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)

Shaved Brussels Sprouts Salad (makes 4 serving)

Ingredients:


½ pound Brussels sprouts
1 lemon, zested and juiced
½ fennel head
1 teaspoon Dijon mustard
2 ounce ricotta salata, crumbled
¼ teaspoon salt
¼ cup dried cranberries
½ teaspoon freshly ground black pepper
1 tomato, diced
¼ cup olive oil



Directions:


Use a mandolin to thinly shave Brussels sprouts and fennel. Transfer the shavings to a medium bowl and add ricotta salata, dried cranberries and tomato. Set aside.  In a small bowl, whisk together lemon zest, lemon juice, Dijon mustard, salt and pepper. Slowly drizzle in olive oil, whisking constantly. Pour the dressing on the salad and toss to coat. Cover with plastic wrap and let the mixture rest at room temperature for 20 minutes. Toss gently before serving.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 228
Fat: 17g
Protein: 5g
Carbohydrates: 16g
Fiber: 4g

Sesame-Ginger Soybean Sprouts (makes 5 servings)

Ingredients:


1 tablespoon peanut oil
1 teaspoon grated ginger
5 cups soybean sprouts
3 tablespoons reduced-sodium soy sauce
1 teaspoon sesame oil
1 tablespoon black sesame seeds



Directions:


Heat the peanut oil in a frying pan and add the ginger. Add sprouts, toss to coat and cook for 5 minutes, stirring occasionally. Add the soy sauce to taste. Cook for 4 to 5 minutes until the sprouts are soft and wilted. Sprinkle with sesame oil to taste and add sesame seeds.                                                                                      


Nutrition Information:


Serving size: 1/2 cup
Calories: 130
Fat: 9g
Protein: 10g
Carbohydrates: 8g
Fiber: 1g


(Source: developed by Celina Ottaway)

Roasted Root Vegetables (makes 4 servings)

Ingredients:


1 pound mixed new potatoes
2 teaspoons minced fresh thyme
1 medium parsnip
½ teaspoon ground coriander
1 medium turnip
¼ teaspoon ground cumin
2 small red onions
¼ teaspoon smoked paprika
1 tablespoon olive oil
½ teaspoon salt



Directions:


Preheat oven to 400 degrees F. Cut the potatoes into 1-inch pieces. Peel the parsnip and the turnip and cut both into 1-inch pieces as well. Peel the onions and cut them into ½-inch segments, keeping the root end intact. Place the potatoes, parsnip, turnip and onion in a medium bowl, and top with salt and olive oil, toss to coat. Sprinkle with thyme, coriander, cumin and paprika. Toss the vegetables to coat and transfer to a baking sheet. Roast for 40 minutes or until tender. Serve warm or at room temperature.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 163
Fat: 4g
Protein: 3g
Carbohydrates: 30g
Fiber: 6g

Roasted Citrus Beets (makes 4 servings)

Ingredients: 


1 grapefruit  
2 ounce goat cheese, crumbled
1 lemon
¼ cup toasted walnuts
1½ pounds mixed red and gold beets, peeled and cut
1 teaspoon olive oil
2 tablespoons jarred orange marmalade



Directions:


Preheat the oven to 350 degrees F. Use a peeler to take 4 wide strips of zest of the grapefruit and lemon. Set aside. Place two pieces of foil, each about 12 inches square, on a work surface. Place the red beets, 2 strips of grapefruit zest, 2 strips of lemon zest and ½ a teaspoon of olive oil in the center of one. Bring the two opposite sides of the foil together and fold over to secure. Roll up remaining two sides to form a pocket. Place the gold beets and the remaining grapefruit zest, lemon zest and olive oil on the other piece of foil and secure in the same way. Place both packets on a baking sheet and roast for 45 minutes. Remove the baking sheet from the oven and let it rest for 10 minutes or until the packets are cool enough to handle, then open and remove zest. Finely julienne one strip from each of roasted lemon zest and roasted grapefruit zest and set the strips aside. In a medium bowl, combine marmalade with zest. Add the beets and toss to coat, then top with goat cheese and walnuts; serve immediately.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 221
Fat: 10g
Protein: 7g
Carbohydrates: 31 g
Fiber: 7g

Roasted Brussels Sprouts with Pancetta and Sage (makes 8 servings)

Ingredients:


1 large leek, white and light green part, thinly sliced  
2 tablespoons extra-virgin olive oil
2 pounds Brussels sprouts, trimmed and halved
½ teaspoon salt
½ cup chopped pancetta
½ teaspoon freshly ground pepper
2 tablespoons finely chopped fresh sage



Directions:


Preheat the oven to 450 degrees F. Rinse the leek slices well to remove any grit, then pat them dry. Combine with Brussels sprouts, pancetta, sage, oil, salt and pepper in a large roasting pan. Roast the sprouts, stirring once, until they are tender, about 18 to 20 minutes.



Nutrition Information:


Serving size: 1/8 of recipe
Calories: 109
Fat: 6g
Protein: 46g
Carbohydrates: N/A
Fiber: 3g

Roasted Acorn Squash with Orange Oil (makes 6 servings)

Ingredients:


1 tablespoon freshly grated orange zest
2 tablespoon olive oil
1 large acorn squash (about 1 ½ pounds)
1/3 cup fresh orange juice
¼ teaspoon kosher salt, plus more to taste
1/8 teaspoon freshly ground black pepper
2 small sprigs fresh thyme, stems removed



Directions:


Preheat the oven to 375 degrees F. In a small bowl, whisk together the orange zest and 1 tablespoon olive oil until well combined; set it aside. Cut the squash in half horizontally through its center. Scrape out seeds with a spoon and discard. Set each half cut-side down and slice it into ½-inch-thick half-moons. Add them to a large bowl and combine with the remaining olive oil, orange juice, salt, pepper and thyme. Toss to coat.

Arrange the squash, skin-side down, in two or three layers inside a 9-or-10-inch pie plate. Top with any juice remaining in mixing bowl. Cover with foil and bake for 30 minutes or until the squash is fork-tender. Remove the pan from the oven and drizzle or brush the hot squash with the reserved olive oil mixture. Season with additional salt and pepper to taste, if desired. Serve immediately.



Nutrition Information:


Serving size: 1/6 of recipe
Calories: 92
Fat: 5g
Protein: 1g
Carbohydrates: 13g
Fiber: 2g

Pizza-Stuffed Mushrooms

Ingredients:


6 baby Bella mushrooms, stems removed and reserved
2 tablespoons canned crushed tomatoes
1 piece Mini Babybel Light cheese, finely chopped
Garlic powder
Dried basil
Onion powder



Directions:


Preheat the oven to 375 degrees F. Spray a baking sheet with nonstick spray. Place the mushroom caps on the sheet, rounded side down. Bake until tender, 8-10 minutes. Leave oven on. Meanwhile, in a small bowl, generously season crushed tomatoes. Finely chop half of the mushroom stems, and stir them into the tomatoes. Blot away the excess moisture from the mushroom caps. Evenly distribute the sauce mixture among the mushroom caps, and sprinkle with finely chopped cheese. Bake until the sauce is hot and the cheese has melted, about 3 minutes.



Nutritional Information:


Serving size: 6 mushrooms
Calories: 107
Fat: 3.1g
Protein: 8g
Carbohydrates: 12.8g
Fiber: 3.4g

Mashed Cauliflower (makes 4 servings)

Ingredients:


3 cups cauliflower florets
Salt and pepper to taste
2/3 cup skim milk
Artificial refrigerated butter spray
4 tablespoons fat-free sour cream



Directions:
       
                                
Place the cauliflower in a steamer and insert the steamer into a 4-guart pot, cover and steam for 10-15 minutes until very soft. Place the cooked cauliflower florets in a food processor and puree. Add milk, sour cream, salt and pepper to the cauliflower and puree until smooth. Put the mixture in a microwave-safe dish and heat for 2 minutes; spray each serving with 5 sprays of butter spray.



Nutritional Information:


Serving size: ¼ of recipe
Calories: 49
Fat: 0.1g
Protein: 3.3g
Carbohydrates: 8.5g
Fiber: 1.9g

Marinated String Beans (makes 4 servings)

Ingredients: 


½ pound string beans, tips cut off  
¼ cup water
2 cups tomatoes, seeded and diced  
2 teaspoons olive oil
5 cloves of garlic, peeled and cut horizontally
1 tablespoon balsamic vinegar
1 tablespoon dried basil
Salt and pepper to taste



Directions:


In a medium sized microwave-safe bowl, combine beans, tomatoes, garlic, basil and water. - Cover and microwave on high for 9 minutes until beans are soft. Let the bean mixture cool and then toss with oil, vinegar, salt and pepper. Serve hot or cold.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 60
Fat: 2.6g
Protein: 2.1g
Carbohydrates: 8.8g
Fiber: 3.1g

Herb and Cheese Mashed Cauliflower (makes 4 servings)

Ingredients:


2½ cups water
1/8 teaspoon ground white pepper
3 cups cauliflower florets (about 1-inch pieces)
2 tablespoons finely chopped green onion
2/3 cup nonfat milk
1 tablespoon finely chopped fresh parsley
¼ cup nonfat sour cream
1 tablespoon butter substitute
½ teaspoon salt



Directions:


In a 2½-quart saucepan with a steamer basket, bring the water to a boil. Place the cauliflower in the steamer basket and steam for about 15 minutes, until the cauliflower is very tender throughout. Place the cauliflower in a food processor and puree until smooth. Add the milk and sour cream and carefully pulse the mixture until smooth. Add the salt, white pepper, onion, parsley and butter substitute and continue pulsating until evenly incorporated. Serve warm as a side dish.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 88.13
Fat: 1.76g
Protein: 5.85g
Carbohydrates: 14.28g
Fiber: N/A

Green Bean Bundles with Garlic Browned Butter (makes 8 servings)

Ingredients:


1 pound thin green beans trimmed
2 cloves garlic, peeled
24 long, thin slices red bell pepper
1 tablespoon extra-virgin olive oil
8 long thin scallions
½ teaspoon flaked sea salt
2 tablespoons butter
Freshly ground pepper to taste



Directions:


Bring 1 inch of water to a boil in a large pan fitted with a steamer basket. Steam the green beans and bell pepper until tender-crisp, 3 to 5 minutes. Trim the whites off the scallions and place the 8 long greens on the vegetables in the steamer during the last minute of cooking to soften. Transfer the vegetables to a late plate. Divide the beans into 8 portions (10-14 beans each). To make a bundle, lay a scallion green on your work surface and place 1 portion of beans and 3 pieces bell pepper across it. Wrap the green around the vegetables and tie a knot to secure the bundle. Transfer the bundle to a serving platter. Repeat with the remaining vegetables. Melt butter in a small skillet over medium heat; smash garlic flat, add to the pan and cook, swirling often, until the butter is nutty brown, 2-4 minutes. Discard the garlic. Stir in the oil. Serve the bundles drizzled with the butter and sprinkled with salt and pepper.



Nutrition Information:


Serving size: 1/8 of recipe
Calories: 73
Fat: 5g
Protein: 2g
Carbohydrates: 7g
Fiber: 3g

Ginger-Honey Carrots (makes 6 servings)

Ingredients:


1½ tablespoon honey
1½ pounds carrots, sliced diagonally into 1-inch chunks
2 teaspoons rice vinegar
1 clove garlic, thinly sliced
½ teaspoon kosher salt, plus more to taste
1 2-inch piece fresh ginger, peeled and grated
1 tablespoon unsalted butter    
Freshly ground black pepper



Directions:


In a small bowl, whisk 1¼ cups of water with honey, rice vinegar and salt until well combined. Set aside. Add butter to a medium sauce-pan and heat it over medium-high. Add the carrots and sauté for 5 minutes or until the carrots are just slightly tender. Add garlic and ginger and cook for 30 seconds more. Add honey mixture to a saucepan and bring it to a boil. Cover, reduce the heat to medium-low, and simmer for 5 minutes or until the carrots are very tender. Remove the lid, increase the heat to medium-high, and bring the mixture to a boil. Cook for 10 to 12 minutes more, stirring occasionally until the liquid is nearly gone. Remove the carrots from heat, then season to taste with salt and pepper. Serve immediately.



Nutrition Information:


Serving size: 1/6 of recipe
Calories: 81
Fat: 2g
Protein: 1g
Carbohydrates: 15g
Fiber: 3g

Garlicky Broccoli and Ricotta (makes 4 servings)

Ingredients: 


4 cups (1 bunch) broccoli, trimmed and separated
1 cup fat-free ricotta cheese
Cooking spray    
1 teaspoon fresh ginger, grated
2 large cloves garlic, minced
¼ teaspoon red pepper



Directions:


Steam the broccoli until soft, about 10-15 minutes. Coat a small nonstick skillet with cooking spray and sauté the garlic over medium heat until barely golden. Cut the broccoli into 1-inch pieces. Then place broccoli, ricotta, garlic and seasonings in a food processor and pulse until combines.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 88.02
Fat: 0.58g
Protein: 12.76g
Carbohydrates: 12.45g
Fiber: N/A

Deviled Egg Salad (makes 4 servings)

Ingredients:


4 medium eggs
2 teaspoons sweet or hot paprika
2 tablespoons low-fat mayonnaise
Salt and pepper to taste
1 teaspoon dried minced onion  
Hot sauce to taste
2 teaspoons Dijon mustard



Directions:


Place the eggs in a small pot, cover with water, and bring to a boil over high heat. Cook for 18 minutes then remove from heat and drain. Run cold water over the eggs for 1-2 minutes until eggs are cool enough to handle. Peel the eggs and cut them into quarters. Place the eggs and all of the other ingredients in a food processor or mini-chopper and blend for 15 seconds until almost smooth. Add salt and pepper, and hot sauce to taste.



Nutrition Information:


Serving size: ¼ of mixture
Calories: 94.69
Fat: 5.84g
Protein: 6.6g
Carbohydrates: 3.81g
Fiber: 0.30g

Creamed Spinach (makes 4 servings)

Ingredients:


1 10-oz package frozen chopped spinach, defrosted
1/3 cup skim milk
Cooking spray
½ cup fat-free cream cheese
¼ cup shallot, sliced thin  
¼ teaspoon ground nutmeg
Salt and pepper to taste



Directions:


Place the defrosted spinach in 2 layers of paper towels and squeeze to remove as much liquid as possible. Coat a saucepan with cooking spray and place it over medium heat until hot. Add the shallots and sauté them until lightly browned. Reduce the heat and add milk, cream cheese and nutmeg; whisk until smooth. Stir in the spinach, cover the pan and simmer for 10 minutes. Remove the cover, raise the heat to medium, and cook for 1 minute more. Add salt and pepper to taste.



Nutrition Information:


Serving size: ¼ of dish
Calories: 61.74
Fat: 0.10g
Protein: 6.62g
Carbohydrates: 7.24g
Fiber: N/A

Crazy-Cheesy Cauliflower Mash (makes 2 servings)

Ingredients:


4 cups frozen cauliflower florets
2 wedges Laughing Cow Light Creamy Swiss Cheese
2 tablespoons reduced-fat grated Parmesan
Black pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon onion powder



Directions:


Place the cauliflower in a large microwave-safe bowl; cover and microwave for 3½ minutes. Uncover the cauliflower and stir. Re-cover and microwave for another 3½ minutes, or until hot and soft. Drain the excess liquid. Add cheese wedges, breaking them into pieces, and grated parmesan topping. Add a dash of pepper and the salt, garlic powder and onion powder. Thoroughly mash and mix.



Nutrition Information:


Serving size: ½ of recipe
Calories: 120
Fat: 3g
Protein: 7.5g
Carbohydrates: 15.5g
Fiber: 5.5g


(Source: www. hungrygirl.com)

Charred Asparagus with Shaved Parmesan (makes 6 servings)

Ingredients:


1½ pounds asparagus, tough ends snapped off
2 tablespoons olive oil
½ teaspoon coarse smoked salt
1/8 teaspoon freshly ground black pepper
1 tablespoon fresh lemon juice
1 ounce parmesan, shaved into thin strips



Directions:


Preheat the oven to 425 degrees F. Put a baking sheet on the middle rack and heat for 5 minutes. If your asparagus spears are especially thin, slice lengthwise into two equal pieces. If they’re larger, quarter them into four long segments. Place the asparagus in a large bowl, drizzle with olive oil, and toss to coat.

Pour the asparagus onto a hot baking sheet in a single layer. Return the asparagus to the oven and cook for 15 to 20 minutes, tossing with a spatula halfway through, until tender and the tips have started to blacken. Transfer the asparagus to a serving platter, season with salt and pepper, and drizzle with lemon juice. Sprinkle the parmesan over the top and serve immediately.



Nutrition Information:


Serving size: 1/6 of mixture
Calories: 83
Fat: 6g
Protein: 4g
Carbohydrates: 5g
Fiber: 2g

Broccoli Soufflé (makes 4 servings)

Ingredients:


1 10-ounce package frozen broccoli, thawed and drained
½ cup egg substitute
Butter-flavored cooking spray
¼ cup grated Parmesan cheese
1 cup onion, finely chopped
6 tablespoons egg white substitute
2 garlic cloves, minced      
¼ teaspoon cream of tartar
½ teaspoon hot sauce      
Salt and pepper to taste
1 cup skim milk evaporated



Directions:


Preheat the oven to 400 degrees F. Place the broccoli in a double layer of paper towels and squeeze dry. In a medium skillet, heat the cooking spray, onions and garlic, and cook until the onion is soft, about 5 minutes. Lower the heat and add the hot sauce and milk. Simmer for 4 minutes, stirring occasionally. Place egg substitute in a small bowl and gradually add ½ cup of the hot milk-onion mixture, stirring constantly with a whisk. Add the egg mixture back into the skillet and cook over medium-low heat for 1 minute. Stir in broccoli and 3 tablespoons of cheese. Remove from heat and let cool. In a medium bowl, beat the egg white substitute and cream of tartar with an electric mixer until stiff peaks form. Gently fold ¼ of the egg whites into the broccoli mixture; then fold in the remaining egg whites. Coat a 1½-quart soufflé dish with cooking spray. Spoon the broccoli mixture into the dish and sprinkle with remaining cheese. Reduce temperature to 375 degrees F and bake for 40 minutes until puffy and set.



Nutrition Information:


Serving size: ¼ of mixture
Calories: 135.27
Fat: 2.28g
Protein: 13.80g
Carbohydrates: 17.26g
Fiber: N/A

Broccoli and Cheddar Gratin (makes 4 servings)

Ingredients:


4 cups broccoli florets
¼ cup low-fat, low-sodium vegetable broth
Butter-flavored cooking spray
½ pound low-fat cheddar cheese, grated
2 large garlic cloves, minced
¼ cup ground soy nuts
¼ teaspoon crushed red pepper flakes



Directions:


Preheat the oven to 400 degree F. In a pot fitted with a steamer basket, steam broccoli over ¾ cup water, covered, for 15 minutes until soft. Coat a large skillet with cooking spray and sauté the garlic and red pepper flakes over medium heat for 1 minute until just fragrant. Remove them from heat and stir in the broccoli, broth and ¼ cup grated cheese.

Coat a 2-quart casserole dish with cooking spray and pour in the broccoli-cheese mixture. Top with remaining cheese and sprinkle with ground soy nuts. Then spray top with cooking spray. Bake for about 12 minutes until cheese is melted and topping is golden.



Nutritional Information:


Serving size: ¼ of dish
Calories: 295
Fat: 20.9g
Protein: 19.3g
Carbohydrates: 9.6g
Fiber: 3.7g

Baked Stuffed Mushrooms (makes 24 servings)

Ingredients:


24 large white button mushrooms      
½ cup freshly grated Parmesan cheese
2 tablespoons olive oil
¼ teaspoon chipotle chili powder
½ small red onion, minced      
Kosher salt and fresh ground black pepper
2 gloves garlic, minced      
1 cup fresh parsley leaves, minced
2 tablespoons unsalted butter, cut into 1/8-inch cubes
2/3 cup panko breadcrumbs
¼ cup dry white wine



Directions:


Preheat the oven to 435 degrees F. Use a paring knife to gently carve the stem out of each mushroom cap. Finely chop the stems and set aside. Arrange the prepared caps, open-side up, in a 13-by-9-inch baking dish and set aside. Heat the olive oil in a large sauté pan over medium. Add onion and garlic and cook, stirring occasionally, for 3 to 5 minutes or until soft. Add chopped mushrooms and cook for 5 minutes more. Remove from heat and let come to room temperature. Add parsley, breadcrumbs, Parmesan, chili powder, salt and pepper to the mushroom mixture; toss to combine. Add a heaping teaspoon of the filling to each mushroom cap in the baking dish. Top each filled mushroom cap with a few of the cubes of butter. Combine wine and ½ cup water in a measuring cup. Pour into the bottom of the dish containing the mushrooms. Bake for 25 minutes, until the stuffing starts to turn brown.



Nutrition Information:


Serving size: 1 mushroom
Calories: 41 calories
Fat: 3g fat
Protein: 1g
Carbohydrates: 3g
Fiber: N/A

Vidalia Onion and Tomato Salad with Grilled Tuna (makes 4 serving)

Ingredients:


½ pound ahi tuna steak, fresh or frozen
½ teaspoon olive oil
½ Vidalia onion, thinly sliced into bite sized pieces
2 tomatoes, cut into wedges
1 large head lettuce, washed, dried and torn


Dressing:   
                                                                                    
1½ tablespoons olive oil                                                                        
¼ cup lemon juice, fresh or bottled                                        
2 teaspoons white wine vinegar                                                          
1 teaspoon Dijon mustard                                                                    
¼ teaspoon salt                                                                                      
1/3 teaspoon black pepper                                                                    
¼ teaspoon thyme
¼ teaspoon marjoram



Directions:


Heat the grill. Whisk together the dressing ingredients in a small bowl. Cut tuna into 1” chunks and skewer and place on two-three 3” skewers; brush lightly with olive oil. Season the tuna lightly with salt and pepper.  Grill skewered tuna until fish is opaque and flakes with a fork; remove from grill. In a large bowl, toss dressing with all vegetable ingredients. Top with tuna.



Nutritional Information:


Serving size: ¼ recipe
Calorie: 158
Fat: 6.9g
Protein: 15g
Carbohydrates: 10.9g
Fiber: 2.4g

Tandoori Salad with Chutney Dressing

Ingredients:


1 package pappadams
1 teaspoon canola oil    
1 package extra firm tofu, cut into 1” cubes
Canola oil cooking spray        
5 ounces mixed salad greens
1 tablespoon light soy sauce  
1 large tomato, cut into wedges
 1 teaspoon plus ¼ teaspoon tandoori powder
1 small cucumber, peeled, seeded and cut into moon shapes
1 large Portobello mushroom, washed, stemmed and cut into thin slices


Chutney Dressing

½ cup of firm tofu                            
1 tablespoon lemon juice
¼ cup mango chutney (or tomato chutney)            
1 teaspoon extra-virgin olive oil
1 tablespoon peeled and minced fresh ginger                    
1/8 teaspoon freshly ground black pepper
¼ cup chopped scallions                                              
1 tablespoon minced fresh cilantro
2 tablespoons light soy sauce                                                  
1 tablespoon white miso
¼ cup apple cider vinegar                                            
1 teaspoon minced fresh Serrano or Thai Chile (optional)
1 tablespoon honey



Directions:


Combine the dressing ingredients and blend until smooth and creamy. Preheat the oven to 400 degrees F. When the oven is hot, place the pappadams directly on the oven rack and bake them for one minute. Remove the pappadams from the oven and let cool. Pappadams can also be roasted quickly over a gas flame.

Pat the defrosted tofu with paper towels to dry out moisture. Heat a cast iron skillet or grill pan and coat with cooking spray. Add the tofu squares and sprinkle with soy sauce and tandoori powder. Grill on each side for 2-3 minutes. Remove the tofu from the pan and reserve. Clean the pan and once again coat with spray, then add the canola oil. Add mushroom slices and sprinkle them with the additional tandoori powder. Grill the mushroom slices on each side, spraying again with cooking spray if needed. Toss mushrooms and tofu together. Reserve.

Mix the greens with some of the dressing and arrange on a platter or in a large bowl. Top with tomato and cucumbers, then with tofu and mushrooms. Serve the salad with pappadams and additional dressing.



Nutrition Information:


Serving size: 1 salad
Calories: 155
Fat: 3.5g
Protein: 13g
Carbohydrates: 22.3g
Fiber: N/A 

Southwest Tuna Salad

Ingredients:


3 ounce pouch of Star-Kist Albacore Tuna Salad
2 tablespoons black bean and corn salsa



Directions:


In a medium bowl, mix tuna with black bean and corn salsa. Enjoy it straight from the bowl.



Nutrition Information:


Serving size: whole recipes
Calories: 108
Fat: 3.5g
Protein: 10.5g
Carbohydrates: 8.5g
Fiber: N/A


(Source: www.hungrygirl.com)

Roasted Grapefruit Salad (makes 4 servings)

Ingredients:


4 medium grapefruits, sectioned
½ cup fresh avocado, diced
4 cups baby spinach leaves
¼ cup walnuts, chopped
1 cup yellow grape tomatoes, sliced in half
½ cup balsamic vinegar
1 cup red onions, sliced



Directions:


Remove seeds from grapefruit and place sections on cookie sheet. Broil until bubbly and set aside. Place spinach in a large salad bowl and toss with balsamic vinegar. Top spinach with broiled grapefruit, tomatoes, nuts, onion and avocado and serve.
Note: use a ripe, sweet grapefruit for this recipe. Try brushing a little agave syrup on surface if the grapefruit isn’t as sweet as you would like.



Nutrition Information:


Serving size: ¼ of salad (approximately 2½ cups)
Calories: 220
Fat: 8g
Protein: 4g
Carbohydrates: 35g
Fiber: 7g

Red Quinoa with Cherries and Smoked Almonds (makes 6 servings)

Ingredients:


1½ cups low-sodium vegetable stock  
1 tablespoon olive oil          
1 cup red quinoa
1 teaspoon sherry vinegar
½ cup dried cherries, coarsely chopped  
Kosher salt
½ cup smoked almonds, coarsely chopped
Freshly ground black pepper
¼ cup minced fresh chives



Directions:


Bring vegetable stock to a boil in a medium sauce pan over medium-high. Stir in quinoa, cover the pot, reduce the heat to low, and simmer for 15 minutes. Remove the pot from heat and let it sit, covered, for 10 minutes more. Uncover and fluff with a fork. In a large bowl, combine cherries, almonds, chives, olive oil, sherry vinegar and quinoa. Stir until well mixed. Season the mixture to taste with salt and pepper and serve immediately.



Nutrition Information:


Serving size: 1/6 of recipe
Calories: 233
Fat: 9g
Protein: 6g
Carbohydrates: 30g
Fiber: 6g

Minted Lentil and Orzo Salad (makes 8 servings)

Ingredients:


1 cup dried green lentils    
2 cups chopped arugula
½ cup dry orzo pasta
2 tablespoons finely chopped fresh mint
1/3 cup lemon juice
¼ cup finely chopped onion
¼ cup olive oil
Fresh ground pepper
¼ teaspoon salt



Directions:


Bring lentils to a boil in 2 cups of water, reduce heat and cook gently for 15 minutes or until the water is absorbed. In a separate pot, boil orzo in 2 cups of water for 4 minutes until tender. Drain. Combine lentils and orzo and toss them with remaining ingredients. Season with pepper and refrigerate.



Nutrition Information:


Serving size: ½ cup
Calories: 180
Fat: 7g
Protein: 7g
Carbohydrates: 23g
Fiber: 4g fiber

Kale with Apples and Onions (makes 4 servings)

Ingredients:


1 medium Granny Smith apple, peeled and cored  
1/8 teaspoon curry powder
Olive oil cooking spray
4 cups kale, stems and ribs removed, coarsely chopped
¾ cup chopped onion
½ cup water



Directions:


Cut the apple into wedges, then into ¼-inch slices. Coat a 4 to 5 quart nonstick pot with cooking spray and heat over medium-high heat until hot but not smoking. Sauté the onion, stirring occasionally, until golden. Stir in the apple and curry powder, reduce heat, cover pot and cook for 2 minutes until the apple is almost tender. Add kale and water and cook, covered, for about 5 minutes until the kale is tender and most of the liquid has evaporated.



Nutrition Information:


Serving size: ¼ of salad
Calories: 65.46
Fat: 0.65g
Protein: 2.63g
Carbohydrates: 14.59g
Fiber: N/A

Grilled Chicken Salad (makes 6 servings)

Ingredients:


2 pounds garden greens, arugula and baby spinach          
6 6-ounce chicken breasts
6 spring chives, chopped
1 tablespoon thyme
1 lemon zest

For the vinaigrette: 

1 cup sherry vinegar      
1 tablespoon basil, chopped    
2 lemons, juiced      
1 cup extra-virgin olive oil
1 shallot, finely minced
2 tablespoons honey
1 tablespoon oregano, chopped                                                                                      
Salt and pepper to taste



Directions:


Place all ingredients in a bowl except olive oil. Slowly whisk olive oil into mixture until emulsified. Chill. Wash the lettuce. Marinate the chicken with herbs, lemon zest and olive oil. Season the chicken with salt and pepper and grill.



Nutrition Information:


Serving size: 1/6 salad
Calories: 670
Fat: 54.8g
Protein: 51.3g
Carbohydrates: 14.5g
Fiber: 3.7g

Good for You Greek Salad (makes 2 servings)

Ingredients:


3 large ripe tomatoes, chopped
1½ teaspoons dried oregano
2 cucumbers, peeled and chopped    
Salt and pepper to taste
1 small red onion, chopped  
1 cup crumbled feta cheese
¼ cup olive oil  
6 black Greek olives, pitted and sliced
4 teaspoons lemon juice



Directions:


In a shallow salad bowl, combine tomatoes, cucumber and onion. Sprinkle with oil, lemon juice, oregano, salt and pepper to taste. Sprinkle feta cheese and olives over salad. Serve.



Nutrition Information:


Serving size: 1 salad
Calories: 627
Fat: 54.2g
Protein: 14.8g
Carbohydrates: 25.3g
Fiber: 6g

(Source: www. allrecipes.com)

Deli-licious Wrap!

Ingredients:


2-4 slices fat-free turkey breast
1 stick light string cheese



Directions:


Wrap turkey around cheese stick.



Nutrition Information:


Serving size: entire recipe
Calories: 84
Fat: 3g fat
Protein: 12g
Carbohydrates: 1.5g
Fiber: 0g

(Source: www.hungrygirl.com)

Chicken Waldorf Salad (makes 4 servings)

Ingredients:


1/3 cup low-fat mayonnaise  
1 medium red apple, diced
1/3 cup nonfat or low-fat plain yogurt
1 cup halved red or green grapes
2 tsp lemon juice
1 cup slice celery
¼ tsp salt
½ cup chopped walnuts, divided (toasted if desired)
3 cups chopped cooked chicken breast



Directions:


Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and half of the walnuts. Stir to coat well. Serve topped with remaining walnuts.



Nutrition Information:


Serving size: 1 ½ cups
Calories: 356
Fat: 16g
Protein: 31g
Carbohydrates: 26g
Fiber: N/A

Thousand Island Dressing (makes 8 servings)

Ingredients:

½ package tofu, firm
1 tablespoon honey
¼ cup plus 2 tablespoons ketchup
1 small shallot, peeled and chopped
3 tablespoons water
2 tablespoons sweet pickle relish
1 teaspoon Worcestershire sauce
2 teaspoons rinsed capers
2 tablespoons apple cider vinegar


Directions:

Combine the dressing ingredients and blend until smooth and creamy.


Nutrition Information:

Serving size: 1 serving
Calories: 203
Fat: 7.3g
Protein: 9.7g
Carbohydrates: 28.2g
Fiber: N/A

Sweet-Tart Cranberry Relish (makes 10 servings)

Ingredients:


2 cups fresh cranberries, washed and stemmed
1 medium navel orange, peeled, quartered and seeded
2 tablespoons pomegranate molasses
¼ cup sugar
1 Granny Smith apple, peeled, cored and grated



Directions:


Combine cranberries, orange, pomegranate molasses and sugar in food processor. Puree for about 30 seconds or until the fruit is finely chopped. Transfer the mixture to a medium bowl and stir in the apple. Serve immediately or store in an airtight container in the fridge for up to one week.



Nutrition Information:


Serving size: 1/10 of mixture
Calories: 55
Fat: <1g
Protein: <1g
Carbohydrates: 13g
Fiber: <1g

Pattypan Squash Puree (makes 4 servings)

Ingredients:


3 cups pattypan squash, cut in half, stems removed
1 tablespoon prepared horseradish
½ cup shallots (2), peeled and cut in half  
½ teaspoon dried thyme
½ cup fat-free sour cream  
Salt and pepper to taste
½ cup fat-free cream cheese



Directions:


Place squash and shallots in steamer basket in covered saucepan and steam over medium heat for 15 minutes until soft. Remove the squash and shallots from the pan and place them in a food processor. Add sour cream, cream cheese, horseradish and thyme and process until smooth. Add salt and pepper to taste.



Nutritional Information:


Serving size: ¼ of mixture
Calories: 148
Fat: 10.2g
Protein: 3.7g
Carbohydrates: 9.6g
Fiber: N/A

Celery Root Puree (makes 4 servings)

Ingredients:


3 cups celery root, peeled, cut into 1-inch cubes
1½ cups skim milk
1 tablespoons light heart-healthy margarine
Salt and pepper to taste



Directions:


In a heavy saucepan, bring celery root and milk to a boil. Turn down the heat and simmer, uncovered, for 30-40 minutes, until celery root is very soft. With a slotted spoon, transfer celery root to a food processor and puree until smooth. Reserve the milk mixture.  Add a ½ cup of the hot milk mixture and margarine, then puree until well blended. Add salt and pepper to taste.



Nutrition Information:


Serving size: ¼ of mixture
Calories: 110.59
Fat: 3.18g
Protein: 6.19g
Carbohydrates: 11.43g
Fiber: 7.14g

Caesar Dressing (makes 8 servings)

Ingredients:


I package Mori-Nu Tofu (firm), pureed
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
4 tablespoons soy Parmesan cheese
2 teaspoons Dijon mustard
½ teaspoon unrefined cane sugar
2 teaspoons rinsed and drained capers
1/8 teaspoon freshly ground black pepper  
2 teaspoons Worcestershire sauce, vegetarian style
¼ teaspoon salt
2 teaspoon light soy sauce
2 tablespoons water
1 small clove garlic; pressed



Directions:


Mix all ingredients well in a blender.



Nutritional Information:


Serving size: 1 serving
Calories: 100
Fat: 3.5g
Protein: 3.9g
Carbohydrates: 17.2g
Fiber: N/A

Zucchini Flan with Quick Tomato Sauce (makes 4 servings)

Ingredients:


Cooking spray
4 cups zucchini, sliced thin    
1 tablespoons garlic, minced
½ cup onion, sliced thin  
1 cup egg substitute
¼ cup skim milk
Olive oil cooking spray
1 clove garlic, minced
1 14.5-ounce can diced tomatoes
2 tablespoons fresh basil leaves, chopped
 


Directions:


Preheat oven to 350 degrees F. To make flan: Coat a large nonstick skillet with cooking spray, add zucchini and sauté over medium heat for about 10 minutes, stirring occasionally, until zucchini wilts and gives up its liquid. Add garlic and onion and continue to cook until zucchini browns slightly. Turn off heat and let cool. In a large bowl, beat together egg substitute and milk. Add zucchini mixture to eggs. Coat an 8 ½ x ½- inch loaf pan with cooking spray and pour zucchini-egg mixture into it. Place loaf pan in a baking dish and pour hot water around loaf pan until baking dish is as full as possible without getting water into the loaf pan. Bake until flan is set, but still wobbly in middle, about 30 minutes. Remove from oven and cool on rack for about 5 minutes. While the flan is baking, make the sauce. Coat a small sauce pan with cooking spray and brown garlic for 1 minute. Stir in tomatoes, basil and sweetener and simmer for 5-7 minutes. Invert loaf pan over a plate and unmold flan; then slice.



Nutrition Information:


Serving size: ¼ of flan
Calories: 87g
Fat: 0.6g
Protein: 10.7g
Carbohydrates: 11.3g
Fiber: 2.9g

Zucchini Custards (makes 8 servings)

Ingredients:


3 cups zucchini, grated  
1½ tablespoons dried basil
Cooking spray  
1 teaspoon dried oregano
¼ cup shallot, minced
¼ teaspoon ground nutmeg
½ cup egg substitute
1/8 teaspoon ground red pepper
3 tablespoons egg white substitute
Salt and pepper to taste
¾ cup skim milk
3 tablespoons grated Parmesan



Directions:


Preheat oven to 350 degrees F. Spread grated zucchini on 2 layers of paper towels, cover with additional paper towels, and let stand for 15 minutes, pressing occasionally until barely moist. Coat the bottom of a small nonstick skillet with cooking spray and sauté shallots until lightly browned. In the container of your food processor, combine egg substitute, egg white substitute, milk and seasonings and process until well blended. Add zucchini, cheese and shallots and pulse until combined. Coat 8 small (4-ounce) ramekins with cooking spray and spoon the zucchini mixture into cups. Place ramekins into a baking pan and pour about 1-inch of hot water into the pan. Bake for 40 minutes. Serve in ramekins or run knife around inside edges of ramekins and invert onto plates.



Nutrition Information:


Serving size: 1 custard
Calories: 38.33
Fat: 0.90g
Protein: 4.03g
Carbohydrates: 4.20g
Fiber: N/A

Spaghetti Squash with Pomodoro Sauce (makes 4 servings)

Ingredients:


1 medium spaghetti squash
¼ tsp kosher salt
1½ cups water
½ tsp ground white pepper
1 14-ounce can diced tomatoes in juice
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced  
1 tablespoon grated Parmesan cheese
6 tablespoons white wine
Fresh parsley sprigs



Directions:


Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and scrape out and discard the seeds. Place the halves in a baking dish, skin sides up. Add the water to the baking dish and bake for about 40 minutes, until the squash will gently peel away from the skin with a fork.

In a 1-or 2- quart saucepan, place the tomatoes with juice, garlic, wine, salt, white pepper, and oil, cover, and bring to a simmer. Remove the cover and continue cooking for 20 minutes. For a smoother consistency, an emersion blender can be used to slightly puree the sauce. Remove the cooked spaghetti squash by gently peeling away from the skin with a fork. Arrange in 1 cup mounds on serving plates and top with the sauce. Garnish with the cheese and parsley.



Nutrition Information:


Serving size: 1 cup
Calories: 96.47
Fat: 4.01g
Protein: 1.80g
Carbohydrates: 10.21g
Fiber: N/A

Soy Turkey Chili Recipe (makes 24 servings)

Ingredients:


3 cups boiling water
10 ounces diced tomatoes, including liquid
2 tofu protein containers
1½ quarts canned tomato sauce
2 pounds ground turkey breast
 4 ounces canned green chilies, diced
3 cups onions, chopped  
7/24 cup chili powder
3 cups green peppers, chopped
2 teaspoons salt
1 tablespoon garlic, minced
1 tablespoon jalapeno peppers, minced
1 tablespoon vegetable oil
3 quarts water



Directions:


In a large bowl, pour boiling water over tofu. In a 14-quart pot, sauté turkey, onions, peppers and garlic in oil over medium high heat until turkey is no longer pink. Add rehydrated soy protein and remaining ingredients. Bring to a boil; reduce heat and simmer uncovered for 45 minutes. Serve with assorted condiments such as shredded low-fat cheddar cheese or minced onion.



Nutrition Information:


Serving size: 1/24 of recipe
Calories: 122
Fat: 4.0 g
Protein: 12.7g
Carbohydrates: 9.9g
Fiber: 3.5g

Prosciutto-Wrapped Chicken in Mushroom Marsala Sauce (makes 4 servings)

Ingredients:


4 large boneless, skinless chicken thighs, trimmed
½ teaspoon freshly ground pepper, divided
4 thin slices prosciutto
4 teaspoon extra-virgin olive oil, divided
1 large shallot, halved and thinly sliced
8 ounces sliced cremini mushrooms
½ cup Marsala or dry sherry
1 cup reduced-sodium chicken broth
2 teaspoon cornstarch
1 tablespoon fresh oregano plus 1 teaspoon, finely chopped



Directions:


Sprinkle chicken thighs with ¼ teaspoon of pepper and wrap each with a slice of prosciutto. Heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until browned on both sides and cooked through, 4 to 5 minutes per side. Transfer to a plate; tent with foil to keep them warm. Reduce the heat to medium and add the remaining 2 teaspoons of oil, shallot and 1 tablespoon oregano to the pan. Cook, stirring frequently, until the shallot is beginning to brown, 1 to 2 minutes. Add mushrooms and cook, stirring, until browned in spots, 4 to 6 minutes. Add Marsala (or sherry), return heat to medium-high and cook for 2 minutes. Whisk broth, cornstarch and the remaining ¼ teaspoon of pepper in a measuring cup and add it to the pan, stirring. Return to a simmer and cook, stirring constantly, until the sauce is thickened and glossy, about 4 minutes. Serve the chicken with the mushroom sauce, then sprinkle with the remaining 1 teaspoon of oregano.



Nutrition Information:


Serving size: 1 chicken thigh
Calories: 310
Fat: 15g
Protein: 28g
Carbohydrates: 10g
Fiber: N/A

Perfect Moist Chicken Breast

Ingredients:


Boneless, skinless chicken breast
Olive oil
Sea salt and freshly ground black pepper



Directions:


Remove the chicken from the package to a paper towel on your cutting board. Use kitchen shears to trim off larger pieces of yellow fat. Preheat oven to 400 degrees F and a grill pan or oven-proof skillet over medium-high heat. Brush both sides of the chicken with olive oil to keep them moist, season both sides with salt and pepper and put them smooth-side-down onto the smoking hot grill pan. Do not touch for 3 minutes, then turn over and place the grill pan into the hot oven to roast.

Cook the chicken for 15 to 20 minutes, until it reaches an internal temperature of 155 to 160 degrees. The temperature will continue to rise a bit as it will continue to cook after you have taken it from the oven. Allow the meat to rest while you prepare your vegetables so the juices will reabsorb into the meat.



Nutritional Information:


Serving size: 1 chicken breast
Calories: 288
Fat: 6.6g
Protein: 55.3g
Carbohydrates: 0.3g
Fiber: N/A

Paleo Taco Salad (makes 4 servings)

Ingredients:


2 tablespoons chili powder
2 teaspoon ground cumin
2 teaspoon garlic powder    
1 tablespoon lime juice
½ teaspoon cayenne pepper  
2 romaine hearts, shredded
Salt and pepper to taste
2 cups cherry tomatoes, halved
1 pound ground beef  
¼ cup shredded cheddar cheese      
1 onion, diced
1/3 cup cilantro, chopped
2 cloves garlic, minced



Directions:


Mix together chili powder, cumin, garlic powder, cayenne pepper, salt and pepper in a small bowl. Heat a large skillet over medium-high heat and cook ground beef, stirring often, until the meat is crumbly, evenly browned, and no longer pink, about 10 minutes. Mix in onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir spice mixture into ground beef mixture and cook until fragrant, 2 to 3 more minutes. Squeeze lime juice in a small bowl. To serve spread shredded romaine lettuce onto a serving platter and top with meat mixture, salsa mixture, cherry tomatoes, cheddar cheese and chopped cilantro.



Nutrition Information:


Serving size: ¼ of recipe
Calories: 290
Fat: 10.5g
Protein: 38.3g
Carbohydrates: 10.4g
Fiber: 3.3g