1. Pasta with vegetables
and parmesan cheese
2. Pasta with stewed
tomatoes, mushrooms, and capers
3. Pasta with ground
turkey and tomato sauce
4. Baked potato with
cottage cheese and salsa
5. Baked potato with
broccoli and cheese
6. Sweet potato with
cottage cheese and pineapple
7. Sweet potato with
raisins
8. Boboli or Pita bread
pizza
9. Vegetable omelet
10. Fruit and yogurt smoothie
11. Canned soup and sourdough bread
12. Stir-fry with vegetables and lean
meat or tofu
13. Frozen dinner and salad or
steamed veggies
14. Quesadilla with beans, cheese and
salsa
15. Pita bread filled with turkey,
chicken or tuna
16. Waffles or pancakes topped with
fresh berries
17. Veggie burgers and soup or salad
Quick & Easy Recipes
Grilled
Salmon with Tomatoes and Corn
Get
barbecue ready.
Cooking
spray oil
2
Salmon fillets or steaks
2
lemons
3
cloves garlic, minced
1/2-3/4
t. dill weed
Wash
salmon, place in dish. Cut one lemon into wedges. Juice one lemon, add garlic
and dill. Pour lemon juice mixture over salmon, turning salmon to coat both
sides. Place in refrigerator while you get vegetables ready.
4 roma
tomatoes
Wash
tomatoes and gently pierce skin with knife.
2 ears
of corn
2 ice
cubes
Shuck
and wash corn. Wrap corn and ice cube in foil. Spray
grill with cooking oil. Place fish, tomatoes and corn on grill. Turn tomatoes
and corn every 5 minutes. Grill approximately 15-20 minutes. The tomato skin
will char. Grill salmon 7-10 minutes on each side (depending on thickness). Be
sure fish is cooked through. It should flake with a fork. Serve with lemon
wedges. Serves 2. Halibut
or other steak fish can be used. Fish can be broiled instead of grilled.
Stuffed
Trout
Cooking
spray oil
3-4
Whole fresh pan trout
1
medium chopped onion
1/2
cup chopped cilantro
1 cup
chopped fresh tomatoes
1/4
cup sliced olives
Wash
trout. Spray baking dish with cooking spray. Mix vegetables in bowl. Stuff trout
with vegetable mixture, place any remaining around trout. Cover dish. Cook at
425 degrees for 15-18 minutes, until fish flakes with a fork. Serve with lemon
wedges. Serves 3-4.
Rosemary
Chicken and Rice
2 cans
chicken broth
2 cups
brown rice
1/2
cup wild rice
1/2-1
t. rosemary
1/4-1/2
t. black pepper
4
boneless, skinless chicken breast
Pour
chicken broth, brown and wild rice, and spices in to a baking dish, stir. Wash
chicken, place in baking dish, cover. Bake at 350 degrees for 50-60 minutes,
until rice has absorbed water. Serves 4.
Summer
Squash Pasta
Cook
pasta per package instructions
Cooking
spray oil
1
medium chopped onion
6
summer squash cut into 1/8 pieces
1/3
cup cooking wine or dry sherry
1 cup
broth
1/2 t.
Italian seasoning
1/4
cup pine nuts
grated
parmesan cheese
Spray
cooking spray in non-stick sauce pan, with medium heat quickly sauté onion. Add
wine, sauté for 2-3 minutes until tender. Add squash, broth, seasoning and pine
nuts, continue to sauté, stirring occasionally until squash is tender. Serve
over pasta, sprinkle with parmesan. Serves 2.
Asparagus
and Sundried Tomato Pasta
Cook
pasta per package instructions
1/2
bunch asparagus, cut into 2 inch pieces
Cooking
spray oil
4
cloves garlic, minced
1/4
cup cooking wine or dry sherry
1/2
cup sliced mushrooms
6
sun-dried tomatoes, reconstituted in water
1/4
cup fresh basil, chopped
dash
salt
dash
pepper
1 T.
pinenuts
2 T.
parmesan
Wash
and cut asparagus. Place in steamer and steam for 3-5 minutes, until slightly
tender. Spray cooking spray in non-stick sauce pan, with medium heat quickly
sauté garlic. Add wine, sauté for 2-3 minutes until tender. Add asparagus,
mushrooms, tomatoes, basil, salt, pepper and pine nuts, continue to sauté,
stirring occasionally until asparagus is tender, approximately 7-9 minutes.
Serve over pasta, sprinkle with parmesan. Serves 2.
Zucchini
and Tomato Pasta
Cook
pasta per package instructions
Cooking
spray oil
4
cloves garlic, minced
1/3
cup onion
1/4
cup cooking wine or dry sherry
2-3
zucchini, sliced thin
1/3
cup sliced mushrooms
6 roma
tomatoes, chopped
4
sun-dried tomatoes, reconstituted in water
1/2
cup fresh basil, chopped
dash
salt
dash
pepper
1 T.
pinenuts
2 T.
parmesan
Spray
cooking spray in non-stick sauce pan, with medium heat quickly sauté garlic and
onions. Add wine, sauté for 2-3 minutes until tender. Add zucchini, mushrooms,
tomatoes, basil, salt, pepper and pine nuts, continue to sauté, stirring
occasionally until vegetables are tender, approximately 7-9 minutes. Serve over
pasta, sprinkle with parmesan. Serves 2. Any
other squash or eggplant can be used instead of zucchini.
Butter
Beans with Pesto Sauce
2 cups
fresh basil
2
cloves garlic, minced
1/4
cup walnuts
1/4
cup grated parmesan cheese
3 T.
olive oil
3 15
ox cans large butter beans, rinsed and drained
6
lettuce leaves
2-4
green onions, thinly sliced
Tomato
wedges and/or red bell pepper slices as garnish
In a
blender or food processor, process basil until finely chopped. Add garlic,
walnuts, cheese and oil, process until smooth. In a small bowl, mix pesto and
beans. Place lettuce leaves on serving platter or individual plates. Spoon on
bean mixture. Sprinkle green onions on top. Garnish with tomato and/or peppers.
Can be served with crusty French bread or pita wedges. Serve at room
temperature. Serves 6.
Black
Beans
1 T.
oil
1
medium chopped onion
2-4
cloves minced garlic
1/4
cup cooking wine or dry sherry
2 cans
Black Beans
2-3
bay leaves
1/4-1/2
t. ground red pepper flakes
1/2 t.
cumin
Heat
oil on medium heat and quickly sauté onion and garlic. Add wine, sauté for 2-3
minutes until tender. Add beans, bay, pepper flakes and cumin. Stir and heat
until bubbling, lower heat and simmer an additional 5-10 minutes, stirring
occasionally. Serves 4-6. Serve
with tortillas, salsa, rice or corn.
Easy
Burritos
1 can
corn
1 can
refried beans (nonfat usually available)
Salsa
Sour
cream (optional)
Grated
cheddar cheese
Tortillas
Drain
corn, place in microwave safe bowl with beans, stir. Heat on high for 2 minutes,
until hot. Place Tortilla on plate add corn and bean mixture and remaining
ingredients as you desire. Makes approximately 4 burritos.
Herbed
Tomatoes
8
ripe, firm tomatoes
1
green onion, thinly sliced
1
clove garlic, minced
1 T.
minced cilantro
1 T.
minced parsley
2 T.
red wine vinegar
Pinch
cayenne or red pepper (optional)
Core 6
tomatoes, cut into 1 inch thick slices. Arrange in large shallow dish, set
aside. Core remaining 2 tomatoes, cut into large chunks. Place into food
processor or blender, puree. Add remaining ingredients, stir to blend. Pour over
sliced tomatoes. Cover and chill before serving if desired. Serves 6 as a side
dish. Can be served over French bread.
Greek Tomatoes
6 ripe, firm tomatoes, sliced
1/4 cup feta cheese, crumbled
2 T. olive oil
1 T. balsamic vinegar
1 T. basil
Ground pepper to taste
Place all ingredients in a bowl and mix.
Stir Fry
**Note:
You can vary this recipe by using different vegetables, or using chicken,
shrimp or beef in place of the tofu. Save time by using pre-chopped & sliced
veggies.
1-2 T. oil (you can use canola oil or red pepper oil if you want it spicy)
1 onion, chopped
2 cups broccoli, chopped
1 cup mushrooms, sliced
1 can broth, cold
1/2 t. ground ginger
1/2 t. ground pepper
1 package tofu, drained & cubed
1 1/2 T. corn starch
Soy sauce to taste
Heat oil in wok or fry pan
on medium heat, add onion, stir & cook until slightly tender. Add broccoli,
cook & stir for 2 minutes. Add mushrooms and 1/2 can of broth, cooks until
veggies are slightly tender (about 2-3 minutes). Add ginger, pepper and tofu,
cook until bubbling. Add corn starch to cold broth, stir well. Add about 1/2 of
broth mixture to stir fry. Sauce will thicken as it heats. Add more of the broth
mixture if it needs to be thicker. Serve over a mixture of brown & white
rice.
