Main Dishes

Fresh Tomato Pizza
  • Vegetable oil spray
  • 1 10-oz. package refrigerated pizza dough
  • 3 or 4 medium Italian plum tomatoes, thinly sliced
  • 1/4 cup snipped fresh basil or parsley
  • Fresh ground black pepper
  • 1 cup shredded part-skim mozzarella cheese

Preheat oven to 425 degrees. Spray a 12-inch pizza pan with vegetable oil. Press dough evenly into prepared pan. Arrange tomato slices on top. Sprinkle with basil or parsley and season with pepper. Sprinkle with cheese. Bake 15 to 20 minutes, or according to package directions. Cut into 8 wedges.

  • Calories: 284
  • Grams Fat: 7
  • Cholesterol: 16 mg
Grilled Teriyaki Steaks with Fruit Salsa
  • 4 beef or pork tenderloin filets, cut 3/4-in. thick
  • 1/3 cup, plus 2 tbsp teriyaki marinade, divided

Fruit Salsa:

  • 2 medium plums or 1 large peach, pitted and diced
  • 2 tbsp. low sugar orange marmalade
  • 2 tbsp. finely chopped red onion
  • 1 tbsp lime juice
  • 2 tsp finely chopped jalapeno, seeded and deveined

Trim fat from steaks. Place in 1/3 cup marinade in plastic bag. Close bag securely and turn to coat. Marinate in refrigerator for 30 minutes, turning once. In a small bowl, combine ingredients for salsa. Remove steaks from marinade and discard marinade. Place steaks on grill over medium hot coals. Grill uncovered 14 - 20 min. for medium rare to medium or 22 - 25 min. for medium-well to well-done, turning occasionally. Drizzle steaks with additional marinade and serve with salsa. Serves 4.

  • Calories: 204
  • Fat: 2g
  • Saturated Fat: 0 g
  • Sodium: 276 mg

Side Dish

Marinated Broccoli
  • 3 bunches broccoli
  • 1 1/2 cups cider vinegar
  • 2 tbsp fresh dill or 1 tbsp dried dillweed
  • 1 tbsp granulated sugar
  • 1 tbsp corn oil or safflower oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 clove garlic, finely chopped

Slice broccoli into long pieces and place Into large bowl. In a small bowl, combine vinegar, dill, sugar, oil, salt, pepper and garlic; mix well. Pour over broccoli. Refrigerate approximately 24 hours. Baste broccoli with marinade; drain. Place broccoli in serving bowl. Serves 4 to 6.

  • Calories: 103
  • Grams Fat: 4.2

Soup

Creamy Carrot Soup
  • 2 medium onions, sliced
  • 1.5 lbs. baby carrots
  • 1.5 tbsp olive or vegetable oil
  • 4 cups low sodium chicken broth

Preheat oven to 425. In a roasting pan, mix onions, carrots, 1/4 cup water, oil. Salt and pepper to taste.

Cover with aluminum foil and roast for 30 minutes.

Remove foil. Stir vegetables. Return to oven, uncovered, for 30 minutes.

Remove pan. Add broth, scraping any browned bits from bottom of pan.

Let cool for a few minutes. Then, working in batches, puree mixture or use an immersion blender (handheld stick blender) to puree to smooth consistency.

  • Calories: 94
  • Protein: 2.8 g
  • Fat: 3.7 g
  • Carbohydrates: 13.4 g
  • Fiber: 2.6 g
  • Sodium: 126 mg (does not include salt to taste)

Condiments

Homemade Salsa
  • 4 large tomatoes, seeds removed, diced
  • 1 tsp. lemon juice
  • 1 green pepper, diced
  • 1/8 tsp. cayenne pepper
  • 4.5 oz. can green chilis, chopped
  • 1/4 tsp. salt
  • 1 medium onion, diced
  • 1/8 tsp. black pepper
  • 3 cloves garlic, diced
  • 1/2 cup fresh cilantro, chopped

Combine tomatoes, green pepper, chilies, onion, garlic, lemon juice, cayenne, salt, and pepper. Heat thoroughly at medium-high temperature for approximately 10 min. Let cool and add the cilantro. Refrigerate 1 - 2 hours before serving.

  • Calories: 25
  • Grams Fat: .26
  • Cholesterol: 0 mg

Dessert

Lemon Bar
  • 1 package angel food cake mix
  • 1 can lemon pie filling
  • powdered sugar

Mix cake mix and pie filling together and our into an ungreased 9" x 13" pan. Bake at 350 degrees for 45 - 60 minutes. Sift powdered sugar lightly over top of bars when cooled. Serves 15.

  • Calories: 228
  • Fat: 12g
  • Saturated Fat: .03g
  • Sodium: 365mg
Banana Crumb Muffins
  • 1/2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 3 bananas, mashed
  • 3/4 cup white sugar
  • 1 egg, lightly beaten
  • 1/3 cup butter, melted
  • 1/3 cup packed brown sugar
  • 2 tablespoons all-purpose flour
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon butter

Preheat oven to 375 degrees F. Lightly grease 10 muffin cups, or line with muffin papers. In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt. In another bowl, beat together bananas, sugar, egg and melted butter. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups. In a small bowl, mix together brown sugar, 2 tablespoons flour and cinnamon. Slice in 1 tablespoon butter until mixture resembles coarse cornmeal. Sprinkle topping over muffins. Bake in preheated oven for 18 - 20 minutes, until a toothpick inserted into center of a muffin comes out clean. Serves 10.

  • Calories: 264
  • Fat: 8.2 g
  • Sodium: 375 mg



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