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