|
Featured Recipes
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
Calories .................. 360
Fat ......................... 12 grams
Cholesterol .............. 4 mg
Sodium ................... 740 mg
Fiber ....................... 2 grams
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
Calories .................. 330
Fat ......................... 12.5 grams
Cholesterol .............. 124 mg
Sodium ................... 335 mg
Fiber ....................... 7 grams
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)
Calories .................. 187
Fat ......................... 5 grams
Cholesterol .............. 0 mg
Sodium ................... 610 mg
Fiber ....................... 13 grams
|
