Featured Recipes

• Savory Crab Cake Sandwich
• Avocado-Citrus Salad
• Italian Seasoned Bean Burger
• Caribbean Curry Shrimp over Rice
• Vegatable Lasagna
• Buckwheat & Yogurt Pancakes
• Smoked Turkey Lentil Soup
• Zesty Potato Salad

MENU IDEA:

Savory Crab Cake Sandwich • Carrot Sticks • Fresh Fruit Salad • Water or Unsweet Iced Tea

Savory Crab Cake Sandwich - Makes 4 Servings

1/4 cup each minced scallion, red pepper and grated
Parmesan cheese
1/4 cup low fat buttermilk
3 egg whites
1 Tbsp each chopped parsley & grated lemon zest
1 tsp Worcestershire sauce
1 1/4 cup fresh breadcrumbs (preferably made with "whole" wheat bread)
1 lb lump crabmeat or surimi, cut into pieces
1 Tbsp olive or canola oil
Vegetable cooking spray
Whole wheat bun or onion bun
Sliced tomato, red onion, lettuce leaves
Spiced mustard (optional)

In bowl, mix first 8 ingredients. Add breadcrumbs and crabmeat, stirring. Form into 8 patties. Prepare skillet with cooking spray, then add oil. Turn heat to medium/medium-high. Cook patties 4-5 minutes per side or until golden brown.

Nutritional Information Per Serving

MENU IDEA:

Avocado-Citrus Salad • Whole Wheat Crackers (such as Triscuits) or Whole Wheat Roll • Water or Unsweet Iced Tea

Avocado-Citrus Salad - Makes 6 Servings

1-10 oz pkg. spinach leaves, washed & dried
1-26 oz jar of orange & grapefruit sections
1 avocado, pitted, peeled & sliced
1/2 cup prepared fat free Italian salad dressing
2 tsp orange juice
1/4 tsp freshly grated orange zest
6 oz shredded part-skim mozzarella cheese
3 oz walnut pieces
3 hard boiled eggs, cut in half

In large bowl, toss together spinach leaves, citrus fruit sections, sliced avocado, cheese and walnut pieces. Arrange eggs on top of salad.

In small bowl combine salad dressing, orange juice and grated orange zest. Pour dressing over salad and toss or serve salad dressing on the side.

Nutritional Information Per Serving

MENU IDEA:

Italian Seasoned Bean Burger • Fresh Fruit Salad • Water, Unsweet Iced Tea or Skim or 1% Milk

Italian Seasoned Bean Burger - Makes 8 Servings

1/2 lb sliced mushrooms (preferably shiitake)
3-15.5 oz cans small white beans, rinsed & drained
3 scallions, sliced (~1 cup)
3/4 tsp garlic powder
1 tsp dried thyme (divided)
1/2 cup Italian breadcrumbs (divided)
2 Tbsp each minced fresh cilantro & chives
4 sun-dried tomatoes, chopped
1 Tbsp olive oil
8 onion rolls or whole wheat buns
8 sliced tomatoes, 8 lettuce leaves, 8 slices red onion

In skillet coated with cooking spray over medium heat, cook mushrooms for 10 minutes. Combine mushrooms and next 3 ingredients, 1/2 tsp thyme and 1/4 cup breadcrumbs. Mix, mashing slightly. Form 8 patties, then coat with remaining breadcrumbs and thyme.

Cook 10 minutes, turning once. Mix cilantro, chives, tomatoes and oil together in a small bowl. Divide mixture among the 8 cooked patties while still in the skillet.

Transfer each patty onto a bun. Serve with sliced tomato, lettuce and onion if desired.

Nutritional Information Per Burger (without bun)

MENU IDEA:

Caribbean Curry Shrimp over Rice • Fresh Fruit Salad

Caribbean Curry Shrimp - Makes 4 Servings

1 cup uncooked brown rice
2 Tbsp canola oil
1 lb medium shrimp, peeled
1 cup red bell pepper
1 1/2 tsp minced garlic
1 tsp curry powder
2/3 cup skim milk
2 tsp cornstarch
1 cup frozen peas

Cook rice according to package directions.
Add oil to large nonstick skillet. Add shrimp, bell pepper, garlic and curry powder;  cook and stir over medium-high heat ~3 minutes or until shrimp begins to turn opaque.
Combine milk and cornstarch in small bowl until smooth; stir into skillet with shrimp.  Add peas. Cook and stir ~2 minutes or until thickened. Serve over brown rice.

Nutritional Information Per Serving

MENU IDEA:

Vegatable Lasagna • Italian Bread (Dip in olive oil flavored with herbs)
Sliced Melon • Water or Unsweet Iced Tea

Vegetable Lasagna - Makes 6 Servings

6 oz lasagna noodles
1 Tbsp olive oil
1 medium onion, chopped
1 garlic clove, minced
1/2 cup chopped zucchini
1/2 cup chopped broccoli
1-16 oz can tomatoes, chopped & drained (reserve liquid)
1/4 tsp each dried oregano, basil, garlic powder,
black pepper & crushed dried red pepper
1 1/2 cups fat-free ricotta cheese
Vegetable cooking spray
2 Tbsp grated Parmesan cheese

Prepare lasagna noodles according to package directions, omitting the salt. Drain noodles and place in single layer on a large tray.  Preheat oven to 350o. Heat oil in large skillet and saute onion and garlic until golden brown. Add zucchini, broccoli, tomatoes, tomato liquid and seasonings. Simmer,
covered for 10 minutes, stirring occasionally.

To assemble lasagna, layer vegetable sauce, noodles and ricotta cheese in round 2-quart baking dish coated with cooking spray, beginning and ending with sauce.

Sprinkle with Parmesan cheese. Bake for 25 minutes.

Nutritional Information Per 3-inch Square Serving

MENU IDEA:

Buckwheat & Yogurt Pancakes • Fresh Berries of Choice • Skim or 1% Milk, Water/Coffee/Hot Tea with Honey

Buckwheat & Yogurt Pancakes - Makes 16 Pancakes

2 cups buckwheat flour
1 tsp baking soda
1 1/2 cups low-fat buttermilk
1/2 cup fat free plain yogurt
1/4 cup egg substitute or 2 egg whites or 1 whole egg
1 tsp maple flavoring
1 Tbsp canola oil

Combine the flour and baking soda. Add the remaining ingredients. Pour onto a hot, lightly sprayed griddle and cook until brown, turning once. Serve hot.

Nutritional Information Per Pancake

MENU IDEA:

Smoked Turkey Lentil Soup • Whole Wheat Roll or Whole Wheat Crackers • Water or Unsweet Iced Tea

Smoked Turkey Lentil Soup - Makes 8 Servings

• 2 Tbsp canola oil
• 1 medium onion, chopped (~ 1 cup)
• 1-8 oz package of sliced mushrooms (~2 cups)
• 1 tsp finely chopped fresh garlic
• 4 medium carrots, sliced 1/4-inch (~2 cups)
• 4 stalks celery, sliced 1/4-inch (~2 cups)
• 1 cup dried lentils
• 2 cups water
• 2-14 1/2 oz canned chicken broth
• 12 oz smoked turkey, cut into 1/2-inch cubes
• 2 tsp dried thyme leaves
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/4 cup fresh parsley or 2 Tbsp dried
• 1 Tbsp lemon juice
• 1 tsp grated lemon peel

In Dutch oven heat oil until hot. Add onion, mushrooms and garlic and cook over medium heat, stirring occasionally, until vegetables are tender (~6-8 minutes).

Add all ingredients EXCEPT parsley, lemon juice and lemon peel. Cover and cook over medium high heat, stirring occasionally, until mixture comes to a full boil (12-15 minutes). Reduce heat to low and continue cooking until lentils are tender (35-45 minutes). Stir in parsley, lemon juice and lemon peel.

Nutritional Information Per Serving

Calories ................... 235
Fat .......................... 4.5 grams
Cholesterol .............. 20 mg
Sodium ................... 575 mg
Fiber ....................... 7 grams
 

MENU IDEA:

Grilled Low Fat Sausage • Zesty Potato Salad • Corn on the Cob • Sliced Tomatoes/Carrot Sticks/Sliced Red Onions• Water or Unsweet Iced Tea

Zesty Potato Salad - Makes 4 Servings

For Salad:
1 lb small red skinned potatoes, sliced 1/4 inch thick
1 small sweet red or green pepper, diced (~ 1/2 cup)
1/2 cup diced celery
1/4 cup diced white onion

For Dressing:
1 Tbsp lemon juice
1 Tbsp white wine vinegar
2 tsp Dijon mustard
1 clove garlic, minced
1/4 tsp salt
1/2 tsp pepper
1/4 cup low sodium chicken broth
1 Tbsp olive oil
3 Tbsp minced fresh herb of choice (tarragon, chives or parsley)

To prepare the salad: Arrange the potatoes in a steamer and cook for 8-10 minutes or until tender. Transfer to a large bowl. Add pepper, celery and onion. Meanwhile, prepare the dressing. In a small bowl, whisk together lemon juice, vinegar, mustard, garlic, salt and pepper. Add in broth, oil and herbs. Pour dressing over potatoes and toss gently to combine. Serve warm or chilled.

Nutritional Information Per Serving

Calories ................... 145
Fat .......................... 4 grams
Saturated.................. 1 gram
Cholesterol .............. 0
Sodium ................... 190 mg
Fiber ....................... 2 grams