Appetizer

Baked Polenta & Tomato Salad

Baked Polenta & Tomato Salad

TOMATOES They have something hard to get in any other food–lycopene. And, because of this, tomatoes can help protect skin from UV rays, lower cholesterol, and even prevent some cancers. 1 cup balsamic vinegar 1/2 teaspoon honey 2-3 bay leaves 1/4 teaspoon red pepper flakes 3 ripe tomatoes 18 ounces packaged of prepared polenta 2 tablespoons olive oil salt & pepper fresh basil leaves In a small pot, combine the balsamic vinegar, honey, bay leaves, and red pepper flakes. Stir until honey is dissolved into the vinegar. Over medium heat, allow the vinegar to reach a low boil. Cook for about 10 minutes until it has reduced by half and the consistency of honey. Allow to cool, remove bay leaves. Slice the polenta into thin (1/4 inch) slices. Brush each side with a very light covering of olive oil.  Sprinkle salt and pepper. Place on a baking sheet lined with

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Vegetable Salsa

Serving Size 1/2 c Ingredients 1 cup diced zucchini 1 cup chopped red onion 2 red bell peppers, seeded and diced 2 green bell peppers, seeded and diced 4 tomatoes, diced 2 garlic cloves, minced 1/2 cup chopped fresh cilantro 1 teaspoon ground black pepper 2 teaspoons sugar 1/4 cup lime juice 1 teaspoon salt   Instructions Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.  Serve with baked chips.  *For hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers. Nutrition Information 20 Calories; 0g Fat; 1g Protein; 5g Carbohydrate; 150mg Sodium; 1g Fiber; 12mg Calcium

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Faux Chicken Salad

Serving Size 2 Ingredients 1 (15 ounce) can chickpeas 1 green pepper or celery, diced 1/2 onion, diced 1/2 cup light mayonnaise or ranch dressing (Or vegan mayonaise) salt and pepper, to taste Instructions Pour the chickpeas in a medium bowl, and mash with a potato masher until chunky.Toss in green pepper, onion, dressing and seasoning and stir. You can serve it by itself, in a wrap, or on a sandwich with a big fat slice of tomato.  Even meat eaters love it! Nutrition Information 187 Calories; 3g Fat (14.2% calories from fat); 10g Protein; 32g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 12mg Sodium.   Tracker Information:  1-oz.-eq meat, 1/2 tsp. fat.

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Chocolate Dip for Fruit

Serving Size 1/4 cup Number of Servings 12 Ingredients 1 cup skim milk 2 tablespoons diet margarine 1/2 cup unsweetened cocoa, sifted 4 packs Equal 1/2 teaspoon ground cinnamon 1 teaspoon vanilla extract 8 ounces non-fat cream cheese, softened 1 cup lite whipped topping, thawed Instructions In a small saucepan scald milk. Melt the margarine in another saucepan. Add to margarine, the cocoa and cook over low heat for 3 minutes. Do not burn. Pour the hot milk into the cocoa mixture, stirring constantly with a whisk. Add Equal and cinnamon. Stir until heated through. Combine cream cheese product and the lite whipped topping until smooth. Stir in the cooled chocolate mixture. Serve in a bowl, surrounded by fresh fruit with picks. Nutrition Information 62 Calories; 2g Fat (34.0% calories from fat); 4g Protein; 5g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 142mg Sodium

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Caramel Corn

Caramel Corn

Number of Servings 12 Ingredients 24 cups air-popped corn 1 cup brown sugar ¼ cup whipped butter 1/3 cup light corn syrup ½ tsp. salt ½ tsp. baking soda Instructions Prepare popcorn and place in a heavy, clean, brown paper bag (your grocery store will be happy to give you one). Mix brown sugar, margarine, corn syrup, and salt in a deep microwave-safe mixing bowl. Microwave on high power for two minutes. Stir and then microwave another two minutes. Stir in soda. Pour syrup over popcorn and shake. Microwave the bag on high power for 1½ minutes. Shake the bag and microwave another 1½ minutes. Pour caramel corn on a baking sheet to cool. Store in an air-tight container. Nutrition Information 155 calories; 3g fat (17.8% calories from fat); 2g protein; 31g  carbohydrates; 2g dietary fiber; 7mg cholesterol; 184mg sodium. LIVE IT TRACKER:  1 oz-eq Grain, 1/2 tsp. fat This recipe taken

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Veggie Dip

Veggie Dip

Number of Servings 21 Ingredients 1-1/2 cups fat-free plain Greek yogurt 1 cup light mayonnaise 1 can (8-ounce) sliced water chestnuts, drained 1/2 cup finely chopped carrots 1/2 cup finely chopped broccoli 1 pack (10-ounce) frozen chopped spinach, thawed 1 package low-sodium dry vegetable soup mix 1 teaspoon Worcestershire sauce Instructions Combine all ingredients in a medium bowl and mix well. Cover and refrigerate for several hours to let flavors blend. Place dip in a hollowed out bread bowl and garnish with fresh vegetable and bread cubes. Makes about 4 cups. Nutrition Information 51 Calories; 2g Fat (41.8% calories from fat); 2g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 167mg Sodium.

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Tomato Viniagrette

Number of Servings 4 Ingredients 1/3 cup water 3 tbsp. cider vinegar 1 tbsp. chopped purple onion ¼ tsp. ground coriander 1/8 tsp. sugar 1/8 tsp. dry mustard 1/8 tsp. paprika dash of chili powder & garlic powder 2 medium tomatoes cut into ¼” slices   Instructions Combine first 9 ingredients.  Place tomato in an 11x7x1½” baking dish.  Pour vinegar mixture over tomato and marinate in refrigerator at least 30 minutes.  Serve on individual lettuce-lined salad plates, if desired. Nutrition Information 17 Calories; .2g Fat; Protein .5g, Carbohydrate 4g; Cholesterol 0mg; Sodium 6mg; Iron .4mg Tracker Information:  ½ cup vegetable

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Gazpacho

Gazpacho

Serving Size 1 Cup Number of Servings 4 Ingredients   1 1/4 cups chopped peeled cucumber, divided ½ teaspoon. sugar 1/2 cup chopped green bell pepper ¼ teaspoon salt 2 tablespoons chopped onion ¼ teaspoon dried oregano 1 tablespoon chopped seeded jalapeño pepper ¼ teaspoon hot sauce 1 tablespoon white vinegar 1 garlic clove ¾ cup water 1 14.5 oz-can whole tomatoes, undrained Instructions   Place 1 cup cucumber and next 10 ingredients (cucumber through tomatoes) in a food processor or blender and process until mixture is puréed. Pour into a bowl; stir in water. Cover and chill. Top each serving with 1 tablespoon remaining cucumber. Nutrition Information 37 calories, .2g fat, 1.4g protein, 8.7g carbohydrate, .7g fiber, 165mg sodium

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Black Pepper Pasta Salad with Proscuitto

Black Pepper Pasta Salad with Proscuitto

Number of Servings 8 Ingredients   8 ounces uncooked elbow macaroni 3 cups (1 1/2-inch) slices asparagus (about 1 pound) 1 teaspoon olive oil 2 ounces prosciutto, chopped 1/2 cup thinly sliced shallots 6 tablespoons light mayonnaise 1 teaspoon grated lemon rind 1 tablespoon chopped fresh tarragon 2 tablespoons fresh lemon juice 1 teaspoon freshly ground black pepper 1 cup diced tomato 1 1/2 ounces Romano cheese, grated (about 1/3 cup packed) Instructions Cook pasta according to package directions, omitting salt and fat. Add asparagus during the last 2 minutes of cooking. Drain and rinse under cold water; drain.  Heat a large nonstick skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Add prosciutto, and cook for 6 minutes or until crisp, stirring occasionally. Remove prosciutto from pan using a slotted spoon, leaving drippings in pan. Drain prosciutto on paper towels. Add the shallots to drippings in

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Trail Mix

Serving Size 1/2 cup Number of Servings 4 Ingredients 1-1/2 cups shredded wheat cereal 1/2 cup dried chopped mixed fruit 1/4 cup dry roasted peanuts Instructions Mix and place in an airtight container. Nutrition Information 148 Calories; 5g Fat (28.3% calories from fat); 4g Protein; 24g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 192mg Sodium.

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