Broccoli Salad

This recipe sounds like the Broccoli Salad I love at Sweet Tomatoes. [oh hows I misses it so]

http://www.elise.com/recipes/archives/001949broccoli_salad.php

Ingredients

1 teaspoon salt
5-6 cups fresh broccoli florets (about 1 pound of florets)
1/2 cup toasted slivered almonds
1/2 cup cooked, crumbled bacon
1/4 cup of red onion, chopped
1 cup of frozen peas, thawed (or fresh peas if you can get them)

1 cup mayonnaise
2 tablespoons apple cider vinegar
1/4 cup honey

Method

1 Bring a large pot of water, salted with a teaspoon of salt, to a boil. Add the broccoli florets. Cook 1-2 minutes, depending on how crunchy you want the broccoli. 1 minute will turn the broccoli bright green, and leave it still pretty crunchy. 2 minutes will cook the broccoli through, but still firm. Set your timer and do not cook for more than 2 minutes, or the broccoli will get mushy. Drain the broccoli and immediately put into a bowl of ice water to stop the cooking. Let cool and drain.

2 Combine broccoli florets, almonds, crumbled bacon, chopped onion, and peas in a large serving bowl. In a separate bowl, whisk together mayonnaise, cider vinegar and honey. Add dressing to the salad and toss to mix well. Chill thoroughly before serving.

Serves 4 to 6.

Veggie Nuggets

Cut up yellow squash into nugget-size slices (zucchini would probably work well too, or maybe eggplant).
Coat each slice in Italian dressing, then coat in breadcrumbs and grated parmesan cheese.
Bake on a parchment-lined baking sheet at 450 degrees about 10 minutes, turn over, bake 5-10 minutes more.

Taco Salad

Dr.Weil.com

Taco Salad

2 Servings

Fast food taco salads are considered one of the highest fat, highest calorie choices at Mexican fast food restaurants. Ours is a wonderful alternative. Grate the cheese and add to the salad. Warm the beans if you like and add a little ground chicken, turkey or crumbled tempeh. Even though the carbohydrate content of this salad seems high, it has a very low glycemic index. The beans are also a rich source of folic acid and contribute to the high fiber content.

Ingredients:
4 cups lettuce, torn into pieces
1 medium red bell pepper, chopped
1/2 cup chopped green onions
1 small cucumber, peeled and chopped
1 cup pinto beans, drained of juice
2 oz baked tortilla chips, broken into pieces
1/4 cup salsa

Instructions:
In a salad bowl, mix together the vegetables, pinto beans and tortilla chips. Add the salsa and stir gently to blend.

Nutritional Information:

Per serving:
203 calories
2 g total fat (0 g sat)
0 mg cholesterol
40 g carbohydrate
11 g protein
11 g fiber
213 mg sodium

Braised Red Cabbage

Dr.Weil.com

Braised Red Cabbage

6 Servings

Red cabbage is just like green cabbage in taste and texture, but with the added benefit of powerful antioxidants called anthocyanins that give the redhead of the vegetable world its distinctive color. Red cabbage is also one of the cruciferous family of vegetables; all are rich in fiber, vitamins (most notably vitamin C), minerals like potassium and calcium, and cancer-fighting compounds called indoles. (Other cruciferous vegetables include Brussels sprouts, broccoli, kale, and chard; all are delicious.) Be prepared when cooking red cabbage for the color to "bleed" into the other ingredients. The acidic vinegar and wine in this dish keep the cabbage a beautiful purple color. Without the acid, the cabbage will turn blue. This dish is a taste sensation and makes a great side dish with salmon or as a warm appetizer salad. And considering the very affordable price of cabbage, it can't be beat.

Ingredients:
1 tablespoon extra-virgin olive oil
1 large yellow onion, chopped
2 large carrots, peeled and sliced
1 large head red cabbage, cored and sliced 1/4-inch thick
1 large green apple, peeled, cored, and diced
3 large cloves garlic, pressed
1 bay leaf
1/4 teaspoon ground cloves
1 1/2 cups dry red wine
1/4 cup red wine vinegar
2 tablespoons light-brown sugar
1 cup peeled chestnuts (optional)
Salt to taste

Instructions:

1. In a large pot, heat the olive oil. Add the onion and carrots and sauté over medium heat until onion is translucent.

2. Add the cabbage and apple and mix well, then add salt to taste, the garlic, the bay leaf, cloves, wine, vinegar, and sugar.

3. Bring to a low boil, cover, and cook for about 1 hour.

4. Remove bay leaf and correct seasoning to taste. You may also add the peeled chestnuts to cook in the braising liquid.

Nutritional Information:

Per serving:
141.9 calories
3 g total fat (0.4 g sat)
0.0 mg cholesterol
28.5 g carbohydrate
3.6 g protein
6.4 g fiber

Vegetable Stock

Dr.Weil.com

Vegetable Stock

20 Cups

This is an excellent vegetable stock - freeze what you don't use for next time.

Ingredients:
1 tbsp extra-virgin olive oil
2 leeks, white and light green parts only, well washed and chopped
4 medium onions, chopped
6 large carrots, peeled and chopped
3 stalks celery, chopped
1 small bunch parsley stems
2 teaspoons dried whole marjoram
1/2 teaspoon dried whole thyme
3 Turkish bay leaves or 1/2 Caolifornia bay leaf
1 1/2 gallons cold purified water

Instructions:
Heat the olive oil over medium heat in a large pot. Add the vegetables and stir-fry to brown lightly. Add the marjoram, thyme, bay leaves, and cold water. Bring the pot to a boil, reduce the heat, cover, and simmer for one hour.

Strain the stock through a fine sieve or a cheesecloth-lined colander. Press or squeeze the vegetables to extract their liquid. Discard the vegetables.

Nutritional Information:

Per serving:
36 calories
0 g sugar
0 g total fat (0 g sat)
0 mg cholesterol
7 g carbohydrate
0 g protein
2 g fiber
0 mg sodium

White Bean Salad

Dr.Weil.com

White Bean Salad

3 Serving

This is a very easy bean salad you can make the night before and take to work, or serve as a side dish.

Ingredients:
1 can white beans, like cannelini
1 tbsp red pepper, chopped fine
1 tbsp fresh parsley, chopped fine
1/4 cup tomato, diced
1 tbsp red onion, chopped fine
1 tsp extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp herb and spice blend

Instructions:
Drain the canned beans and rinse well in a strainer. Make sure you've drained all the rinse water. Combine the remaining ingredients in a bowl, whisking the oil and vinegar together first. Add the beans. Experiment with different types of canned beans and different chopped vegetables to add.

Nutritional Information:

Per serving:
240 calories
4 g total fat (1 g sat)
0 mg cholesterol
39 g carbohydrate
15 g protein
10 g fiber
100 mg sodium

Multi-Grain Scones

Dr. Weil.com recipe

Multi-Grain Scones

10 Scones

These scones are the perfect answer for the morning rush! Unlike a lot of low fat foods, which can be so loaded with sugar that you feel hungry soon after eating them, these are quite filling -- you can eat just half of one and still satisfy the need for morning sustenance. Plus, you'll get in a nice amount of bran for the day, an appropriate source of roughage.

Ingredients:
1 egg
1/2 cup sugar
5 tablespoons grapeseed or expeller-pressed canola oil
1/8 teaspoon lemon zest
1/2 cup oatmeal (not instant)
1/4 cup wheat bran
1 1/2 cups unbleached white flour
2 tablespoons millet
2 tablespoons poppy seeds
1/2 teaspoon salt
1 tablespoon baking powder
1/2 teaspoon cinnamon
1/2 cup milk

Lemon Topping:
3 tbsp freshly squeezed lemon juice
1/4 cup confectioners sugar

Instructions:
1. Preheat oven to 375 degrees F.

2. Whisk the egg, sugar, and oil together in a bowl. Mix the lemon zest and all of the dry ingredients together in a separate bowl and stir with a wooden spoon until all of them are evenly dispersed throughout. Slowly add the dry ingredients into the egg, sugar, and oil, and mix to create a thick dough. Add the milk and mix well.

3. Lightly grease a baking pan. Scoop up tablespoonfuls of the dough and drop them one by one in mounds onto the baking sheet, leaving 2 inches of space between. You should have about 10 scones. Bake for 15-20 minutes, just until the crust is barely golden brown and the dough is dry. Remove from the oven and let cool for 10 minutes. With a fork mix the Lemon Topping ingredients until the sugar is completely melded in. Drizzle 1 tablespoon ever each scone.

Nutritional Information:

Per serving:
375 calories
10 g total fat (2 g sat)
23 mg cholesterol
62 g carbohydrate
9 g protein
5 g fiber
120 mg sodium

Sexy Low-Fat Vegan Vanilla Cupcakes

*from Vegan Cupcakes Take Over The World*

Ingredients

1/2 cup vanilla soy yogurt 2/3 cup fat free vanilla or plain soy milk 1/4 cup unsweetened applesauce 3 tbl canola oil 3/4 cup granulated sugar 1 1/2 tsp vanilla extract 1 1/4 cup all-purpose flour 2 tbl cornstarch 3/4 tsp baking powder 1/2 tsp baking soda 1/4 teaspoon salt 10 oz of raspberry spreadable fruit for topping

Directions

Preheat oven to 350 and line a muffin pan with cupcake liners
In a large bowl, whisk together yogurt, soy milk, applesauce, oil, sugar and, vanilla. Sift in flour, cornstarch, baking powder, baking soda, and salt, and mix.
Fill the cupcake liners three-quarters full. Bake 22 to 24 minutes until a knife or toothpick inserted through the center of one comes out clean. Transfer to a cooling rack to cool completely.
Spread cupcake with a few thin layers of spreadable fruit at room temperature. Neatly and evenly spread the layers for the most attractive appearance. Spoon a small circle of Skinny Confectioners' Icing on top of the jam, decorate with fresh fruit and carefully drizzle tops of berries with more icing.
Skinny Confectioners' Icing is a separate recipe.
Makes 12 awesome cupcakes

Number of Servings: 12

Nutritional Info

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 171.2

• Total Fat: 3.8 g
• Cholesterol: 0.0 mg
• Sodium: 284.2 mg
• Total Carbs: 31.8 g
• Dietary Fiber: 0.5 g
• Protein: 1.9 g

Baked Egg Cups

*from sparkpeople.com*

my photo*

Ingredients

6 slices of deli ham 6 raw eggs 1/2 cup 2% shredded cheddar cheese 1Tbsp chopped chives salt, pepper, cooking spray

Directions Preheat oven to 350. Spray 6 cups of a muffin tin with cooking spray. Arrange ham slices so they line the line the muffin cup completely, edges will stick up above the cup. Bake for 10 minutes. Remove from oven and break an egg into each cup, gently breaking yolk Sprinkle with salt and pepper. Return to oven for 10 minutes. Check eggs, if they are done to your liking remove and sprinkle with cheese and chives. If not, continue cooking, checking every minute or so.
Serve immediately. Makes 6 servings.

Number of Servings: 6

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 128.1

• Total Fat: 7.1 g
• Cholesterol: 227.8 mg
• Sodium: 525.8 mg
• Total Carbs: 1.1 g
• Dietary Fiber: 0.0 g
• Protein: 14.0 g

*made 5/08/08 - I didn't have chives so I used fresh basil instead and I had to cook my eggs for 12mins

Hot and Sour Soup

*from sparkpeople.com*

Low calorie, big taste, Hot and Sour Soup
55 Minutes to Prepare and Cook

Ingredients

Tofu, extra firm, 1 brick 1 cup dried shiitake mushrooms 1 can button mushrooms & pieces 1 bundle straw mushrooms 1 large onion, chopped 1/4 cup soy sauce 1 Tbsp olive oil 1 Tsp white pepper (to taste) 1/4 cup rice vinegar (or to taste) 2-3 tbsp hot chili sauce (to taste)

Directions

Soak the dried mushrooms in some broth and soy sauce.
Saute the onions in the olive oil while the mushrooms soak. Then when onions are clear, add all ingredients to the pot and simmer for 45 minutes until the mushrooms are tender.

Number of Servings: 8

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 132.6

• Total Fat: 6.1 g
• Cholesterol: 0.0 mg
• Sodium: 1,460.1 mg
• Total Carbs: 9.1 g
• Dietary Fiber: 2.1 g
• Protein: 12.0 g

Slow Cooker Chicken Taco Stew

Ingredients

1 onion, chopped 1 16-oz can black beans 1 16-oz can kidney beans 1 16-oz can corn (drained) 1 8-oz can tomato sauce 2 14.5-oz cans diced tomatoes w/chilies 1 1.25-oz packet taco seasoning 1-2 boneless skinless chicken breasts

Directions

Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.

Number of Servings: 14

Nutritional Info

• Servings Per Recipe: 14
• Amount Per Serving
• Calories: 115.8

• Total Fat: 0.8 g
• Cholesterol: 7.9 mg
• Sodium: 782.8 mg
• Total Carbs: 17.9 g
• Dietary Fiber: 5.4 g
• 
  

Black Bean Soup

* I am going to make this tonight with veggie fajitas. Happy Cinco de Mayo!

Womens Health Magazine May 2008

prep time:5mins
cook time:15mins
1/2 c chopped red onion
2 tsp olive oil
1 tsp minced garlic
3/4 tsp oregano
3/4 tsp cumin
1 can 15oz black beans, drained and rinsed
2 c chicken broth
1 tbsp feta

1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring over medium heat until softened, about 3 mins. Stir in beans and broth. Reduce heat to medium-low.

2. Cook, stirring occasionally, for 10mins. Mash some of the beans against the side of the pan. Serve sprinkled with feta and cilantro

per serving: 205 calories, 7g fat, 447 mg sodium, 27g carbs, 9g fiber, 12 g protein.

*I was so hungry I forgot to take finished photos





















*these are pictures from the next day*

Baked Veggie Burritos

Black beans, sweet potatoes and kale are spiced up and baked in egg roll wrappers to create burritos that are heavy on taste and light on calories.
30 Minutes to Prepare and Cook

Ingredients

7 egg roll wrappers 1 can black beans (15 oz) (drained and rinsed) 1 cup baked sweet potato, cubed 1 cup kale, steamed and chopped 3 scallions, chopped 2 cloves garlic, chopped 1/3 avocado, diced 1 tsp cumin 1 tsp coriander powder 1 cup salsa 7 T guacamole 1/4 cup low-fat plain yogurt canola oil spray 7 cups salad greens hot sauce to taste

Directions

Preheat oven to 400 degrees. Chop vegetables, then mix with black beans. Add cumin and coriander.
Spread out egg roll wrapper and fill with about 1/2 cup of filling at one end. Because these won't be fried, there's no fear of the ingredients leaking. Spread mixture all the way to the edges, then fold over and seal seam with water.
Place on baking sheet sprayed with canola oil spray. Repeat with other six. Briefly spray each burrito with canola spray, then place in oven. Bake 10 minutes, then flip and bake another 5.
Serve with 1 cup of salad greens, 1 tablespoon lowfat plain yogurt, salsa and 1 tablespoon of guacamole per burrito! Serves 7!!!

Number of Servings: 7

Nutritional Info

• Servings Per Recipe: 7
• Amount Per Serving
• Calories: 308.6

• Total Fat: 7.0 g
• Cholesterol: 3.4 mg
• Sodium: 447.2 mg
• Total Carbs: 51.2 g
• Dietary Fiber: 11.3 g
• Protein: 12.6 g

Herb and Crumb Topped Tilapia

Womens Health Magazine May 2008
prep time: 10mins
cook time: 10mins

4 Tbsp bread crumbs
1 tsp oregano
1/2 tsp minced garlic
2 Tbsp olive oil
4 5oz tilapia fillets
4 lemon wedges for garnish

1. Preheat oven to 375

2. Coat a small baking pan with cooking spray. In a small bowl, combine bread crumbs, oregano, garlic, and salt to taste. Drizzle half of oil over tilapia. Rub to coat. Sprinkle on bread crumb mixture. Rub to coat evenly. Place in baking pan. Drizzle with remaining oil.

3. Bake until tilapia is cooked through, about 10 mins. Serve with lemon,

makes 4 servings. per serving: 205 calories, 8 g fat, 173 mg sodium, 5 g carbs, .5 g fiber, 27g protein

Tilapia Tacos

Womens Health Magazine May 2008
prep time:10mins
cook time:0

1 c coarse- crumbled leftover cooked tilapia fillets
1/4 c red onion slivers
1/4 c thinly sliced kale
1/4 c canned diced tomatoes, drained
2 Tbsp crumbled feta
2 tsp olive oil
2 tsp lime juice
1/8 tsp cumin
1/8 tsp red pepper flakes
2 9-inch whole wheat tortillas, warmed

In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces.

per serving: 291 calories, 14g fat, 571 mg sodium, 25g carbs, 4g fiber, 18g protein