RICE & BEAN BURRITOS
Ingredients:
1 cup cooked brown rice
1 cup cooked black beans, rinsed and drained if canned
1 ½ teaspoons minced canned chipotle chiles in adobo sauce
2 red bell peppers, thinly sliced
1 carrot, thinly slice diagonally
1 Tablespoon olive oil
4 (10 inch) fat free flour tortillas (whole wheat)
1 cup cooked black beans, rinsed and drained if canned
1 ½ teaspoons minced canned chipotle chiles in adobo sauce
2 red bell peppers, thinly sliced
1 carrot, thinly slice diagonally
1 Tablespoon olive oil
4 (10 inch) fat free flour tortillas (whole wheat)
Preparation
1. Combine the rice, beans, and chipotles in microwave safe bowl and mix well. Cover with plastic wrap and microwave on high power until hot, about 4 minutes, stirring after 2 minutes. Set aside.
2. Combine the bell peppers, carrot, and oil in another microwave safe bowl and toss to coat. Add the chili powder and salt, toss to mix. Cover with plastic wrap and microwave on high power until softened, about 4 minutes, stirring after 2 minutes.
3. Warm the tortillas as package label directs and lay out on a work surface. Spoon the rice mixture across the center, and top with the vegetable mixture.
4. Fold the bottom end upward, covering the filling by 2 inches. Tightly fold both sides inward, overlapping slightly. Wrap the top side over.
Serve with lightly buttered corn.
GRILLED CHICKEN SANDWICHES
Ingredients:
1 large lemon, zested and juiced
2 tablespoons of hummus
2 Tablespoons chopped fresh basil
4 (4 ounce) boneless, skinless chicken breast halves
4 (2 ounce) whole wheat sandwich rolls, split
1 small bunch arugula or watercress, trimmed
2 medium tomatoes, sliced
2 tablespoons of hummus
2 Tablespoons chopped fresh basil
4 (4 ounce) boneless, skinless chicken breast halves
4 (2 ounce) whole wheat sandwich rolls, split
1 small bunch arugula or watercress, trimmed
2 medium tomatoes, sliced
Preparation
1. Combine the lemon zest and juice, hummus, and basil in a small bowl and mix well.
2. Grease a ridged grill pan with nonstick cooking spray and heat over medium-high heat until hot but not smoking.
3. Cook the chicken until marked from the grill, about 4 minutes. Turn over the chicken, sprinkle with the seasoning, and cook until no longer pink inside, about 3 minutes longer.
4. Cut the chicken into thin slices. Open the rolls on a work surface and spread the cut sides with the mayonnaise. Top with half of the arugula, then the tomato and chicken, and then the remaining arugula. Cover with the roll tops.
BAKED ZITI WITH MUSHROOMS
GARDEN SALAD
GARDEN SALAD
Ingredients:
3 Tablespoons olive oil
2 leeks, split, quartered lengthwise, rinsed, and drained
1 celery rib, finely chopped
1 (8- ounce) package sliced mushrooms
1 teaspoon marjoram
¼ cup whole wheat flour
2 cups skim milk, warmed
1 Tablespoon Dijon mustard
1/8 teaspoon freshly grated nutmeg
1 pound whole wheat ziti, mostaccioli, or elbow macaroni, cooked to al dente as package label directs, omitting salt and oil, drained
1 ½ cups (6 ounces) shredded reduced-fat cheddar cheese
1 cup of no high fructose corn syrup, fresh bread crumbs
2 leeks, split, quartered lengthwise, rinsed, and drained
1 celery rib, finely chopped
1 (8- ounce) package sliced mushrooms
1 teaspoon marjoram
¼ cup whole wheat flour
2 cups skim milk, warmed
1 Tablespoon Dijon mustard
1/8 teaspoon freshly grated nutmeg
1 pound whole wheat ziti, mostaccioli, or elbow macaroni, cooked to al dente as package label directs, omitting salt and oil, drained
1 ½ cups (6 ounces) shredded reduced-fat cheddar cheese
1 cup of no high fructose corn syrup, fresh bread crumbs
Preparation
1. Preheat the oven to 350 degrees F. Heat the oil in a large nonstick skillet over medium-high heat until hot.
2. Add the leeks, celery, mushrooms, and marjoram and sauté until the vegetables are softened, about 5 minutes. Stir in the flour until blended and cook 1 minute.
3. Gradually stir in the milk. Heat to boiling and simmer over medium heat for 15 minutes, stirring frequently. Stir in the mustard, salt, pepper, and nutmeg.
4. Add the pasta and cheese and toss to coat.
5. Grease a 3-quart baking dish with nonstick cooking spray and add the pasta mixture, spreading evenly. Sprinkle with the bread crumbs.
6. Bake until the top is browned and the juices bubbling, 25 to 30 minutes.
HEARTY CLAM CHOWDER
STEAMED VEGETABLES
STEAMED VEGETABLES
Clam Chowder:
Ingredients:
1 (6 ½ ounce) can minced clams
½ cup water
1 medium white potato, peeled and finely chopped
1 medium turnip, finely chopped
½ cup chopped onion
1/8 teaspoon freshly ground black pepper
5 cups skim milk
2 Tablespoons all purpose flour
½ teaspoon dried oregano, crushed
½ teaspoon dried thyme, crushed
½ cup water
1 medium white potato, peeled and finely chopped
1 medium turnip, finely chopped
½ cup chopped onion
1/8 teaspoon freshly ground black pepper
5 cups skim milk
2 Tablespoons all purpose flour
½ teaspoon dried oregano, crushed
½ teaspoon dried thyme, crushed
Preparation
1. Drain the clams, pouring the juice into a medium saucepan. Set the clams aside.
2. To the saucepan add the water, potato, turnip, onion, and pepper, and heat to boiling over medium-high heat. Cover and simmer over medium-low heat until the vegetables are tender, about 10 minutes.
3. Combine ½ cup milk with the flour in a jar, seal with a tight fitting lid, shake to blend, and set aside. Add the remaining milk to the chowder and heat to boiling over medium-high heat.
4. Stir in the flour mixture and cook, stirring, over medium heat until the soup has thickened, about 5 minutes.
5. Stir in the clams, oregano, and thyme and heat through for 1 minute (do not boil).
Serve with steamed mixed vegetables.
TURKEY BURGERS
Ingredients:
1 pound lean ground turkey
½ pound lean turkey sausage, casing removed and crumbled
3 green onions, finely chopped
1 celery rib, finely chopped
1 medium zucchini, finely grated
1 garlic clove, crushed through a press 1 teaspoon dried oregano leaves, crushed 2teaspoons reduced sodium soy sauce
3 ripe tomatoes, cut crosswise into ½ inch slices
6 Boston lettuce leaves, washed and drained
Preparation
½ pound lean turkey sausage, casing removed and crumbled
3 green onions, finely chopped
1 celery rib, finely chopped
1 medium zucchini, finely grated
1 garlic clove, crushed through a press 1 teaspoon dried oregano leaves, crushed 2teaspoons reduced sodium soy sauce
3 ripe tomatoes, cut crosswise into ½ inch slices
6 Boston lettuce leaves, washed and drained
Preparation
1. Combine the turkey, sausage, green onions, celery, zucchini, garlic, oregano, ½ teaspoon pepper, and soy sauce in a bowl and mix gently. With wet hands, shape into 6 (½ inch thick) patties.
2. Prepare a grill for barbecuing or preheat the broiler and place the burgers on an aluminum foil lined baking sheet. Grill or broil the burgers 4 inches from the heat source until cooked through, 8 to minutes, turning after 6 minutes. Remove from the heat and let stand, covered, for 3 minutes.
3. Place the tomatoes on the grill or baking sheet and grill or broil until charred and hot, 5 minutes, turning once and sprinkling with the remaining ½ teaspoon pepper.
4. Place the lettuce leaves on dinner plates and top each with a burger. Top each burger with a tomato slice.
Serve with roasted potato wedges.
Pepper-crusted Flank Steak with Mushroom Sauce
Recipe
Makes 4 servings
Ingredients:
1 (1 pound) flank steak
2 teaspoons coarsely cracked green peppercorns ( not in brine)
2 green onions, sliced
1 small garlic clove, crushed through a press
1 cup slice mushrooms
½ cup low sodium beef broth
½ cup fat free sour cream
1 Tablespoon Dijon mustard
2 teaspoons coarsely cracked green peppercorns ( not in brine)
2 green onions, sliced
1 small garlic clove, crushed through a press
1 cup slice mushrooms
½ cup low sodium beef broth
½ cup fat free sour cream
1 Tablespoon Dijon mustard
Preparation
1. Preheat the broiler. Score 6 shallow slashes on each side of the meat in a crisscross fashion (three slashes in each direction) and rub the cracked peppers onto each side of the meat.
2. Place the steak on an aluminum foil lined baking sheet and broil 3 to 5 inches from the heat for 3 to 5 minutes. Turn and broil until desired doneness, about 4 minutes more for medium.
3. Meanwhile, grease a medium nonstick skillet with a nonstick cooking spray and heat until hot over medium heat. Add the green onions, garlic, and mushrooms and sauté until the mushrooms are just tender, about 5 minutes Stir in the broth and heat to boiling.
4. Mix the sour cream and mustard in a cup and add a few spoonfuls of the mushrooms-broth mixture. Stir until blended and pour into the pan. Keep warm over low heat (do not boil).
3. Slice the steak diagonally across the grain. Serve with the mustard sauce and a side of green beans
Braised Green Beans and Summer Veggies
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 small onion, halved and sliced
- 1 tablespoon finely chopped fresh oregano , or 1 teaspoon dried
- 1/2 cup white wine , or reduced-sodium chicken broth
- 1 pound green beans, trimmed
- 1 medium summer squash , or zucchini, halved and cut into 1-inch pieces
- 1 cup halved cherry tomatoes , or grape tomatoes
- 1/4 cup finely shredded Parmesan cheese
- Preparation
- Heat oil in a large skillet over medium heat. Add onion and oregano and cook, stirring, until softened and beginning to brown, about 2 minutes. Add wine (or broth) and bring to a boil. Add green beans, reduce heat to a simmer, cover and cook for 10 minutes, stirring once or twice. Add summer squash (or zucchini) and tomatoes and continue cooking until the vegetables are tender, 8 to 10 minutes more. Season with salt and pepper. Serve sprinkled with Parmesan.
Ingredients
- 6 ounces whole-wheat spaghetti
- 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
- 1 bunch asparagus, trimmed and thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 cup fresh or frozen peas
- 3 cloves garlic, chopped
- 1 1/4 teaspoons kosher salt
- 1 1/2 cups nonfat or low-fat plain yogurt
- 1/4 cup chopped flat-leaf parsley
- 3 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon freshly ground pepper
- 1/4 cup toasted pine nuts (see Tip; optional)
- Preparation
- Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
- Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
- Grilled salmon with Tomatoes and Basil
- Ingredients
- 2 cloves garlic, minced
- 1 teaspoon kosher, divided
- 1 tablespoon extra-virgin olive oil
- 1 whole wild salmon fillet (also called a “side of salmon,” about 1 1/2 pounds; see Tips)
- 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
- 2 medium tomatoes, thinly sliced
- 1/4 teaspoon freshly ground pepper
- Preparation
- Preheat grill to medium.
- Mash minced garlic and 3/4 teaspoon salt on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.
- Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper.
- Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil.
- Recipies are from eatingwell.comallrecipes.com, cookinglight.com.
