ground pepper, to taste
  • 1 1/2 tablespoons extra-virgin olive oil, divided
  • 2 large onions, thinly sliced
  • 4 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1 14-ounce can diced tomatoes
  • 1 large all-purpose potato, preferably Yukon Gold, peeled and cut into 3/8-inch-thick slices
  • 1/2 pound green beans, trimmed
  • 1 small eggplant, cut into 3/8-inch-thick slices
  • 1 medium zucchini, cut into 3/8-inch-thick slices
  • 6 bay leaves
  • 3 tablespoons chopped fresh parsley

Shredded Brussels Sprouts with Bacon & Onions

Ingredients

  • 2 slices bacon
  • 1 small yellow onion, thinly sliced
  • 1/4 teaspoon salt
  • 3/4 cup water
  • 1 teaspoon Dijon mustard
  • 1 pound Brussels sprouts, trimmed, halved and very thinly sliced
  • 1 tablespoon cider vinegar

Salmon on a Bed of Lentils

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon finely chopped shallots
  • 2 teaspoons minced garlic
  • 2 1/2 cups reduced-sodium chicken broth
  • 1 cup green or brown lentils, rinsed
  • 1 small onion, peeled and studded with a clove
  • 1 1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 2 carrots, peeled and finely chopped
  • 2 small white turnips, peeled and finely chopped
  • 1 pound salmon fillet, skin removed, cut into 4 portions
  • 2 tablespoons chopped fresh parsley
  • 1 lemon, quartered

Vegetable Stir-Fry

Ingredients

  • 1 16-ounce package frozen stir-fry vegetables
  • 1 teaspoon peanut oil, or canola oil
  • 2 tablespoons oyster sauce, or hoisin sauce
  • 1 tablespoon rice vinegar

Pampered Chicken

Ingredients

  • 4 boneless, skinless chicken breast halves, (about 1 pound), trimmed of fat
  • 4 slices Monterey Jack cheese, (2 ounces)
  • 2 egg whites
  • 1/3 cup seasoned (Italian-style) breadcrumbs
  • 2 tablespoons freshly grated Parmesan cheese
  • 2 tablespoons chopped fresh parsley
  • 1/4 teaspoon salt, or to taste
  • 1/2 teaspoon freshly ground pepper
  • 2 teaspoons extra-virgin olive oil
  • Lemon wedges, for garnish

Sliced Fennel Salad

Ingredients

  • 1 large fennel bulb
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste

Roast Salmon with Salsa

Ingredients

  • 2 medium plum tomatoes, chopped
  • 1 small onion, roughly chopped
  • 1 clove garlic, peeled and quartered
  • 1 fresh jalapeno pepper, seeded and chopped
  • 2 teaspoons cider vinegar
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 2-4 dashes hot sauce
  • 1 1/2 pounds salmon fillet, skinned and cut into 6 portions

Pocket Eggs with Soy-Sesame Sauce

Ingredients

  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 1/2 teaspoons rice vinegar
  • 1 tablespoon minced scallion greens
  • 4 teaspoons canola oil
  • 4 large eggs
  • 2 teaspoons black sesame seeds
  • 1 tablespoon dried basil
  • 1/4 teaspoon ground white pepper
  • 1 teaspoon ground cumin

Lemon-Raspberry Muffins

Ingredients

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

Zucchini-Walnut Loaf

Ingredients

  • 3/4 cup whole-wheat flour
  • 3/4 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 2 large egg whites, at room temperature
  • 1 cup sugar, or 1/2 cup
  • 1/2 cup unsweetened apple sauce
  • 2 tablespoons canola oil
  • 1/4 teaspoon lemon extract, (optional)
  • 1 cup grated zucchini, lightly packed (about 8 ounces)
  • 2 tablespoons chopped walnuts

Ravioli with Bell Pepper Sauce

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons finely chopped fresh rosemary, divided
  • 1 16-ounce package frozen stir-fry vegetables, (bell peppers and onions)
  • 1 14-ounce can diced tomatoes, undrained
  • 1 cup individually quick-frozen spinach
  • Freshly ground pepper, to taste
  • 24 ounces fresh or frozen cheese ravioli
  • 1/2 cup freshly grated Parmesan cheese
  • 1 teaspoon ground cumin

Bacony Barley Salad with Marinated Shrimp

Ingredients

  • 3 strips bacon, chopped
  • 1 1/3 cups water
  • 1/2 teaspoon salt
  • 2/3 cup quick-cooking barley
  • 1 pound peeled cooked shrimp, (21-25 per pound; thawed if frozen), tails removed, coarsely chopped
  • 1/3 cup lime juice
  • 2 cups cherry tomatoes, halved
  • 1/2 cup finely diced red onion
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper, to taste
  • 1 avocado, peeled and diced

Shrimp & Plum Kebabs

Ingredients

  • 3 tablespoons canola oil, or toasted sesame oil
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon freshly grated lime zest
  • 3 tablespoons lime juice
  • 1/2 teaspoon salt
  • 12 raw shrimp, (8-12 per pound), peeled and deveined
  • 3 jalapeño peppers, stemmed, seeded and quartered lengthwise
  • 2 plums, pitted and cut into sixths

Roasted Tomato Soup

Ingredients

  • 1 1/2 pounds large tomatoes, such as beefsteak, cut in half crosswise
  • 1 medium sweet onion, such as Vidalia, peeled and cut in half crosswise
  • 3 large cloves garlic, unpeeled
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 2 cups reduced-sodium chicken broth, or vegetable broth, divided
  • 1/4 cup tomato juice
  • 1 teaspoon tomato paste
  • 1/4 teaspoon Worcestershire sauce
  • 1 tablespoon fresh basil, chopped
  • Brown sugar, to taste (optional)
  • 1/2 cup corn kernels, (fresh, from 1 ear, see Tip) or frozen, thawed

Ginger-Orange Biscotti

Ingredients

  • 3/4 cup whole-wheat pastry flour
  • 3/4 cup all-purpose flour
  • 1 cup sugar, or 1/2 cup Splenda Sugar Blend for Baking
  • 1/2 cup cornmeal
  • 2 teaspoons ground ginger
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 2 large egg whites
  • 2 teaspoons freshly grated orange zest
  • 1 tablespoon orange juice

Spicy Tofu Hotpot

Ingredients

  • 14 ounces firm tofu, preferably water-packed
  • 2 teaspoons canola oil
  • 2 tablespoons grated fresh ginger
  • 6 cloves garlic, minced
  • 4 ounces fresh shiitake mushrooms, stemmed and sliced (about 2 cups)
  • 1 tablespoon brown sugar
  • 4 cups vegetable broth, or reduced-sodium chicken broth
  • 1/4 cup reduced-sodium soy sauce
  • 2 teaspoons chile-garlic sauce, or to taste
  • 4 cups thinly sliced tender bok choy greens
  • 8 ounces fresh Chinese-style (lo mein) noodles
  • 1/2 cup chopped fresh cilantro

Quick Kimchi

Ingredients

  • 1 small head napa (Chinese) cabbage, cored and cut into 1-inch squares (about 8 cups)
  • 2 cloves garlic, minced
  • 1/4 cup water
  • 2 tablespoons distilled white vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoons fresh ginger, finely grated
  • 3/4 teaspoon salt
  • 1/2 teaspoon sugar
  • 1/2 teaspoon crushed red pepper, red
  • 3 scallions, sliced
  • 1 carrot, peeled and grated

Stir-Fry of Pork with Vietnamese Flavors

Ingredients

  • 2 tablespoons finely chopped fresh ginger
  • 2 serrano or jalapeño peppers, seeded and finely chopped
  • 4 cloves garlic, finely chopped
  • 3 tablespoons fish sauce, divided
  • 2 tablespoons orange juice, divided
  • 1 teaspoon cornstarch
  • 1/2 teaspoon freshly ground pepper
  • 1 pound pork tenderloin, trimmed and cut across the grain into 1/4-inch-thick slices
  • 1 tablespoon sugar
  • 3 teaspoons canola oil, divided
  • 2 cups finely sliced onions, (2-4 onions)
  • 1/4 cup sliced fresh cilantro leaves

Fillet of Sole with Spinach & Tomatoes

Ingredients

  • 12 cups spinach, (1 1/4 pounds), trimmed and washed thoroughly
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
  • 1 pound Pacific sole fillets, divided into 4 portions (see Tip)
  • 4 small plum tomatoes, sliced

Chicken Potpie

Ingredients

    Filling

  • 3 teaspoons canola oil, divided
  • 1 cup frozen pearl onions, thawed
  • 1 cup peeled baby carrots
  • 10 ounces cremini mushrooms, halved
  • 2 1/2 cups reduced-sodium chicken broth, divided
  • 1/4 cup cornstarch
  • 2 1/2 cups diced cooked chicken, or turkey
  • 1 cup frozen peas, thawed
  • 1/4 cup reduced-fat sour cream
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • Biscuit topping

  • 3/4 cup whole-wheat pastry flour
  • 3/4 cup all-purpose flour
  • 2 teaspoons sugar
  • 1 1/4 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon dried thyme
  • 1 1/2 tablespoons cold butter, cut into small pieces
  • 1 cup nonfat buttermilk
  • 1 tablespoon canola oil

Creamy Herb Dip

Ingredients

  • 1/4 cup reduced-fat cream cheese, (Neufchâtel), softened (2 ounces)
  • 2 tablespoons buttermilk, or low-fat milk
  • 2 tablespoons chopped fresh chives, or scallions
  • 1 tablespoon chopped fresh dill, or parsley
  • 1 teaspoon prepared horseradish, or more to taste
  • Pinch of sugar
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste

Chicken, Broccoli Rabe & Feta on Toast

Ingredients

  • 4 thick slices whole-wheat country bread
  • 1 clove garlic, peeled (optional), plus 1/4 cup chopped garlic
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 pound chicken tenders, cut crosswise into 1/2-inch pieces
  • 1 bunch broccoli rabe, stems trimmed, cut into 1-inch pieces, or 2 bunches broccolini, chopped
  • 2 cups cherry tomatoes, halved
  • 1 tablespoon red-wine vinegar
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 3/4 cup crumbled feta cheese

Spiced Corn & Rice Pilaf

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1/4 cup finely chopped onion
  • 1 3-inch cinnamon stick
  • 3/4 teaspoon cumin seeds
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon salt
  • 1 cup brown basmati or long-grain brown rice
  • 2 3/4 cups reduced-sodium chicken broth, or vegetable broth
  • 2 tablespoons hulled pumpkin seeds
  • 1 cup fresh corn kernels, (from 2 ears) or frozen

Rosemary & Garlic Crusted Pork Loin with Butternut Squash & Potatoes

Ingredients

  • 3 tablespoons chopped fresh rosemary, or 1 tablespoon dried
  • 4 cloves garlic, minced
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground pepper, plus more to taste
  • 1 2-pound boneless center-cut pork loin roast, trimmed
  • 1 1/2 pounds small Yukon Gold potatoes, scrubbed and cut into 1-inch cubes
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 pound butternut squash, peeled, seeded and cut into 1-inch cubes
  • 1/2 cup port, or prune juice
  • 1/2 cup reduced-sodium chicken broth

Sausage, Mushroom & Spinach Lasagna

Ingredients

  • 8 ounces whole-wheat lasagna noodles
  • 1 pound lean spicy Italian turkey sausage, casings removed, or vegetarian sausage-style soy product
  • 4 cups sliced mushrooms, (10 ounces)
  • 1/4 cup water
  • 1 pound frozen spinach, thawed
  • 1 28-ounce can crushed tomatoes, preferably chunky
  • 1/4 cup chopped fresh basil
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 pound part-skim ricotta cheese, (2 cups)
  • 8 ounces part-skim mozzarella cheese, shredded (about 2 cups), divided

Sliced Tomato Salad

Ingredients

  • 4 tomatoes, sliced
  • 1/4 cup thinly sliced red onion
  • 8 anchovies
  • 1/2 teaspoon dried oregano
  • Salt & freshly ground pepper, to taste
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon white-wine vinegar

Turkey Cutlets with Peas & Spring Onions

Ingredients

  • 1/2 cup all-purpose flour
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 pound 1/4-inch-thick turkey breast cutlets, or steaks
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 ounces shiitake mushrooms, stemmed and sliced (about 1 1/2 cups)
  • 1 bunch spring onions, or scallions, sliced, whites and greens separated
  • 1 cup reduced-sodium chicken broth
  • 1/2 cup dry white wine
  • 1 cup peas, fresh or frozen, thawed
  • 1 teaspoon freshly grated lemon zest

Korean Chicken Soup

Ingredients

  • 8 cups reduced-sodium chicken broth
  • 2 tablespoons finely chopped garlic
  • 2 tablespoons finely grated fresh ginger
  • 1/2 cup uncooked white rice
  • 1 tablespoon reduced-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1-2 teaspoons hot chile paste or hot chile sauce
  • 1 cup shredded cooked chicken
  • 2 scallions, finely chopped
  • 1 tablespoon sesame seeds, toasted

Salsa Cornbread

Ingredients

  • 1 cup all-purpose flour
  • 1/2 cup whole-wheat flour
  • 1/2 cup cornmeal
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 3 large eggs, lightly beaten
  • 1/2 cup buttermilk, or equivalent buttermilk powder
  • 1 tablespoon butter, melted
  • 1 tablespoon honey
  • 1/2 cup drained canned corn kernels
  • 1 small onion, diced
  • 1/2 cup chopped tomato
  • 1 clove garlic, minced
  • 1 jalapeno pepper, seeded and minced
  • 1/2 cup grated Cheddar cheese

Penne with Tomato & Sweet Pepper Sauce (Penne Saporite “Il Frantoio”)

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 small onion, very finely chopped
  • 2 large cloves garlic, very finely chopped
  • 1/4 teaspoon crushed red pepper, or to taste
  • 1 small yellow or red bell pepper, cored and diced
  • 1 pound ripe plum tomatoes, peeled, seeded and chopped (5-6 tomatoes), or one 14-ounce can plum tomatoes, drained and chopped
  • Salt to taste
  • 3-4 tablespoons reduced-sodium chicken broth or water
  • Freshly ground pepper to taste
  • 1 pound whole-wheat penne

Really Low-Fat Garlic Bread

Ingredients

  • 4 large cloves garlic
  • 1 teaspoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/2 baguette, cut in half lengthwise

Strawberry Fool

Ingredients

  • 1/4 cup whipping cream
  • 2 teaspoons sugar
  • 1/8 teaspoon vanilla extract
  • 1 quart fresh strawberries, hulled and finely chopped

The Wedge

Ingredients

  • 2 heart of romaine, quartered lengthwise and cores removed
  • 1/4 cup chopped fresh chives
  • 2 slices cooked bacon, crumbled
  • 2 ounces crumbled blue cheese
  • 1/2 cup Buttermilk Ranch Dressing

Pizza-Style Meatloaf

Ingredients

  • 1 teaspoon extra-virgin olive oil
  • 1 medium onion, sliced
  • 1 red or yellow bell pepper, sliced
  • 4 ounces mushrooms, sliced
  • 1/4 cup chopped fresh basil
  • 1 pound lean ground beef
  • 1 clove garlic, minced
  • 1/3 cup seasoned (Italian-style) breadcrumbs
  • 1/3 cup low-fat milk
  • 1/2 teaspoon salt
  • 1/2 cup prepared marinara sauce
  • 1/4 cup shredded sharp Cheddar cheese