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 Ingredients

1 cup apricots, canned in water

1/2 cup frozen raspberries

2/3 cup unsweetened apple juice

1/2 medium banana

1/4 cup crushed ice

Combine all ingredients in a blender container and puree until smooth.

Makes 2 servings, each containing approximately:

130 calories

32 mg. carbohydrate

Trace fat

0 mg. cholesterol

2 gm. protein

7 mg. sodium

5 gm. fiber

 

 Ingredients

3/4 cup fruit-flavored nonfat yogurt

1 teaspoon honey

1 small banana

1/3 cup skim milk

Pinch ground cinnamon

Combine all ingredients in a blender container and whirl until smooth. Serve garnished with a dusting of cinnamon if desired.

Makes 2 servings, each containing approximately:

115 calories

trace of fat

25 gm. carbohydrate

58 mg. sodium

trace of cholesterol

4 gm. protein           

 

1/3 cup frozen raspberries

1/3 cup frozen organic strawberries

1/2 small banana

1/4 cup apple juice

1/4 cup cranberry nectar

Combine all ingredients in a blender container and puree until smooth.

Each serving contains approximately:

195 calories

48 gm. carbohydrate

Trace fat

0 mg. cholesterol

2 gm. protein

5 mg. sodium

9 gm. fiber

 

 Ingredients

3/4 cup diced pineapple

1/4 cup lite coconut milk

1/2 small banana

1/4 cup crushed ice

1/4 teaspoon minced lemon grass

Combine all ingredients in a blender container and puree until smooth.

Each serving contains approximately:

155 calories

39 gm. carbohydrate

1 gm. fat

0 mg. cholesterol

2 gm. protein

62 mg. sodium

4 gm. fiber

 

1/2 cup evaporated cane juice

3/4 cup fresh lemon juice

7 cups water

1. Combine evaporated cane juice and lemon juice in a 2-quart pitcher or jar. Add water and mix well.

2. Add ice and serve.

Makes 8 (1-cup) servings, each containing approximately:

65 calories

18 gm. carbohydrate

Trace fat

0 mg. cholesterol

Trace protein

Trace sodium          

0 gm. fiber

 Ingredients

1 1/2 cups canned pinto, kidney or black beans

1/4 cup minced onion

1/4 cup diced tomato

1/2 teaspoon minced fresh garlic

1/4 teaspoon freshly ground black pepper

1/2 teaspoon sea salt

Drain liquid from beans, reserving 3/4 cup. Place half of the beans in food processor. Add reserved bean liquid and blend. Mix in other half of beans with remaining ingredients.

Makes 8 (1/3-cup) servings, each containing approximately:

95 calories

20 gm. carbohydrate

1 gm. fat

0 mg. cholesterol

2 gm. protein

230 mg. sodium

2 gm. Fiber

 

1/3 cup canola oil

3/4 cup evaporated cane juice

1 large egg

3/4 cup mashed banana

2 tablespoons applesauce

1/2 cup whole-wheat flour

3/4 cup all-purpose flour

1/4 teaspoon ground cinnamon

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon sea salt

1. Preheat oven to 350°. Lightly coat a 8 1/2 x 4 1/2 x 3-inch loaf pan with canola oil and dust with flour.

2. Combine canola oil and evaporated cane juice in a medium bowl. Mix until evaporated cane juice begins to dissolve.  Add egg and beat for about 20 seconds. Add bananas and applesauce and mix just until combined.

3. Sift together dry ingredients in a separate bowl. Add to creamed mixture and mix until just combined. Pour into pan and bake for 35 to 45 minutes or until toothpick inserted in center comes out clean. Cool slightly and remove from pan. Cool completely and cut into 16 slices.

Serving Information

Makes 16 servings, each containing approximately:

125 calories

19 gm. carbohydrate

5 gm. fat

13 mg. cholesterol

2 gm. protein

103 mg. sodium

1 gm. fiber

 

 Ingredients

2 medium avocados, peeled, diced and pit removed

3 tablespoons fresh lime juice

1/4 cup diced red onions

2 tablespoons chopped fresh cilantro

1/2 teaspoon sea salt

1 teaspoon diced, deseeded jalapeño peppers

Pinch freshly ground black pepper

3/4 cup diced tomatoes

1/2 teaspoon minced garlic

1. In a medium bowl, lightly mash avocado with lime juice.  Gently fold remaining ingredients into avocado mixture. (Wear gloves when handling peppers or wash your hand thoroughly before touching your eyes, nose or mouth).

Makes 18 (2 tablespoon) servings, each containing approximately:

25 calories      

2 gm. carbohydrate     

1 gm. fat      

0 mg. cholesterol

1 gm. protein

53 mg. sodium         

1 gm. fiber

 Ingredients

2 cups uncooked quick oatmeal

2 tablespoons evaporated cane juice

4 teaspoons wheat germ

2 teaspoons cinnamon

1/4 cup diced apple

1. Cook oatmeal according to package directions.  In a small bowl, combine evaporated cane juice, wheat germ and cinnamon. Set aside.

2. Portion 1 cup cooked oatmeal into each serving bowl.

3. Layer, in order, 1 tablespoon diced apple and 1 tablespoon evaporated cane juice mixture on top of oatmeal and  serve.

Makes 4 (1 cup) servings, each containing approximately:

350 calories

70 gm. carbohydrate

6 gm. fat

0 mg. cholesterol

13 gm. protein

trace sodium

10 gm. fiber      

 

1/2 cup skim milk

1 whole egg

1/4 teaspoon ground cinnamon

1/4 teaspoon pure vanilla extract

1/2 cup pure maple syrup

1.  In a shallow pan combine milk, beaten egg, cinnamon and vanilla.

2.  Heat a large sauté pan over medium heat and lightly coat with canola oil.  Dip both sides of bread into egg mixture and transfer to hot pan.  Repeat for remaining slices.  Cook until golden brown on both sides. Serve 2 pieces with 2 tablespoons maple syrup.

Serving Information

Makes 4 servings, each containing approximately:

340 calories

60 gm. carbohydrate

10 gm. fat

86 mg. cholesterol

7 gm. protein

231 mg. sodium

4 gm. fiber

 

 Ingredients

3 egg whites

1/2 teaspoon canola oil

1/4 cup diced red or yellow bell peppers

1 tablespoon diced green onion tops

1/2 cup sliced white mushrooms

1/4 medium tomato, diced

1 tablespoon low fat Monterey Jack cheese

1. In a small mixing bowl, whisk the egg whites just until they become frothy.

2. Lightly coat a small skillet with canola oil, and sauté vegetables over medium-high heat until tender.

3. Pour egg mixture over vegetables.  As the egg whites start to set, use a spatula to lift edge of eggs and turn them over.  As soon as all the mixture has set, sprinkle cheese on vegetables, remove the pan from the heat and fold the omelet in half.  Serve eggs immediately.

Makes 1 serving, containing approximately:

130 calories

9 gm. carbohydrate

5 gm. fat

8 mg. cholesterol

15 mg. protein

230 mg. sodium

2 gm. fiber

 

3/4 cup bread flour

3/4 cup whole-wheat flour

3 tablespoons evaporated cane juice

1/4 teaspoon sea salt

2 1/2 teaspoons baking powder

1 teaspoon baking soda

1 tablespoon maple syrup

1 large egg

1 cup buttermilk

3/4 cup 2% milk

2 1/2 tablespoons canola oil

1 cup berries or chopped fruit

12 tablespoons pure maple syrup

1.  In a large bowl, combine all dry ingredients. In a medium bowl combine remaining wet ingredients and mix well. Add wet ingredients to dry ingredients and mix until smooth.

2.  Lightly coat a griddle or large sauté pan with canola oil. Place on burner over medium heat until hot. Portion approximately 3 tablespoons batter on griddle and sprinkle with 1 tablespoon berries. Cover berries with 1 additional tablespoon batter and cook until bubbles form. Flip and cook other side to golden brown.

3.  Serve 3 pancakes topped with 2 tablespoons of maple syrup.

Makes 6 (3-pancake) servings, each containing approximately:

330 calories    

59 gm. carbohydrate   

8 gm. fat    

39 mg. cholesterol   

8 gm. protein    

561 mg. sodium   

3 gm. fiber

Cook's Note:This recipe may also be used for waffles. For successful waffles, use a cooking spray with canola oil to coat the waffle iron thoroughly and start with 3/4 cup batter.

 

 Ingredients

2 ounces Andouille Sausage or spicy chicken sausage, low fat and nitrate free

2 teaspoons extra virgin olive oil

1/4 cup diced yellow peppers

1/4 cup diced celery

1/2 cup diced yellow onions

1 tablespoon minced garlic cloves

1 tablespoon blackening spice

1 teaspoon sea salt

1/4 teaspoon cayenne pepper

1 cup diced tomatoes

2 cups low sodium tomato juice

1/2 cup water

1 tablespoon fresh lemon juice

1/4 teaspoon lemon zest

2 teaspoons white vinegar

8 large eggs

1. In a large sauté pan, over medium heat, sauté sausage in olive oil until cooked through.  Add peppers, celery and onion and sauté until onions are translucent.  Add garlic, blackening spice, salt, cayenne pepper and tomatoes and continue sautéing until mixtures is golden.  Add tomato juice, water, lemon juice and lemon zest and bring to a simmer for 10-15 minutes or until slightly thickened.

2. Bring a large pot of water to a boil. The water should be at least five or six inches deep (the deeper the better). When the water boils, add vinegar. Lower the water to a slow simmer. Carefully crack one egg into a teacup or large ladle. Lower the teacup or ladle into the water and pour the egg out as gently as possible. The egg white will coagulate in the water and turn white. Most eggs will take between two and three minutes for the white to cook but leave the yolk still runny. Remove the egg at this point with a slotted spoon.

3. Pour 1/3 cup sauce into each bowl and top with a poached egg.

Makes 8 serving, containing approximately:

125 calories

7 gm. carbohydrate

4 gm. fat

216 mg. cholesterol

8 gm. protein

449 mg. sodium

2 gm. fiber                       

  Desserts

 Ingredients

1 1/4 pound apples (such as Granny Smith or Macintosh), peeled and sliced

1/3 cup evaporated cane juice

1/8 teaspoon ground cinnamon

1/4 cup all-purpose flour

1 teaspoon pure vanilla extract

   1 cup all-purpose flour

1/4 teaspoon sea salt

3 tablespoons evaporated cane juice

1/4 cup cold unsalted butter, diced

4 to 6 tablespoons ice water

1. Preheat oven to 375°. Lightly coat a baking sheet with canola oil.

2. In a large bowl, toss apples with evaporated cane juice, cinnamon, flour, and vanilla extract.

3. To prepare pâte brisée, place flour in a medium bowl. Add salt and evaporated cane juice and mix well. Add butter and cut into flour, using a pastry cutter, until butter is the size of small peas. Add water, 1 tablespoon at a time, mixing gently after each addition. Dough will begin to form a ball when enough water has been added. Gather dough with dry hands and form into ball. Let rest for 5 minutes. Roll into an 8" by 12" rectangle. Spoon filling along the long edge of the dough, about 1-inch from the edge. Roll dough and filling over itself and seal ends to form a strudel.  Score into 10 1-inch slices.

4. Bake for 35 to 40 minutes, or until top is lightly browned. Remove from oven and trim any extra pastry off the ends. Cut into10 servings. 

Makes 10 servings, each containing approximately:

170 calories

30 gm. carbohydrate

5 gm. fat

12 mg. cholesterol

2 gm. protein

48 mg. sodium

2 gm. fiber          

 

1/4 cup whole-wheat flour

1/3 cup oat flour

1/2 teaspoon baking powder

1 tablespoon evaporated cane juice

1/4 teaspoon sea salt

1/4 cup plain nonfat yogurt

1 tablespoon unsalted butter, melted

1 whole egg

1/4 cup mashed bananas

2 1/3 cups mixed berries

3 tablespoons evaporated cane juice

1/2 cup heavy cream

1 tablespoon powdered sugar

1. Preheat oven to 350°.

2. In a medium bowl combine flours, baking powder, evaporated cane juice, and salt. In another bowl combine yogurt, butter, egg, and mashed bananas. Fold dry and wet mixtures together until they are well combined.

3. In a small bowl combine mixed berries and evaporated cane juice and mix. Scoop 1/3 cup mixed berries into 1/2 cup ramekins. Spoon 2 tablespoons batter over berries. Bake ramekins in oven for 15 to 20 minutes until cake is golden brown.

4. In a mixing bowl combine heavy cream and powder sugar and mix until fluffy. 

5. Spoon 1 tablespoon whipped cream on top of each ramekin.

Makes 6 servings, each containing approximately:

170 calories

28 gm. carbohydrate

6 gm. fat

31mg. cholesterol

3 gm. protein

68 mg. sodium         

5 gm. fiber

 

 Ingredients

1/3 cup semi-sweet chocolate pieces

2 tablespoons unsalted butter

1 1/2 tablespoons canola oil

3/4 cup evaporated cane juice

1/4 cup cocoa

2 tablespoons unsweetened applesauce

2 egg whites

2/3 cup all-purpose flour

1/2 teaspoon baking powder

Pinch sea salt

1/2 cup dried tart cherries

1. Preheat oven to 325°.  Lightly coat 8”x 8” pan with canola oil and set aside.

2. Melt chocolate, butter and oil in a medium saucepan over low heat.  Remove from heat. 

3. Combine evaporated cane juice and cocoa in a medium bowl. Add to chocolate mixture and stir to combine. Combine applesauce and egg whites in a separate bowl, and stir into chocolate mixture. Add flour, baking powder, salt and cherries and mix well.

4. Pour batter into prepared pan and bake for 30 to 40 minutes, or until knife comes out clean when inserted in middle. Remove from oven and cool completely. Cut into 16 servings. Remove brownies from pan with a flexible spatula.

Makes 16 servings, each containing approximately:

130 calories

22 gm. carbohydrate

4 gm. fat

5 mg. cholesterol

2 gm. protein

47 mg. sodium

1 gm. fiber            

 

1/4 cup (1/2 stick) unsalted butter, cold

1/3 cup low-fat cream cheese, cold

1 cup firmly packed brown sugar

2 large egg yolks

3/4 teaspoon pure vanilla extract

1 cup unbleached all-purpose flour

1/3 cup whole-wheat flour

3/4 teaspoon baking soda

1/2 teaspoon sea salt

1 package semi-sweet chocolate chips, about 6 ounces

1.  Preheat oven to 350°. Lightly coat a baking sheet with canola oil spray.

2.  With an electric mixer on high speed, cream butter, cream cheese and brown sugar.  Turn mixer to low and add egg yolks and vanilla and mix until just combined.

3.  In a medium bowl, combine remaining ingredients. Add to butter mixture and mix by hand until combined.

4.  Drop rounded heaping teaspoonfuls (or use a 3/4 ounce scoop) onto baking sheet  about 1 1/2 inches apart.

5.   Bake for 7 minutes. Lightly flatten cookies with finger. Rotate baking sheet in oven and bake 3 minutes more, or until golden. Cool on baking sheet until cookies are set. Transfer to cooling rack until completely cooled. Store in a tightly sealed container.

Makes 38 cookies, each containing approximately:

85 calories

13 gm. carbohydrate

3 gm. fat

16 mg. cholesterol

1 gm. protein

58 mg. sodium

0 mg. fiber

Cook's Note:The dough can be kept for several days, so you can enjoy fresh baked cookies at a moments notice.

Meat Sauce:

 3/4 pound lean ground beef

 1 teaspoon extra virgin olive oil

 3/4 cup chopped yellow onions

 1 tablespoon minced garlic cloves

 2 tablespoons chopped Italian parsley

 2 teaspoons dried basil

 1 teaspoon dried oregano

 1 teaspoon ground fennel seed

 2 cups Fresh Marinara Sauce (see recipe)

2 cups fat free ricotta cheese

2 egg yolks

1 teaspoon granulated garlic

1 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon sea salt

1/8 teaspoon freshly ground black pepper

3 cups Fresh Marinara Sauce (see recipe)

1 package oven ready lasagna noodles

3/4 cup grated Parmesan cheese

3/4 cup shredded mozzarella cheese

1. Preheat oven to 350º. Lightly coat a 9 x 13 x 2" baking pan with canola oil spray.

2. In a large saucepan, over medium-high heat, brown beef.  Drain.  Sauté onions and    garlic in olive oil until onions are translucent.  Add meat and spices to skillet and sauté briefly.  Add Marinara Sauce to meat and cook until sauce thickens, about 15 to 20 minutes.

3. In a medium bowl, combine ricotta cheese, egg yolks, garlic granules, basil, oregano, salt and pepper.

4. To assemble lasagna, spread 1/2 cup marinara sauce in bottom of baking pan. Place 1 1/2 pasta sheets over marinara. Top with 1/2 of ricotta mixture, spreading ricotta evenly over pasta.  Top with 1 cup meat sauce and 1/4 cup Parmesan cheese.  Top with 1 1/2 pasta sheets, 1/2 cup Marinara Sauce, 1 cup meat sauce and sprinkle with 1/4 cup mozzarella cheese.  Next top with another 1 1/2 pasta sheets, other half of ricotta mixture, 1 cup meat sauce, 1/4 cup Parmesan cheese.  Top with 1 1/2 pasta sheets, 1/2 cup Marinara Sauce, 1 cup meat sauce and 1/4 cup mozzarella.

5. Finally, top with remaining 1 pasta sheet, 1/2 cup marinara, 1/4 cup mozzarella cheese and 1/4 cup Parmesan cheese. Cover with foil and bake for 45-50 minutes.  Remove from oven and cool slightly. Cut into 8 servings.

Makes 8 servings, each containing approximately:

380 calories

40 gm. carbohydrate

11 gm. fat

139 mg. cholesterol

33 gm. protein

506 mg. sodium

5 gm. fiber

 

1/4 teaspoon dry thyme

1/4 teaspoon black peppercorns   

1 bay leaf       

1 teaspoon extra virgin olive oil  

1/4 teaspoon sea salt

1/8 teaspoon freshly ground black pepper

1 pound beef eye of round

1/4 cup chopped red onions

1/4 cup peeled, chopped carrots

1/4 cup chopped celery

1/2 tablespoon minced garlic

1 cup chicken stock

1 15 oz can diced tomatoes

2 teaspoons red wine

1/4 teaspoon sea salt

2 Red Bliss potatoes, quartered

1 medium-sized parsnip, chopped

1 medium-sized yellow onion, chopped

1 cup peeled, chopped carrots

1.  Preheat oven to 350º.

1.  Place thyme, peppercorns and bay leaf in cheesecloth and secure at top to form a purse.

2.  In a large sauce pot, heat oil over medium heat. Evenly sprinkle roast with salt and pepper.  Place in sauce pot and brown on all sides.

3.  Transfer roast to an oven-proof casserole and add first amounts of onion and carrots, celery, garlic, chicken stock, tomatoes and red wine along with the cheesecloth purse.  Cover casserole and cook for 2 hours or until meat is fork tender.

4.  Steam potatoes, parsnips and remaining onions and carrots until tender. Set aside.

5.  Remove beef and spice purse from casserole. Transfer remaining contents of casserole into a blender container and puree until smooth. Add salt. Return pureed vegetables to sauce pot and cook briefly.

6.  Add steamed vegetables to sauce pot and cook until vegetables are coated.

7.  Serve 3 ounces of cooked pot roast, 1 cup of vegetables and 1/4 cup of sauce.

Makes 4 servings, each containing approximately:

260 calories

27 gm. carbohydrate

5 gm. fat

61 mg. cholesterol

26 gm. protein

346 mg. sodium

6 gm. fiber

 

1 1/2 pounds salmon fillets

1 tablespoon chopped fresh cilantro

1 tablespoon dried basil

2 tablespoons diced red onion

1/2 teaspoon red chili flakes

1 tablespoon fish sauce

1 tablespoon fresh lime juiceScallion Sauce:

2 scallions, chopped

3 tablespoons nonfat sour cream

1 tablespoon canola oil mayonnaise

1 tablespoon diced red onion

3/4 teaspoon prepared horseradish

1/4 teaspoon fresh lime juice

1/8 teaspoon Worcestershire sauce

Pinch sea salt1 1/2 Roma tomatoes, thinly sliced

1 onion, thinly sliced

1 1/2 cups green leaf lettuce

6 multi-grain rolls

1. Dice salmon into 1-inch pieces.  Place in a meat grinder or food processor.  Grind or chop to ground-beef consistency.  Add cilantro, basil, diced onions, chili flakes, fish sauce and lime juice and grind or chop together.  Form ground salmon into 4-ounce patties, about 1/2 cup each.

2. In a small bowl, combine all ingredients for scallion sauce and mix well.  Cover tightly and refrigerate until ready to use.

3.  Preheat oven for grilling or broiling.  Grill salmon patties for 3 to 5 minutes on each side to desired doneness.

4. Arrange 1 salmon patty, 1 tomato slice, 1 onion slice, 1/4 cup lettuce and 1 tablespoon scallion sauce on a slice of multi-grain roll. 

Makes 6 servings, each servings containing approximately:

425 calories

47 gm. carbohydrates

13 gm. fat

70 mg. cholesterol

31 gm. protein

721 mg. sodium

6 gm. fiber

 

Marinade:

2 tablespoons low-sodium soy sauce

1/4 teaspoon minced ginger root

1/4 teaspoon minced garlic

2 tablespoons extra virgin olive oil

1/3 cup finely chopped cilantro

Pinch chili powder

3 tablespoons beer, (optional)

1/2 teaspoon Tabasco Sauce

1/2 orange, thinly sliced

1/2 lemon, thinly sliced

1/2 lime, thinly sliced

1 tablespoon fresh parsley4 skinned chicken breast halves, boned and de-fatted

1 cup sliced red and yellow bell pepper

1 cup sliced onions

4 whole-wheat flour tortillas (9-inch diameter)

1/2 cup guacamole (see recipe)

1/2 cup salsa

1/2 cup fat-free sour cream

1.  Combine marinade ingredients in a shallow glass baking dish and mix well. 

2.  Cover chicken breasts with marinade, turning to coat evenly. Cover and refrigerate for at least 2 hours or overnight.

3.  Prepare hot coals for grilling or preheat broiler.

4.  Lift breasts from marinade and grill or broil 3 to 5 minutes per side.

5.  While chicken is grilling, lightly spray a medium sauté pan with nonstick vegetable coating. Over medium heat, sauté bell pepper strips and onions until just tender. Keep warm.

6.  Cut cooked chicken into strips and serve with whole-wheat tortilla, 1/4 cup bell pepper, 1/4 cup onion and 2 tablespoons each guacamole, salsa and fat free sour cream.

Makes 4 servings, each containing approximately:

400 calories                                       

40 gm. carbohydrate                              

11 gm. fat

72 mg. cholesterol

36 gm. protein

580 mg. sodium 

4 gm. fiber

 

 Ingredients

1 tablespoon minced, red onions

 1 tablespoon canola oil mayonnaise

 1 1/2 teaspoons Dijon mustard

 1 tablespoon grated Parmesan cheese

 1 3/4 tablespoons red wine vinegar

 1/2 teaspoon garlic granules

 1 teaspoon fresh chopped basil

 1/4 teaspoon dried oregano

 1 teaspoon fresh chopped flat leaf parsley

 1/8 teaspoon sea salt

 1/8 teaspoon freshly ground black pepper1 pound boneless, skinless chicken breast halves

2 medium Roma tomatoes, diced

1/2 cup chopped canned water packed artichoke hearts

4 tablespoons chopped Kalamata olives

6 whole wheat tortillas, 10 inch

1. Preheat grill or broiler.

2. In a small bowl, combine all ingredients for the dressing, and set aside.

3. Grill chicken breasts on medium sized baking sheet for 15-20 minutes until cooked through (the meat should be solid white throughout and the internal temperature will read 165 degrees F).

4. Cool chicken and dice.

5. In a large bowl, combine the chicken, tomatoes, artichokes and olives.  Pour the dressing over the vegetable and chicken mixture and toss gently until mixture is fully coated.

6. Place tortilla on a flat surface. Place 1/2 cup of vegetable and chicken mixture on a tortilla. Roll burrito style.

Makes 6 servings, each containing approximately:

350 calories

25 gm. carbohydrate

13 gm. fat

77 gm. cholesterol

33 gm. protein

607 mg. sodium

6 gm. fiber

 1/2 cup onions

 1 1/4 cups white distilled vinegar

 2 tablespoons minced garlic

 2 tablespoons sea salt

 1 teaspoon mustard seeds

 1 teaspoon black peppercorns

 1/2 bay leaf

 3/4 cup water

 1/2 cup baby carrots

 1/2 cup cauliflower florets

 1/2 cup sliced red bell pepper

 1 small jalapeno pepper, seeded and sliced4 skinless chicken breast halves, boned and de-fatted

1/3 cup buttermilk

Pinch freshly ground black pepper

1 tablespoon extra virgin olive oil

1 cup all-purpose flour

1 teaspoon paprika

1 teaspoon sea salt

1/4 teaspoon garlic powder

Pinch celery seed

1/4 teaspoon dry mustard

4 cups romaine lettuce

1 medium cucumber, peeled and diced

1 cup cooked corn kernels

1.  In a large saucepan, combine onions, vinegar, garlic, salt, mustard seeds, peppercorns, bay leaf and water and bring to a boil. Add carrots and cook for 1 minute. Remove from heat and add remaining vegetables. Cool. Transfer to refrigerator and marinate for at least 2 hours or overnight.

2.  Pound chicken breasts to 1/2 inch thick. Combine buttermilk and pepper in a shallow bowl. Add chicken and marinate for at least 2 hours.

3.  Heat olive oil in a large sauté pan over medium heat. In a shallow bowl, combine flour, paprika, salt, garlic powder, celery seed and dry mustard. Mix well. Dredge chicken breasts in seasoned flour and place in hot pan. Sauté over medium heat until golden brown on each side, about 3 to 5 minutes. If necessary, transfer to 400° to finish cooking.

4.  Combine romaine lettuce, cucumber, corn and pickled vegetables.

5.  Place 2 cups salad mixture on plate. Top with 2 tablespoons Ranch Dressing (see  recipe). Slice 1 chicken breast and arrange over salad.

Makes 4 servings, each containing approximately:

380 calories

32 gm. carbohydrate

14 gm. fat

85 mg. cholesterol

34 gm. protein

675 mg. sodium

4 gm. fiber

 

 1/2 cup red wine vinegar

 1/4 cup water

 1/2 teaspoon minced garlic

 1/2 teaspoon sea salt

 1/4 teaspoon freshly ground black pepper4 4-ounce boneless, skinless chicken breast halves

1 cup grape tomatoes

3/4 cup peeled, diced cucumbers

1/3 cup minced red onions

2 tablespoons chopped Kalamata olives

2 tablespoons capers

1/2 cup diced red bell peppers

2 tablespoons chopped fresh basil

4 slices multi-grain bread

Olive oil spray

1. In a small bowl combine all ingredients for dressing and set aside.

2. Preheat grill or broiler.  Grill or broil chicken breast for 3 to 5 minutes on each side or until cooked through. Allow to cool and dice.

3.  In a large bowl, combine tomatoes, cucumbers, onions, olives, capers, peppers and basil.  Add diced chicken and toss with dressing.

4. Preheat grill.  Spray slices of panzanella bread with olive oil on both sides.  Grill bread slices until browned.  Dice slices of bread and toss in with vegetable and chicken mixture.

5. Divide salad into 4 servings and place in salad bowls.

Makes 4 servings, each containing approximately:

385 calories

35 gm. carbohydrate

13 gm. fat

72 mg. cholesterol

32 gm. protein

702 mg. sodium

4 gm. fiber

Cook's Note:Three cups of croutons can be substituted for the multi-grain bread slices.

 

 Ingredients

1/4 cup shredded radicchio

1 pound romaine lettuce hearts, cut into bite-sized pieces, about 6 cups

1 cup currant or cherry tomatoes, cut in half

1 cucumber, peeled and diced

1/4 cup chopped kalamata olives

1/2 cup diced red onion

1/2 cup Red Wine Vinaigrette (see recipe)

1 cup whole-wheat croutons

1/2 cup crumbled feta cheese

1.  Combine radicchio and romaine lettuce in a large bowl. Divide into 4 equal portions and place on salad plates. Top each serving with 1/4 cup currant tomatoes, 1/4 cup diced cucumber, 1 tablespoon olives and 2 tablespoons diced red onion.

2.  Drizzle 2 tablespoons dressing over salad and toss lightly. Garnish with 1/4 cup croutons and 2 tablespoons feta cheese.

Makes 4 servings, each containing approximately:

245 calories

23 gm. carbohydrate

14 gm. fat

26 mg. cholesterol

10 gm. protein

624 mg. sodium

5 gm. fiber

 

 Ingredients

1/2 pound anazasi or pinto beans, about 1 cup

1 teaspoon canola oil

1/2 cup diced red onion

1 teaspoon minced fresh garlic

1/4 cup diced red bell pepper

1/4 cup diced yellow bell pepper

1/4 cup diced green chili

Pinch red chili flakes

1 1/2 teaspoons dried oregano

1/2 teaspoon chili powder

1/2 teaspoon sea salt

1 tablespoon fresh squeezed lime juice

1/2 teaspoon ground cumin

1/2 cup vegetable stock

1.  Soak beans in a large bowl in enough water to cover by 3 inches. Place in refrigerator overnight. Drain water, transfer to a large saucepan and cover with fresh water. Bring to a boil, reduce heat and cook until tender, about 1 hour.

2.  In a large saucepan, heat canola oil over medium heat. Add onions and sauté until translucent, about 2 minutes. Add garlic and sauté 1 minute. Add peppers and sauté 1 more minute. Add remaining ingredients, bring to a simmer and cook for 2 more minutes. Lightly mash beans while stirring.

Makes 6 (1/2-cup) servings each containing approximately:

120 calories

21 gm. carbohydrate

1 gm. fat

0 mg. cholesterol

7 gm. protein

242 mg. sodium

6 gm. fiber

 

 Ingredients

2/3 cup blueberries, raw

2/3 cup oranges, small segments

1/4 cup diced mango

1/2 banana, sliced

2/3 cup diced, peeled, apples

1/2 cup diced peaches

2/3 cup green grapes

2/3 cup diced pineapple

1/2 cup quartered strawberries

2 teaspoons fresh orange juice

1/2 banana

1 1/2 tablespoon diced mango

1.  Mix all ingredients together except for orange juice, 1/2 banana and 2nd mango.

2.  In a blender, puree orange juice, banana, and 2nd mango. Mix with fruit.

Makes 10 (1/2-cup) servings, each containing approximately:

50 calories

Trace fat

Trace protein

12 gm. carbohydrate

0 mg. cholesterol

1 mg. sodium

Cook's Note:A combination of many different fruits may be used in this recipe.

1/2 cup of any combination of fruit equals a serving size.

1 14-ounce can organic black beans

1 cup diced fresh tomatoes

1/2 cup chopped, fresh cilantro

1 1/4 cups minced red onions

1 tablespoon chili powder

1 tablespoons minced garlic cloves

3 1/2 cups water

2 teaspoons ground cumin

2 teaspoons sea salt

1-2 teaspoons freshly ground black pepperSalsa Fresca:

5 roma tomatoes, diced

1/4 medium red onion, diced

Juice of 1/2 lime

1 teaspoon minced garlic

2 tablespoons chopped fresh cilantro

Pinch sea salt

Pinch freshly ground black pepper

1.  In a large saucepan, combine black beans, tomatoes, cilantro, onions, chili powder, garlic, water, cumin, salt and pepper and simmer over low heat for 1 hour.

2.  In a medium bowl, combine all ingredients for Salsa Fresca.

3.  Serve 3/4 cup chili with 1 tablespoon Salsa Fresca.Serving Information

Makes 8 (3/4-cup) servings, each containing approximately:

155 calories    

28 gm. carbohydrate   

3 gm. fat    

0 mg. cholesterol

8 gm. protein

450 mg. sodium

9 gm. fiber

 

 Ingredients

2 to 4 pounds chicken parts, except the liver

3 quarts cold water

2 carrots, scraped and chopped

2 celery ribs without leaves, chopped

1 large onion cut into quarters

 4 garlic cloves, cut into halves

1 bay leaf

12 whole peppercorns1/2 cup diced carrots

1/2 cup diced celery

1 cup diced onion

1 tablespoon extra virgin olive oil

1 teaspoon sea salt

1 cup cooked bow tie pasta

1.  Place chicken bones and parts in a shallow baking dish and bake in a 350 ° oven until golden brown, approximately 35 to 45 minutes. Drain off and discard excess fat.

2.  Place browned bones and parts in a large pot, add cold water and bring to a boil skimming off any foam that rises to the top.

3.  Add remaining ingredients and turn down heat to a simmer for 2 to 2 1/2 hours. Be sure not to stir stock at any point.

4.  Strain stock into another container. Discard bones and vegetables. Place container in an ice bath until cooled completely, or refrigerate uncovered in metal, glass, or ceramic container until fat has hardened. Remove fat.

5.  In a large saucepan, sauté carrots, celery and onions in olive oil until tender. Add chicken stock and cooked pasta. Simmer for 1 minute.

Makes 8 (1-cup) servings, each containing approximately:

115 calories

15 gm. carbohydrate

2 gm. fat

16 mg. cholesterol

9 gm.  protein

262 mg. sodium

2 gm. fiber

 

2 tablespoons extra virgin olive oil

2 cups diced onions

3/4 teaspoon dried thyme

1 cup diced celery

6 cups clam juice

2 small potatoes, peeled and diced

1/2 teaspoon freshly ground black pepper

1 cup chopped clams

2 tablespoons cornstarch

2 tablespoons water

1/2 cup heavy cream

1/2 teaspoon sea salt

1. Heat olive oil in a large saucepan. Add onions, thyme and celery. Sauté on low heat until onions are translucent.

2. Add clam juice and bring to a boil. Add potatoes and pepper. Reduce heat and simmer 15 to 20 minutes.

3. Combine cornstarch with water to make a thin paste. Add to potato-clam juice mixture and cook 1 minute. Add clams and cook 1 more minute. Remove from heat and stir in heavy cream. Season with salt.

Makes 12 (3/4-cup) servings, each containing approximately:

105 calories

10 gm. carbohydrate

5 gm. fat

33 mg. cholesterol

6 gm. protein

332 mg. sodium

1 gm. fiber

Tortilla Soup Ingredients

1 quart low-sodium chicken stock

4 tablespoons fresh lime juice

1/2 cup chopped avocado

5 ounces cooked chicken thigh meat

1/3 cup chopped tomato

1/4 cup minced red onion

1/4 cup chopped fresh cilantro

1/4 cup shredded sharp cheddar cheese

2 teaspoons minced jalapeño pepper

1/4 teaspoon sea salt

15 corn tortilla chips

1. In a large saucepan bring chicken stock and 2 tablespoons of lime juice to a boil.

2. In medium bowl toss chopped avocado with the 2 remaining tablespoons of lime juice. Add all remaining ingredients except for corn tortilla chips. (Wear gloves when handling peppers or wash your hand thoroughly before touching your eyes, nose or mouth). 

3. Divide chicken and vegetable mixture into 5 bowls. Place 3 corn tortilla chips per

bowl and pour in 3/4 cup chicken broth.

Makes 5 (3/4-cup) servings, each containing approximately:

130 calories

10 gm. carbohydrate

6 gm. fat

30 mg. cholesterol

11 mg. protein

183 mg. sodium

2 gm. fiber

 

Look for tortilla chips that are made with non-hydrogenated canola oil or high oleic safflower oil.  Baked tortilla chips are a good alternative but may be higher in sodium.