Stir together the mango, cucumber, jalapeno pepper, onion, garlic, and cilantro in a mixing bowl; season with lime juice, salt, and pepper. Refrigerate at least 2 hours before serving to allow the flavors to blend. Serves 16
Nutrition Facts per Serving: Calories: 36, Fat: trace, Protein: 1g, Carbohydrate: 9g, Dietary Fiber: 1g, Cholesterol: 0mg, Sodium 3mg.
Top each cracker with 1 slice avocado, 1 shrimp and a squeeze of lime juice.
Nutrition Facts – 16 pieces - Per piece: Calories: 61, Fat: 3 g (1 g sat, 2 g mono), Cholesterol: 8 mg, Carbohydrates: 7 g, Added Sugars: 0 g, Protein: 2 g, Fiber: 2 g, Sodium: 61 mg.
Combine the quinoa with the water in a saucepan. Bring to a boil. Cover, reduce heat, and simmer 10 minutes or until the liquid is absorbed. Or cook according to package directions. Remove from the heat. Let stand 10 minutes. Fluff with a fork. Combine the quinoa, tomatoes, herbs and chicken. Combine the oil, yogurt, lime juice, vinegar, salt and garlic. Drizzle over the salad. Add pepper to taste. Mix well. Chill. To serve place a cup of baby lettuce on a plate and top with 1 1/3 cups chicken salad. Serves 5.
Nutrition Information per serving: Calories: 185, Total Fat: 6.0g, Saturated Fat: 1.3g, Cholesterol: 48mg, Sodium: 60mg, Total Carbohydrate: 12g, Dietary Fiber: 2g, Protein: 20g.
Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into ½-inch pieces. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled. Serves 6; serving size: 1 cup
Nutrition Facts Per Serving: Calories: 221, Fat: 14 g (5 g sat, 4 g mono), Cholesterol: 20 mg, Carbohydrates: 20 g, Protein: 6 g, Fiber: 4 g, Sodium: 240 mg.
Make Ahead Tip: Prepare salad without pecans up to 2 hours ahead. Stir in pecans just before serving.
Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
In a large bowl, toss the cabbage-and-carrot coleslaw, red bell pepper, scallions, and grape tomatoes together. Set aside. Combine the horseradish and next four ingredients (through salt) in a small jar and shake until blended. Remove the lid and add the canola oil. Shake again. Or whisk the ingredients together in a small bowl. Pour dressing over the salad and toss to coat vegetables. Serve immediately, or refrigerate until ready to serve. Serves 6 (1 cup ea.)
Nutrition facts per serving: Calories 59, Fat 2.5g, Protein 1g, Carbohydrate 9g, Fiber 2g, Cholesterol 0.0mg
Combine vinegar, sugar, and 1/4 teaspoon salt until sugar dissolves. Trim ends of zucchini and squash; cut into thin ribbons with harp-shaped peeler. Add to vinegar mixture. Cover and chill 2 hours or overnight.
In a blender or small food processer puree the garlic, basil, lemon juice, olive oil and 1 T. water until smooth. Drain squash, and divide among 4 plates. Top with tomato and drizzle with basil puree. Serves 4.
Nutrition facts per serving: Calories: 84, Total Fat: 3.7g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 167mg, Total Carbohydrate: 12g, Dietary Fiber: 3g, Sugars: 7g, Protein: 4g, Potassium: 700mg.
Instead of the usual green bean casserole this year, try this tasty healthy recipe
Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove. Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
Just before serving, heat oil in a large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes. 8 servings, about 1 cup each.
Nutrition facts per serving: 66 calories; 3.4 g fat (.5 g saturated); 0 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 148 mg sodium.
Cook potatoes in boiling, salted water covered for 15 minutes or until tender but firm; rinse with cold water and drain. Cook green beans until tender crisp. Whisk oil, mustard, and vinegar in large bowl. Add remaining ingredients toss gently. Add salt and pepper to taste. Serve warm or refrigerate before serving. Serves 6.
Nutrition facts per serving: Calories: 209, Total Fat: 8.5g, Saturated Fat: 1.2g, Cholesterol: 0mg, Sodium: 33mg, Total Carbohydrate: 31g, Dietary Fiber: 4g, Sugars: 5g, Protein: 4g, Potassium: 700mg.
For the dressing:
For the dressing, whisk together the lemon juice, olive oil, salt, and pepper. Set aside.
Heat your grill pan and brush with olive oil. Toss the zucchini, squash, carrots, tomatoes (and other vegetables as desired) with 2 t. olive oil. Grill until tender crisp, setting aside to keep them warm as you finish grilling all the veggies.
Cook the orzo in boiling salted water for 7 to 9 minutes, until tender. Drain and transfer to a large serving bowl, cool to room temperature.
To assemble, add the roasted vegetables, basil, salt and pepper to the pasta and pour on dressing, toss lightly. To serve place several leaves of romaine or spinach on a plate, top with orzo salad. Makes 6 servings.
Nutrition Facts Per Serving: Calories: 235; Total Fat: 8.8g, Saturated Fat: 1.2g; Cholesterol: 0mg; Sodium: 27mg; Total Carbohydrate: 34g; Dietary Fiber: 3g; Sugars: 7g; Protein: 6g.
In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
Preheat grill to medium-high heat. Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear. Serves 8. Nutrition Facts Per Serving: Calories: 203; Total Fat: 3.8g
Drain pineapple chunks, reserving liquid. Spray large nonstick skillet with cooking oil spray. Brown chicken on both sides in heated skillet. Add reserved pineapple juice, broth, vinegar, sugar, soy sauce carrots and garlic. Cover and cook over low heat for 30 minutes stirring occasionally. Add green pepper and pineapple chunks and cook 5 minutes more, until pepper is crisp tender.
Combine cornstarch and water; gradually stir into sauce. Cook stirring until thickened. Serve with cooked rice and garnish with parsley sprigs. Serve over rice for an easy low fat main dish. Serves 6.
Nutrition facts per serving: 344 Calories; 3g Fat; 60g Protein; 23g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 549mg Sodium
Combine the salad dressing, oregano, and garlic in a small bowl and set aside. Combine the romaine, cucumber, chicken, tomatoes in a large bowl, add the dressing mixture, and toss gently, yet thoroughly, until well coated. Fill each pita half with equal amounts of the salad mixture and sprinkle feta evenly over all. Serves 4; serving size: 2 halves.
Nutrition Facts per serving: Calories: 229, Total Fat: 8.0g, Saturated Fat: 2.3g, Total Carbohydrate: 23g, Dietary Fiber: 4g, Protein: 19g.
Preheat oven to 400°F. Place parchment or foil squares on work surface. Lightly spray each parchment or foil square, and place fish fillet on top. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves and a bit of chopped garlic. Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice and place orange slice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. Do ahead: Can be made 4 hours ahead. Chill.
Bake fish packets 15-17 minutes. Slide packets onto plates and serve.
Yield: Makes 4 servings
Nutrition Facts per serving: Calories: 210; Fat: 2.3g; Protein: 37g; Carbohydrate: 10.5g; Fiber: 3.2g; Cholesterol: 85mg; Sodium: 277mg.
Preheat the oven to 450°F. In a bowl, combine all the ingredients except the shrimp or scallops and parsley. Place the mixture in a shallow baking dish and cook for 7 to 9 minutes until the tomatoes become soft and juicy. Add the shrimp or scallops in one layer over the tomato mixture and continue to roast for about 7 to 8 minutes until shrimp turn pink or scallops are opaque and tender. 4 servings
Nutrition facts per serving: Calories: 130, Total Fat: 4g.; Saturated Fat: .7g; Cholesterol: 162mg.; Sodium: 196mg (without added salt); Carbohydrate: 4g.; Dietary Fiber:1g.; Sugar: 2g.; Protein: 18g.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.
Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat. Serves 4, about 1 1/4 cups each
Tips & Notes: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.
Nutrition facts per serving: 171 calories; 9g fat (2g sat , 4g mono ); 212mg cholesterol; 14g carbohydrates; 0g added sugars; 11g protein; 4g fiber; 328mg sodium; 226mg potassium.
Spray grill/grill pan with cooking spray (or brush with olive oil). Grill eggplant, butternut squash, zucchini, bell peppers, garlic and red onion, until browned and tender. Cook pasta according to package instructions. Drain, but reserve 1/2 cup of the pasta water.
In large serving bowl, toss vegetables, prepared pasta, vinegar, olive oil, salt, and pepper. Add pasta water as needed to moisten. Serves 4 .
Nutritional facts per serving: Calories 244, Saturated fat .6g, Carbohydrates 48g, Fiber 7g.