Roasted Butternut Squash Soup (makes 4 servings)

Ingredients:


½ large butternut squash, seeds reserved
¼ teaspoon vegetable oil
2 tablespoons maple syrup    
¼ teaspoon chili powder
1 teaspoon freshly squeezed lemon juice  
2 cups low-sodium vegetable stock, warmed
¼ teaspoon salt
4 teaspoons sour cream
¼ teaspoon freshly ground black pepper



Directions:


Preheat the oven to 400 degrees F. Line two baking sheets with parchment paper and set aside. Cut the squash in half lengthwise, into two pieces. Place skin-side down on a prepared baking sheet. Brush with maple syrup and pour lemon juice over top. Sprinkle with salt and pepper. Bake for 40 minutes or until tender and caramelized. Meanwhile, add reserved squash seeds to a small bowl with vegetable oil and chili powder. Toss to coat, then arrange in a single layer on the remaining prepared baking sheet. Place in oven and bake for 15 minutes. Toss seeds with a spatula, and cook for 15 minutes more or until browned. Remove squash from oven and let rest until cool enough to handle. Use a spoon to scoop out the flesh and place into a blender. Add vegetable broth and puree for 30 to 45 seconds or until smooth. Set aside. In a small bowl, stir sour cream briskly with a spoon until smooth. Divide soup evenly among four bowls, top with a dollop of sour cream, and add a sprinkle of toasted seeds. Serve immediately.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 101
Fat: 1g
Protein: 1g
Carbohydrates: 22g
Fiber: 3g

Tuna Edamame Salad

Ingredients:


1 cup edamame, cooked
1 cup cherry tomatoes cut in half
1 cup shredded carrots
6 ounces tuna, water packed, drained
½ cup golden raisins
¼ cup diced red onion
¼ cup bottled Italian salad dressing, reduced fat



Directions:


Mix the edamame, tomatoes, carrots, tuna, raisins and onions in medium bowl. Pour the Italian dressing over the salad and toss until combined. Serve with pita bread halves or whole grain crackers, if desired.



Nutrition Information:


Serving size: 1 cup
Calories: 210
Fat: 3g
Protein: 16g
Carbohydrates: 27g
Fiber: 4g

Minted Cucumbers with Yogurt (makes 4 servings)

Ingredients: 


3 cups cucumbers, peeled and seeded
2 teaspoons lemon juice
1 cup plain, fat-free yogurt
½ teaspoon cumin
1 clove garlic, peeled and quartered
2 teaspoons fresh mint



Directions:


Dice the cucumbers. Combine all of the ingredients except for the cucumbers in a food processor and process until smooth. In a large bowl, toss the cucumbers with yogurt mixture.



Nutritional Information:


Serving size: ¼ of recipe
Calories: 47
Fat: 0.2g
Protein: 3.9g
Carbohydrates: 7.8g
Fiber: 0.5g

Baked Kale Chips

Ingredients:


1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt



Directions:


Preheat the oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears, carefully remove the leaves from the thick stem and tear them into bite sized pieces. Wash and thoroughly dry the kale with a salad spinner. Drizzle the kale with olive oil and sprinkle with seasoned salt.

Bake until the edges are brown but not burnt,  about10 to 15 minutes.



Nutritional Information:


Serving size: whole recipe
Calories: 252
Fat: 14g
Protein: 8g
Carbohydrates: 28g
Fiber: 4g

(Source: www.allrecipes.com)

Zucchini Pancakes (makes 4 servings)

Ingredients:


4 cups grated zucchini
6 tablespoons egg white substitute
¼ cup grated Parmesan cheese
Cooking spray
¼ cup fresh basil, chopped
½ cup fat-free sour cream
2 tablespoons fresh chives, chopped
Salt and pepper to taste
1 packet artificial sweetener



Directions:


Place the grated zucchini in a colander, let it stand for 20 minutes at room temperature, then wrap the zucchini in 3 layers of paper towels, top with another 3 layers of towels, and wring out as much liquid as possible. Place the zucchini in a bowl and mix with cheese, basil, chives, and sweetener. In a separate bowl, beat the egg whites with an electric mixer until they hold stiff peaks, then gently fold into zucchini mixture. Heat the cooking spray in a 10-inch nonstick skillet over moderately high heat until hot but not smoking. Spoon 2 tablespoons of zucchini mixture per pancake into skillet, flattening slightly, and sauté for 3 minutes each side, turning once, until golden brown. Remove the cooked pancakes to plate and keep warm. Re-spray the skillet and repeat cooking steps until all pancakes are cooked. Top with fat-free sour cream and salt and pepper to taste.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 88.53
Fat: 2.19g
Protein: 7.76g
Carbohydrates: 11.34g
Fiber: N/A

Zucchini and Ricotta Rustica (makes 4 servings)

Ingredients:


Olive oil cooking spray
1½ cups fresh tomato, diced
3 cups zucchini, sliced thin
½ cup fresh basil, shredded
Salt and pepper to taste
½ cup fat-free ricotta cheese
½ pound Canadian bacon, diced thin
2 tablespoons grated Parmesan cheese



Directions:


In a large nonstick skillet, heat the cooking spray until it is hot but not smoking. Add the zucchini, season with salt and pepper, and sauté over moderate heat until softened. Stir in the Canadian bacon, tomato and basil and cook until the tomato is softened.  Remove the mixture from the heat and toss with ricotta and Parmesan cheeses.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 150.13
Fat: 5.38g
Protein: 18.79g
Carbohydrates: 8.56g
Fiber: N/A

Taco Meatballs (makes 16 meatballs)

Ingredients:


1 pound extra-lean ground beef
2 tablespoons taco seasoning mix
Nonstick cooking spray



Directions:


Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick spray. In a large bowl, thoroughly mix the ground beef with the taco seasoning mix. Firmly and evenly form the mixture into 16 meatballs, and place on a baking sheet. Bake the meatballs until cooked through, about 5 minutes



Nutrition Information:


Serving size: 4 meatballs
Calories: 158
Fat: 5g
Protein: 23.5g
Carbohydrates: 2.5g
Fiber: 0g


(Source: www.hungrygirl.com)