Black Bean Sweet Potato Chili

Serves 6 — 269 calories, 6 g fat, 10 g protein, 45 g carbohydrate, 11 g fiber

2 medium-large sweet potatoes or yams
2 tbsp olive oil
1 cup chopped onion
2-3 garlic cloves
1 medium red bell pepper, diced
2-  15-oz cans black beans, drained and rinsed 
1-  28-oz can diced tomatoes, undrained
1-2 small fresh hot chilies, minced or 1 4-oz can chopped mild green chilies
2 tsp ground cumin
½ tsp dried oregano
salt to taste
fresh cilantro for ...
Continue Reading →

Carrot Mushroom Gratin

Yields 4 generous servings
155 calories, 9 g fat, 8 g protein, 13 g carbohydrates, 2.7 g fiber

1 lb. carrots, peeled and ends trimmed, cut into thin rounds
½ lb mushrooms, ends discarded and thinly sliced
1 tbsp olive oil
2 tbsp finely chopped shallots or scallions
2 tsp lemon juice
1/3 cup vegetable broth
salt and pepper to taste
2 tbsp finely chopped fresh parsley (or 2 tsp dried)
1 egg
½ cup grated parmesan cheese

Melt oil in saucepan ...

Continue Reading →

Curried Chick Peas

Serves 8 — 206 calories, 28 g carbohydrates, 6 g protein, 8 g fat

3 tbsp. olive oil 
2 medium sized onions, peeled and minced 
8 cloves garlic, peeled and minced 
3 tbsp. fresh cilantro leaves, chopped 
2 tsp. ground cumin seeds 
¼ – ½ tsp. ground cayenne pepper 
1 tsp ground turmeric 
2 large fresh tomatoes, finely chopped and skinned (or canned tomatoes) 
1 green pepper, chopped 
2 20-oz. cans chickpeas, drained (or 4 ...
Continue Reading →

Barley Mushroom Casserole

Yields 10 ½ cup servings

130 calories, 6 g fat, 3 g protein, 18 g carbohydrate, 4 g fiber

3 tablespoons olive oil
1 small, chopped onion 
2 cups brown or white mushrooms, sliced 
1 cup pearl barley, rinsed and drained 
3 cups chicken or vegetable broth, or water 
½ tsp salt

Heat oil over medium-high heat in a large sauce pan with a well fitting lid. Add onion and sauté until softened. Add mushrooms and barley and sauté five ...

Continue Reading →

Shrimp Salad

Shrimp Salad

Serving shrimp salad in a tortilla cone is a nice change from a whole-wheat bun. You can make this quick recipe even speedier by buying cooked shrimp. 2 tbsp. olive oil (separated)

Variation: Omit the tortillas and shred your own cabbage instead of using coleslaw mix, which typically has shredded carrots in it.

Prep time: 15 minutes
Total time: 20 minutes

3/4 pound peeled and deveined large shrimp
2 tbsp. mayonnaise
1 tbsp. cider vinegar
1 tbsp. low-fat plain ...
Continue Reading →

Sweet Potato Salad

Sweet Potato Salad (Serves 4)

Whether you’re hosting a Memorial Day backyard barbecue or planning a picnic in the park, don’t forget to prepare a delicious side salad to complement your meal. This tasty sweet potato salad is not only healthy, but it’s also quick and easy to prepare. Serve this fresh salad with grilled chicken, meat, or fish.

Yogurt and red-wine vinegar make a smooth and tasty dressing for this easy picnic dish. Tarragon can be added or used ...

Continue Reading →

Grilled Leg of Lamb

Grilled Leg of Lamb (serves 4 per lb. of meat)
Per 3 oz serving: 173 calories, 0 g carbohydrates, 24 g protein, 8 g fat

1 leg of lamb (boned and butterflied by butcher)
2 cups red wine
2 tsp. poultry seasoning
1 tsp. salt
3 cloves garlic, cut in slivers    

Mix ingredients and marinate for 12-24 hours in refrigerator. Grill over hot coals approximately 20 minutes on each side. Baste occasionally while grilling.

Continue Reading →

Mango Salmon

Mango Salmon (serves 6) 
309 calories, 5.5 g carbohydrates, 36.4 g protein, 14.5 g fat

(For smaller appetites, it will serve more with less calories)

2 tbsp. tamari or regular soy sauce
1 tbsp. minced fresh ginger
1 cinnamon stick (3 inches)
1 tsp rice or cider vinegar
1 10-oz. bottle mango nectar
6 salmon fillets, 6-oz. each and 1 inch thick
1 tsp. olive oil    

In a small saucepan, stir together all ingredients, except for salmon. Bring to boil, reduce heat and simmer, uncovered for ...

Continue Reading →


Raita  (yields 3 cups)        

28 calories, 5 g carbohydrates, 2 g protein, 0.5 g fat

1/8 tsp. salt
1 cucumber, chopped into small dice
1 tomato, chopped into small dice
1 medium carrot, grated
¼ cup chopped onion
1 cup plain, lowfat yogurt
2-3 tbsp. chopped fresh cilantro or mint OR 1 tsp. ground cumin (optional)    

In a mixing bowl, mix cucumbers, carrots, and tomatoes with salt and allow to sit for 15-30 minutes. Drain well. Combine with yogurt and optional ingredient, if desired, and chill ...

Continue Reading →

Cold Salmon with Raita

Cold Salmon with Raita (serves 8) 
206 calories, 0 g carbohydrates, 28 g protein, 11 g fat

2 pounds salmon fillets (about 1 ½ inches thick)
1-2 tbsp olive oil      

Preheat oven to 275 degrees. Place salmon skin side down in ovenproof pan. Brush with olive oil.

Roast uncovered until it flakes with a fork, about 25-30 minutes. Do not allow it to overcook.

Serve at room temperature. Make a day ahead and refrigerate, but bring to room temperature before serving. Serve topped with Raita ...

Continue Reading →
Page 2 of 3 123