Recipes

Asparagus Ribbons with Lemon and Goat Cheese

On April 1, 2019 / Salad / Leave a comment

1 pound large asparagus spears, trimmed 1 1/2 cups cherry tomatoes, halved 2 tablespoons finely chopped fresh chives 2 tablespoons fresh lemon juice 2 teaspoons extravirgin olive oil 1/2 teaspoon freshly ground black pepper 1/2 teaspoon Dijon mustard 1/4 teaspoon sugar 1/4 teaspoon salt 1/2 cup (2 ounces) crumbled goat cheese Hold each asparagus spear by the tip end. Shave asparagus into ribbons with a vegetable peeler to measure 3 cups. Reserve asparagus tips for another use. Combine asparagus and tomatoes in a medium bowl. Combine chives and next 6 ingredients (through 1/4 teaspoon salt), stirring with a whisk. Drizzle over the asparagus mixture, tossing gently to coat. Top with goat cheese. Nutritional Information: 47 Calories, 2.8g Fat, 2.7g Protein, 3.7g Carbohydrate, 1.4g Fiber, 3mg Cholesterol, 1.3mg Iron, 105mg Sodium

Salmon & Kale Salad

On April 1, 2019 / Salad / Leave a comment

Serves 1 2 tbsp. Tahini 1/2 tsp. Minced Garlic 2 tsp. Lemon Juice 2 cups Kale, finely chopped 1/2 cup Purple Cabbage, shredded 1/4 cup Red Onion, minced 1 cup Apple, chopped 3 oz. canned Salmon 1/2 cup cooked Quinoa Whisk garlic, lemon juice into the tahini. Place finely chopped kale in your bowl, top with purple cabbage, red onion, and apple. Add the salmon and quinoa and drizzle with the seasoned tahini.

Fresh Fruit Salsa with Sweet Tortilla Chips

On March 25, 2019 / Snack

2 pints strawberries (Remove stems and dice) 4 kiwis, peeled & diced 1 Granny Smith apple, diced 3 tablespoon orange all-fruit spread 1 orange rind, grated 1 pint fresh blackberries, diced 1 pint fresh raspberries, diced 1 tablespoon fresh finely chopped mint 1/4 cup sugar 6 6-inch reduced fat, flour tortillas 1 teaspoon sugar 1/2 cup hot water Preheat oven to 225-degrees F. In a large bowl, mix strawberries, kiwis, Granny Smith apple, orange fruit spread, orange rind, blackberries, raspberries, and mint. Sprinkle on the sugar and toss lightly to blend. In a small bowl, mix sugar and water. Brush the tortillas with the sugar water. Cut flour tortillas in half and each half into 6 pieces. Place on an un-greased cookie sheet and bake 10-15 minutes. Cool for 5 minutes. (This recipe is ideal to prepare a day or two ahead and refrigerate. Store in a plastic container and

Lemon Drop Cookies

On March 25, 2019 / Dessert, Snack

½ cup granulated sugar 7 tbsp. butter or stick margarine, softened 2 tsp. grated lemon rind 1/3 cup honey ½ tsp. lemon extract 1 large egg 1¾ cups all-purpose flour 1 tsp. baking powder ½ tsp. salt ¼ cup plain fat-free yogurt 1 cup powdered sugar 2 tbsp. fresh lemon juice 2 tsp. grated lemon rind nonstick cooking spray Preheat oven to 350° F. Beat first 3 ingredients with a mixer at medium speed until light and fluffy. Add honey, extract and egg and beat until well blended. Lightly spoon flour into dry measuring cups and level with a knife. Combine flour, baking powder and salt, stirring well with a whisk. Add flour mixture to sugar mixture alternately with yogurt, beginning and ending with the flour mixture. Drop the mixture by level tablespoons 2 inches apart onto baking sheets coated with nonstick cooking spray. Bake at 350° F for 12

Lemony Cucumber Salad

On March 25, 2019 / Salad

1 cup thinly sliced radishes 1/2 cup finely chopped orange bell pepper 1/4 cup chopped fresh flat-leaf parsley 2 English cucumbers, thinly sliced (about 6 cups) 1 teaspoon finely grated lemon rind 2 tablespoons fresh lemon juice 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons white wine vinegar 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Combine first 4 ingredients in a large bowl. Combine lemon rind and remaining ingredients in a small bowl, stirring with a whisk. Pour over cucumber mixture; toss well to coat. Serve at room temperature or chilled. Serves 8 Nutritional Information: 33 Calories, 1.8g Fat, .8g Protein, 4.3g Carbohydrate, .9g Fiber, 0.0g Cholesterol, .4mg Iron, 156mg Sodium

Salmon & Kale Salad

On February 28, 2019 / Salad

“Fried” Green Tomato BLT

On February 28, 2019 / Entree

Serves 2 1 medium-size green tomato, cut into ¼” slices 1/8 teaspoon hot sauce (optional) 1 egg white, lightly beaten 1 1/2 tablespoons, cornmeal Vegetable cooking spray 2 leaves romaine lettuce 2 1-ounce slices reduced-fat mozzarella cheese 2 slices turkey bacon, cooked, drained, and halved 4 1-ounce slices sandwich bread, toasted Sprinkle tomato slices with hot sauce, if desired, and dip in egg white, and dredge in cornmeal. Place slices in a single layer on a large baking sheet coated with cooking spray. Lightly coat slices with cooking spray. Broil 3 inches from heat 3 minutes on each side or until tender and golden. Layer lettuce, cheese, turkey bacon and tomato slices on 2 slices of toast. Top with remaining toast. Serve immediately. Nutritional Information: 309 calories, 8.7g fat, 18.4g protein, 37g carbohydrates, 2.4g fiber, 33mg cholesterol, 741mg sodium.

Raspberry Fudge Brownies

On February 28, 2019 / Dessert

Serves 16 1 10-oz. package of frozen raspberries in light syrup, thawed but not drained 1/4 cup plus 2 Tbsp., margarine 1/4 cup plus 2 Tbsp. unsweetened cocoa 1/2 cup sugar 2 eggs, beaten 1/2 tsp. vanilla 1 1/2 cups flour 1/8 tsp. salt, Nonstick vegetable cooking spray Drain raspberries, reserving 3 Tbsp. juice. Set raspberries and juice aside. Combine margarine and cocoa in a large saucepan. Cook over low heat, stirring constantly, until margarine melts and mixture becomes smooth. Remove from heat and let cool slightly. Add sugar, eggs, and vanilla to cocoa mixture, stirring well. Combine flour and salt and add to cocoa mixture, folding in gently. Gently fold raspberries into cocoa mixture. Spoon batter into an 8-inch square baking dish that has been coated with nonstick vegetable cooking spray. Bake at 350 degrees for 20 minutes or until toothpick comes out clean. Cut into 20 squares. Nutritional

Lemon Broccolini

On February 1, 2019 / Side dish

2 teaspoons olive oil 2 (6-ounce) bunches Broccolini 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 teaspoon grated lemon rind Heat olive oil in a large skillet. Add Broccolini, salt, and pepper; sauté 5 minutes or until crisp-tender. Remove from heat; stir in lemon rind. Serves 4. Nutrition Information: 55 Calories, 2.3g Fat, .3g Saturated Fat, 173mg Sodium Tracker: ½ cup Vegetables

Chocolate Chip Meringues

On February 1, 2019 / Dessert

Ingredients: 3 large egg whites 1/4 teaspoon cream of tartar 1/8 teaspoon salt 3/4 cup sugar 1/4 cup unsweetened cocoa, divided 1/4 teaspoon vanilla extract 1/3 cup mini chocolate chips Preheat oven to 250°. Cover a baking sheet with parchment paper. Place egg whites, cream of tartar, and salt in a large bowl; beat with a mixer at high speed until foamy. Combine sugar and 3 tablespoons cocoa, stirring with a whisk. Gradually add sugar mixture to egg white mixture, 1 tablespoon at a time, beating at medium speed until stiff peaks form. Gently fold in mini-chips and vanilla. Spoon mixture into a pastry bag fitted with a 1/2-inch round tip or large zip-top plastic bag with 1 corner snipped to form 1/2-inch opening. Pipe 30 (2-inch-round) mounds 1/4 inch apart onto prepared baking sheet. For a quicker method, just spoon one tablespoon of mixture onto prepared baking sheet 1/4