Entree

Southern Black-eyed Pea Salad

Southern Black-eyed Pea Salad

2 tbsp cooking oil 4 cups yellow summer squash, quartered lengthwise and sliced thin 2 to 4 fresh chopped jalapeno peppers, seeded if desired 4 cloves garlic, minced 1 tsp cumin seeds, crushed 2 15-oz cans black-eyed peas, rinsed and drained 1/4 cup sliced green onions 2 tbsp snipped fresh cilantro or parsley 1/2 tsp salt 2 cups chopped tomatoes In a large skillet, heat oil over medium heat. Add squash, peppers, garlic, and cumin; cook for 5 to 6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat and cool. In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro or parsley, and salt. Cover and chill. When you are ready to serve, toss the pea mixture together with the 2 cups chopped tomatoes. Serve with whole-wheat crackers or pita bread. Serves 8 (3/4-cup servings). Nutritional Information: 205 calories; (18.2% calories from fat); 4g fat;

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Grilled Chicken with Chipotle Barbecue Sauce

Grilled Chicken with Chipotle Barbecue Sauce

1 cup fresh or frozen dark sweet cherries, pitted and chopped 1/2 cup reduced-sodium chicken broth 1/3 cup cherry preserves 1/3 cup ketchup 2 tbsp cider vinegar 1 1/2 tsp minced canned chipotle peppers in adobo sauce 1 1/4 tsp dried thyme 1/2 tsp ground allspice 2 lbs boneless, skinless chicken breasts, trimmed of fat Stir cherries, broth, cherry preserves, ketchup, vinegar, chipotle peppers, thyme and allspice in a small bowl. Transfer to a shallow dish that is large enough to hold the chicken. Add the chicken and turn to coat thoroughly. Cover and marinate in the refrigerator for at least 2 hours (or overnight). Preheat the grill to high and oil the grill rack. Remove the chicken from the marinade and transfer the marinade to a medium skillet. Reduce the grill heat to medium and grill the chicken until cooked it is through and no longer pink in the

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Asian Chicken Wrap

Asian Chicken Wrap

Note: These are great for a picnic lunch. If you have a fire or outdoor grill at your picnic, grill the tortillas for 2 to 3 minutes until grill marks appear all around them. Remember to store these wraps in your cooler until it is time to serve them. 4 8-inch flour tortillas (preferably whole wheat) 4 oz light cream cheese 1/2 cup Asian plum sauce 1/2 cup chopped green onions 3 tbsp minced peeled fresh ginger 1 small (2-lb) roasted chicken 1 bunch watercress, stemmed Spread a thin layer of cream cheese on the tortillas and follow with a thin layer of plum sauce. Divide evenly and sprinkle green onions and ginger over tortillas. Cut chicken meat in thin slices and place on top of each tortilla. Lay watercress on top of chicken and roll tortillas into tight rolls. Serves 4. Nutritional Information: 413 calories (26.4% calories from fat);

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“Fried” Green Tomato BLT

“Fried” Green Tomato BLT

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.  

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Bistro-Style Beef Tenderloin

Bistro-Style Beef Tenderloin

Ingredients: 8 ounces beef tenderloin or sirloin steak, 1-1 1/2 inches thick, trimmed and cut into 2 steaks 1/4 teaspoon minced dried onion 1/4 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 3 teaspoons canola oil, divided 1 large sweet onion, thinly sliced 1 1/2 teaspoons all-purpose flour 1/2 cup reduced-sodium beef broth 1 teaspoon chopped fresh thyme 2 slices whole-grain baguette (1/2 inch thick), toasted 1/4 cup shredded Swiss cheese Sprinkle steaks with dried onion, 1/8 tsp. salt and pepper. Heat 11/2 tsp. oil in a medium skillet over medium-high heat. Add the steaks and reduce the heat to medium. Cook, turning once, until desired doneness, 3 to 6 minutes per side for medium-rare. Transfer the steaks to a plate and tent with foil. Position a rack in upper third of oven. Preheat broiler. Add the remaining 1 1/2 tsp. oil to the pan. Add onion and cover and

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Vegetarian Shepherd’s Pie

Number of Servings 6 Ingredients 1 tsp olive oil 1 pkg. (12-oz) Yves Ground Round or Boca Crumbles 2 large carrots, grated (1 cup) 1 medium onion, chopped (1 cup) 1/2 teaspoon rosemary, crumbled 1/2 teaspoon salt 1 tablespoon Worcestershire sauce 1 cup cream-style corn 6 small potatoes boiled and mashed with 1/2 teaspoon salt (about 3 cups) Instructions Sautee onion and grated carrot about 5 min over medium heat, add veggie ground round and heat an additional 2 minutes. Add rosemary and Worcestershire and mix well. Put mixture in casserole dish and top with corn and then potatoes. Bake at 350 about 30 min. Variations: Add garlic to mashed potatoes and sprinkle extra rosemary on top. Nutrition Information 360 Calories; 5g Fat (11.3% calories from fat); 13g Protein; 71g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 725mg Sodium

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Crockpot Chicken Stew

Number of Servings 4 Ingredients 2 cups water 1/2 pound boneless skinless chicken breasts, cut into chunks 7 ounces navy beans, drained 8 ounces low-sodium stewed tomatoes 1/2 cup thinly-sliced carrots 1/2 cup chopped onion 1/8 teaspoon garlic powder 1 bay leaf 1/2 teaspoon crushed dry leaf basil 1/4 teaspoon crushed dry leaf oregano 1/4 teaspoon paprika 1 teaspoon low-sodium instant chicken bouillon Instructions Preparation: Combine all of the ingredients in Crock-Pot; cook on low heat 8-10 hours. Discard bay leaf before serving. Serve each with a 2-inch square of cornbread or make cornbread sticks. Suggestions: Basil and oregano are considered kid-friendly herbs, but may be omitted if too overpowering. Bring a small amount of the broth to a boil with the herbs and add to the stew. Nutrition Information 290 Calories; 3g Fat (9.2% calories from fat); 26g Protein; 41g Carbohydrate; 14g Dietary Fiber; 33mg Cholesterol; 404mg Sodium

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Vegetarian Stuffed Peppers

Number of Servings 6 Ingredients 6 medium red or green bell peppers 1 tsp. olive oil ¾ cup finely chopped shallots 4 cups chopped mushrooms 1 cup chopped fresh parsley ¼ cup slivered almonds, toasted 3 tbsp. dry sherry 1½ teaspoons ancho chile powder 2½ cups hot cooked brown rice 1 cup tomato juice ½ tsp. freshly ground black pepper ½ tsp. garlic powder ¼ tsp. salt ¼ cup (1 oz.) grated fresh Parmesan cheese   Instructions Preheat oven to 350° F. Cut the tops off of the bell peppers and discard seeds and membranes. Cook peppers in boiling water for 5 minutes and drain. Heat oil in a large nonstick skillet over medium-high heat. Add shallots and sauté for 3 minutes or until tender. Add mushrooms and sauté for 4 minutes or until tender. Add parsley, almonds, sherry and chile powder and sauté for 3 minutes. Add rice, tomato

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Zucchini Noodles

Zucchini Noodles

Number of Servings 2 Ingredients 1/2 teaspoon oil Pinch of salt 1 tablespoon almond flour 4 large zucchinis, sliced with a julienne peeler 1/2 tablespoons extra-virgin olive oil 2 cloves garlic, minced 1/2 teaspoon red pepper flakes (or more to taste) 1 tablespoon minced parsley 1/4 teaspoon black pepper Instructions Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and when it is melted, add the almond flour and a pinch of salt. Stir often with a wooden spoon, until toasty brown, about two minutes. Remove crumbs from the pan and save for garnish. In the same skillet, add the julienned zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.  In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds. Transfer the zucchini noodles

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Zucchini Lasagna

Zucchini Lasagna

Number of Servings 8 Ingredients 1 lb. 93% lean beef 3 cloves garlic 1/2 onion 1 tsp olive oil Salt and pepper 28 oz. can crushed tomatoes 2 tbsp. chopped fresh basil 3 medium zucchini, sliced 1/8″ thick 15 oz. part-skim ricotta 16 oz. part-skim mozzarella cheese, shredded 1/4 cup Parmesan cheese 1 large egg Instructions In a medium sauce pan, brown meat and season with salt. When cooked, drain in colander to remove any fat. Add olive oil to the pan and sauté garlic and onions about two minutes. Return the meat to the pan; add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40 minutes, covered. Do not add extra water, the sauce should be thick.  Timesaver tip – Double or trip the recipe and freeze for later. Meanwhile, slice zucchini into 1/8″ thick slices, lightly salt and set aside for 10 minutes. Zucchini has a

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