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Here are a
few recipes with a lower caloric count. Hawaiian foods tend to be higher in
calories and fats but as we say here Ono (good).
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Suggest a Recipe
and share your good taste with others.
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Turkey Chili
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1 pound lean ground turkey breast
1 small onion, chopped
3 (15 ounce) cans no-salt added dark red kidney beans, drained
3 (14.5 ounce) cans no-salt added stewed tomatoes, undrained
1 cup water
2 celery stalks, chopped
1 medium bell pepper, seeded and chopped
1/4 cup vinegar
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried parsley
1 teaspoon dried basil
1/2 cup red wine
Heat a large stockpot over medium-high heat until hot. Add
ground turkey breast and chopped onion and cook until browned.
Remove from heat and drain. Return the turkey and onions to the
stockpot. Add the remaining ingredients except for the red wine
and bring to boil. Reduce heat and simmer on low heat for 2
hours. Add the red wine and continue cooking for another hour.
Makes 8 Servings
Serving Size: 2 cups
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Nutrients per serving:
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Calories: 266
Total fat: 2 grams (5% of calories)
Saturated fat: trace
Cholesterol: 35 mg
Sodium: 651 mg
Carbohydrate: 39 grams (58% of calories)
Protein: 24 grams (37% of calories)
Dietary fiber: 13 grams
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Marinated Tuna Steaks
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4 (4 ounce) tuna steaks
1 small onion, thinly sliced and separated into rings
1/2 cup white wine vinegar
1 tablespoon and 1 teaspoon sugar
2 teaspoons dried mint
Salt and pepper to taste
Place tuna and onion in a shallow baking dish. Combine vinegar
and next 3 ingredients and pour over tuna and onion. Cover and
marinate in the refrigerator about 2 hours, turning
occasionally. Remove tuna and set aside. Place onion and
marinade in heavy duty foil and seal tightly.
Generously coat grill of barbecue or broiler rack with cooking
spray. Place over medium-hot coals or in a preheated broiler.
Place tuna steaks on the grill/rack and cook 6-8 minutes. Turn
the steaks and place the foil packet on grill/rack. Continue
cooking tuna and onion packet 6-8 minutes or until fish flakes
easily with a fork. Serve onion and heated marinade over tuna
steaks.
Makes 4 servings
Serving Size: 1 tuna steak
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Nutrients per serving:
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Calories: 195
Total fat: 6 grams (26% of calories)
Saturated fat: 1 gram
Cholesterol: 43 mg
Sodium: 436 mg
Carbohydrate: 8 grams (18% of calories)
Protein: 27 grams (56% of calories)
Dietary fiber: 1 gram
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Tortellini and Chicken Salad
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8 ounces cheese-filled tortellini
2 boneless, skinless chicken breasts, cooked and chopped
1/2 red and 1/2 yellow bell pepper, seeded and coarsely chopped
1/3 cup dry white wine
1 tablespoon olive oil
2 tablespoons lemon juice
1 teaspoon dried tarragon leaves
1 teaspoon sugar
Salt and pepper to taste
4 cups chopped dark green lettuce (romaine, red leaf, etc.)
Cook tortellini as directed, drain and rinse. Combine
tortellini, chicken and bell pepper in a large bowl and mix.
Combine remaining ingredients (except lettuce) and shake well to
mix. Add dressing to chicken and tortellini and marinate in the
refrigerator for 2 hours. Toss tortellini and chicken mixture
with lettuce and serve.
Makes 4 Servings
Serving Size: 2 1/2 cups
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Nutrients per serving:
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Calories: 308
Total fat: 8 grams (23% of calories)
Saturated fat: 2 grams
Cholesterol: 72 mg
Sodium: 277 mg
Carbohydrate: 32 grams (42% of calories)
Protein: 26 grams (34% of calories)
Dietary fiber: 6 grams
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Tequila Chicken
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6 boneless, skinless chicken breasts
1/4 cup tequila or chicken broth
6 ounces frozen limeade concentrate
1 tablespoon grated lime peel
3 cloves garlic, finely chopped
Combine all marinade ingredients in a shallow container and mix
well. Poke each chicken breast a couple times with a fork and
place in marinade. Marinate in the refrigerator for at least
one
hour.
Spray grill with nonstick cooking spray and heat to medium-high
heat. Remove chicken from marinade and grill 5 to 7 minutes per
side or until chicken is no longer pink in center, brushing
occasionally with marinade. Discard any remaining marinade.
Makes 6 servings
Serving size: 1 breast
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Nutrients per serving:
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Calories: 337
Total fat: 3 grams (9% of calories)
Saturated fat: 1 gram
Cholesterol: 137 mg
Sodium: 154 mg
Carbohydrate: 15 grams (19% of calories)
Protein: 55 grams (72% of calories)
Dietary fiber: trace
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Baked Rigatoni
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4 cups cooked rigatoni pasta
3 slices bread
1 teaspoon dried parsley
1 teaspoon olive oil
2 cloves garlic, finely chopped
2 cups reduced sodium, reduced fat chicken broth
3 teaspoons cornstarch
Salt and pepper to taste
1/2 cup sun dried tomatoes (not packed in oil)
1 (14 ounce) can artichoke hearts, drained
1/4 cup grated Romano or Parmesan cheese
Tear bread and place in a blender or food processor. Add parsley
and pulse-blend into bread crumbs. Heat oil in a large nonstick
skillet over medium heat. Sauté garlic for 3 minutes. Combine
broth, cornstarch and salt and pepper to taste and shake in a
tightly covered container. Add to skillet and heat to boiling,
stirring constantly. Reduce heat and simmer for 1 minute or
until thickened. Stir in tomatoes and artichoke hearts and mix
well. Toss with pasta and place in a casserole dish. Sprinkle
with bread crumbs and cheese and bake at 350°F for 25 minutes or
until heated through.
Makes 6 Servings
Serving Size: 10 ounces
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Nutrients per serving:
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Calories: 285
Total fat: 7 grams (22% of calories)
Saturated fat: 1 gram
Cholesterol: 3 mg
Sodium: 563 mg
Carbohydrate: 44 grams (59% of calories)
Protein: 14 grams (19% of calories)
Dietary fiber: 5 grams
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The Californian Sandwich
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8 slices pumpernickel bread
4 leaves, romaine or red leaf lettuce
12 ounces boneless, skinless turkey breast
1/2 cup fat-fat cream cheese
1 1/2 cups alfalfa sprouts
1 medium mango, peeled and thinly sliced
1 pear, cored and thinly sliced
Spread 1 tablespoon cream cheese on each slice of bread. Place 1
lettuce leaf, 3 ounces of turkey breast and 1/4 of the alfalfa
sprouts on top of the cream cheese. Place mango and pear slices
on top of alfalfa sprouts and top with remaining slice of
bread.
Makes 4 Servings
Serving Size: 1 sandwich
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Nutrients per serving:
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Calories: 344
Total fat: 3 grams (9% of calories)
Saturated fat: 1 gram
Cholesterol: 55 mg
Sodium: 626 mg
Carbohydrate: 48 grams (55% of calories)
Protein: 31 grams (36% of calories)
Dietary fiber: 7 grams
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Hawaiian Punch Salad
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This recipe was submitted by club member
and personal chef Marc J. of Sunnyvale, CA.
24 ounces torn Romaine lettuce
1/4 cup grated Mozzarella Cheese
1/2 mango, diced
4 strawberries, quartered
1/4 cup diced pineapple
1 boneless, skinless chicken breast, grilled and chopped
1/2 avocado, sliced
1/4 red onion, sliced
Citrus Vinaigrette
1/3 cup freshly squeezed grapefruit juice
1/3 cup freshly squeezed orange juice
1/3 cup plain or orange flavored nonfat yogurt.
salt to taste
Combine all citrus vinaigrette ingredients in a jar with a tight
fitting lid. Shake until well mixed. In a large salad bowl,
combine romaine lettuce, strawberries, mango and pineapple.
Drizzle dressing over salad, and toss to coat. Top with chicken,
shredded cheese, red onion and avocado and serve.
Makes 4 servings
Serving size: 12 ounces
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Nutrients per serving:
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Calories: 206
Total fat: 7 grams (29% of calories)
Saturated fat: 2 grams
Cholesterol: 41 mg
Sodium: 99 mg
Carbohydrate: 18 grams (34% of calories)
Protein: 20 grams (37% of calories)
Dietary fiber: 5 grams
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Hawaiian Pork Chops
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4 (6 ounce) lean center-cut loin pork chops
1 egg white, lightly beaten
1/4 cup unsweetned pineapple juice
1 tablespoon low-sodium soy sauce
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1 cup dry breadcrumbs
1 teaspoon dried Italian seasoning
1/4 teaspoon paprika
Trim excess fat from pork chops. Combine egg white and next 4
ingredients in a shallow container and stir well. In another
shallow container, combine the breadcrumbs, Italian seasoning
and paprika and set aside.
Spray a roasting pan and rack with nonstick cooking spray. Dip
each pork chop in the liquid mixture and then lightly coat in
the breadcrumb mixture. Place pork chops on the rack in the
roasting pan.
Bake for 15-20 minutes (depending on thickness) at 350 degrees,
turn and then continue to bake another 15-20 minutes or until no
longer pink in the center.
Makes 4 servings
Serving Size: 1 pork chop
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Nutrients per serving:
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Calories: 302
Total fat: 7 grams (21% of calories)
Saturated fat: 2 grams
Cholesterol: 111 mg
Sodium: 531 mg
Carbohydrate: 18 grams (25% of calories)
Protein: 39 grams (54% of calories)
Dietary fiber: 1 gram
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Turkey Scallopini
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1/4 cup all purpose flour
4 (4 ounce) turkey breast cutlets
Salt and freshly ground black pepper to taste
2 teaspoons olive oil, divided
2 cloves garlic, minced
2 teaspoons chopped fresh sage
1/4 cup dry white wine
1/2 cup reduced sodium reduced fat chicken broth
2 teaspoons fresh lemon juice
Spread flour on a large plate. Pat turkey cutlets with paper
towels and season with salt and pepper. Dredge lightly in flour.
In a large nonstick skillet, heat 1 teaspoon olive oil over
medium high heat. Add turkey cutlets and cook until no longer
pink inside, about 2-4 minutes per side. Remove cutlets and keep
warm.
Add remaining 1 teaspoon olive oil, garlic and sage and cook for
about one minute. Add wine and broth and bring to boil. Reduce
heat and add lemon juice and turkey breasts to skillet. Cook
over low heat for 2 minutes, turning occasionally to coat.
Makes 4 Servings
Serving Size: 1 cutlet
Nutrients per serving:
Calories: 189
Total fat: 3 grams (16% of calories)
Saturated fat: 1 gram
Cholesterol: 70 mg
Sodium: 134 mg
Carbohydrate: 7 grams (16% of calories)
Protein: 29 grams (68% of calories)
Dietary fiber: trace
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Mushroom Barley Casserole
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1 small leek
1 teaspoon olive oil
1 pound fresh mushrooms, sliced
2 cloves garlic, minced
3/4 cup pearl barley, uncooked
1 (15 ounce) can reduced sodium broth (vegetable, chicken or
beef)
1/3 cup dry white wine
1/4 cup grated parmesan cheese
Salt and pepper to taste
Remove the tip and tough outer leaves from leek and rinse well.
Finely chop leek. Add oil to a large nonstick skillet and heat
over medium heat until hot. Add chopped leek, mushrooms, and
garlic and sauté until mushrooms are tender. Add uncooked
barley, broth, white wine and bring to a boil. Cover and reduce
heat, and simmer 15 to 18 minutes or until barley is tender and
most of the liquid is absorbed. Remove from heat and let stand 5
minutes. Toss with a fork and sprinkle with cheese.
Makes 6 Servings
Serving Size: 6 ounces
Nutrients per serving:
Calories: 161
Total fat: 2 grams (13% of calories)
Saturated fat: 1 gram
Cholesterol: 3 mg
Sodium: 82 mg
Carbohydrate: 26 grams (65% of calories)
Protein: 9 grams (22% of calories)
Dietary fiber: 5 grams
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Strawberry Cooler
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8 ounces low-fat strawberry yogurt
1 cup ice cubes
1/2 cup sliced strawberries
1 teaspoon vanilla extract
4 ounces club soda
Combine all ingredients except club soda in a blender and
process until smooth. Evenly divide mixture between 2 tall
glasses. Fill the glasses with club soda.
Makes 2 Servings
Serving Size: 12 ounces
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Nutrients per serving:
***********************
Calories: 131
Total fat: 1 gram (10% of calories)
Saturated fat: 1 gram
Cholesterol: 5 mg
Sodium: 76 mg
Carbohydrate: 25 grams (75% of calories)
Protein: 5 grams (15% of calories)
Dietary fiber: 1 gram
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Chicken Fricassee
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4 (4 ounce) boneless, skinless chicken breasts
1 1/3 cups diagonally sliced carrots
1 medium onion, coarsely chopped
1 cup frozen whole kernel corn
3 cups sliced mushrooms (1/2 pound)
1 1/2 cups water
1/4 cup dry white wine
1/2 teaspoon chicken flavored bouillon granules
1/2 teaspoon dried tarragon
1/2 teaspoon dried thyme
1 bay leaf
2 tablespoons cornstarch
1/2 cup evaporated skim milk
1 teaspoon lemon juice
Season chicken breasts with pepper and set aside. Spray a large
pot with nonstick cooking spray and heat over medium-high heat
until hot. Add chicken and cook for 2 minutes on each side until
browned. Add carrots and next 9 ingredients and bring to boil.
Cover, reduce heat and simmer for 15 minutes or until chicken is
tender and no longer pink.
Remove chicken from pot and keep warm. Combine cornstarch and
milk and add to vegetable mixture. Bring to boil, stirring
constantly. Reduce heat and simmer until thickened. Remove from
heat, stir in lemon juice and discard bay leaf. Spoon vegetable
mixture around chicken breasts and serve.
Makes 4 Servings
Serving Size: 1 chicken breast and 8 ounces vegetables
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Nutrients per serving:
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Calories: 260
Total fat: 2 grams (8% of calories)
Saturated fat: 1 gram
Cholesterol: 67 mg
Sodium: 137 mg
Carbohydrate: 27 grams (42% of calories)
Protein: 32 grams (50% of calories)
Dietary fiber: 4 grams
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Stuffed Acorn Squash
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Nonstick cooking spray
1/2 cup celery, sliced
1/2 cup carrot, sliced
1 teaspoon finely chopped jalapeno
1 cup cooked brown rice
1 cup breadcrumbs
1/2 cup dried apricots, chopped
1/2 cup dried pitted prunes, chopped
1 cup reduced-sodium vegetable broth
Salt and pepper to taste
1/3 cup egg substitute
2 small acorn squash, cut in half and seeded
Spray a nonstick skillet with cooking spray and heat over medium
heat until hot. Add celery, carrots and jalapeno and sauté until
tender (5-8 minutes). In a large bowl, combine rice,
breadcrumbs, sautéed vegetables and dried fruit. Stir in broth
and egg substitute and season with salt and pepper and mix
well.
Spoon mixture into hallowed out quash halves and place in a
baking dish. Add 1-inch hot water and cover with aluminum foil.
Bake at 350 degrees for about an hour or until squash is
fork-tender.
Makes 4 Servings
Serving Size: 1/2 stuffed squash
Nutrients per serving:
Calories: 395
Total fat: 3 grams (7% of calories)
Saturated fat: 1 gram
Cholesterol: 1 mg
Sodium: 696 mg
Carbohydrate: 86 grams (83% of calories)
Protein: 11 grams (10% of calories)
Dietary fiber: 9 grams
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Lemon Garlic Salmon
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4 (4 ounce) salmon filets
1 tablespoon reduced calorie margarine or butter
3 cloves garlic, minced
Juice of 1 lemon (or 3 tablespoons)
Salt and pepper to taste.
Melt margarine in large nonstick skillet over medium heat. Stir
in garlic and sauté for 1 minute. Place salmon filets in skillet
and sprinkle with lemon juice on both sides. Cook approximately
4 minutes per side or until fish flakes easily with fork.
Makes 4 Servings
Serving Size: 1 filet
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Nutrients per serving:
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Calories: 150
Total fat: 5 grams (33% of calories)
Saturated fat: 1 gram
Cholesterol: 59 mg
Sodium: 111 mg
Carbohydrate: 2 grams (5% of calories)
Protein: 23 grams (63% of calories)
Dietary fiber: trace
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Artichoke Rice Pilaf
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2 (6 ounce) jars marinated artichoke hearts
2 cups quick cooking rice
2 cups water
2 cubes reduced sodium chicken flavored bouillon
1 (2 ounce) jar chopped pimentos
1/4 cup grated Parmesan
Chopped parsley
Drain artichoke marinade into a measuring cup and add enough
water to equal 2 cups. Place water/marinade mixture and bouillon
cubes in a medium saucepan and bring to boil. Add rice and
cover. Remove from heat and let stand for 5 minutes. Stir in
half of the artichokes, the pimentos and cheese and mix well.
Top with remaining artichokes and parsley and serve.
Makes 6 Servings
Serving Size: 6 ounces
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Nutrients per serving:
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Calories: 190
Total fat: 4 grams (20% of calories)
Saturated fat: 1 gram
Cholesterol: 3 mg
Sodium: 251 mg
Carbohydrate: 32 grams (67% of calories)
Protein: 6 grams (13% of calories)
Dietary fiber: 3 grams
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Turkey Joes
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1 pound extra-lean ground turkey (breast meat only)
1 small onion, chopped
2 cloves garlic, crushed
1/2 medium green pepper, diced
1 (8 ounce) can tomato sauce
2 tablespoons Worcestershire Sauce
1 tablespoon tomato paste
6 whole wheat rolls
Coat a large nonstick skillet with cooking spray and place over
medium heat. Add onion, bell pepper and garlic and cook for 3
minutes. Crumble turkey into skillet and cook for 3 minutes,
stirring occasionally. Add tomato sauce, Worcestershire Sauce,
tomato paste, salt and pepper. Simmer uncovered 10-15 minutes or
until sauce thickens. Spoon mixture onto rolls.
Makes 6 servings
Serving Size: 1 sandwich
***********************
Nutrients per serving:
***********************
Calories: 256
Total fat: 3 grams (9% of calories)
Saturated fat: 1 gram
Cholesterol: 47 mg
Sodium: 290 mg
Carbohydrate: 31 grams (50% of calories)
Protein: 25 grams (40% of calories)
Dietary fiber: 4 grams
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Lemon Basil Chicken and Rice
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4 small boneless, skinless chicken breasts
1 teaspoon garlic powder
1/2 teaspoon lemon pepper
1/2 teaspoon dried basil
1/2 teaspoon margarine or butter
1 1/2 cups water
2 cups sliced mushrooms
1 teaspoon lemon juice
1 teaspoon lemon peel
1 cup uncooked rice
Combine garlic powder, lemon pepper and dried basil and sprinkle
over chicken breasts. Melt margarine in a large nonstick skillet
over medium heat. Add chicken breasts and brown on both sides.
Remove chicken from skillet and keep warm. Add water, mushrooms,
lemon juice and peel and rice and bring to boil. Return chicken
to the skillet, cover and simmer for 15-20 minutes or until all
liquid is absorbed.
Makes 4 Servings
Serving Size: 1 chicken breast 1/2 cup rice
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Nutrients per serving:
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Calories: 311
Total fat: 2 grams (7% of calories)
Saturated fat: 1 gram
Cholesterol: 66 mg
Sodium: 128 mg
Carbohydrate: 40 grams (53% of calories)
Protein: 30 grams (40% of calories)
Dietary fiber: 1 gram
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Asparagus Dijon Vinaigrette
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2 pounds fresh asparagus, trimmed
2 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon ground black pepper
1/4 teaspoon salt
4 tablespoons toasted breadcrumbs
1 cup cherry tomatoes, halved
Steam asparagus spears until tender, drain and place in a
serving bowl. Mix olive oil, lemon juice, mustard, pepper and
salt in a container with a tight lid and shake well. Pour
vinaigrette over asparagus, sprinkle with breadcrumbs and
garnish with cherry tomatoes.
Makes 6 Servings
Serving Size: 6 ounces
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Nutrients per serving:
***********************
Calories: 75
Total fat: 4 grams (42% of calories)
Saturated fat: 1 gram
Cholesterol: 0 mg
Sodium: 115 mg
Carbohydrate: 9 rams (43% of calories)
Protein: 3 grams (15% of calories)
Dietary fiber: 3 grams
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Chicken Cordon Bleu
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6 boneless, skinless chicken breasts (approx. 4 ounces each)
2 tablespoon Dijon-style mustard
3 slices lean ham, cut in half
3 slices reduced-fat Swiss cheese, cut in half
4 slices reduced-calorie whole wheat bread
2/3 tablespoons dried parsley flakes
Preheat oven to 350 degrees. Pound chicken breasts between 2
pieces of wax paper to 1/4-inch thickness using a meat mallet or
rolling pin. Brush mustard on 1 side of each chicken breast, and
then layer 1 slice ham and cheese over mustard.
Tear bread into pieces and place in a blender or food processor.
Pulse-blend into breadcrumbs. Place breadcrumbs in a shallow
dish, add the dried parsley flakes and mix well.
Roll up chicken from the short end and secure with wooden
toothpicks and set aside. Lightly spray chicken with nonstick
cooking spray and roll in breadcrumbs to coat. Arrange chicken
in a baking dish sprayed with nonstick cooking spray. Cover and
bake for 10 minutes, uncover and bake an additional 15 minutes
or until chicken is no longer pink.
Makes 6 Servings
Serving Size: 1 chicken breast
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Nutrients per serving:
***********************
Calories: 275
Total fat: 7 grams (22% of calories)
Saturated fat: 3 grams
Cholesterol: 84 mg
Sodium: 763 mg
Carbohydrate: 8 rams (12% of calories)
Protein: 44 grams (66% of calories)
Dietary fiber: 2 grams
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Lemon Chicken Recipe
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1 pound (4 pieces) boneless, skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground red pepper (more if desired)
2 egg whites
2 teaspoons water
Lemon Sauce:
1/3 cup fat-free, reduced sodium chicken broth
1/4 cup sugar
1-1/2 teaspoons grated lemon peel
3 tablespoons lemon juice
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 clove garlic, finely chopped
Salt and pepper to taste
2 teaspoons corn starch
2 teaspoons cold water
Heat oven to 450 degrees. Spray a baking sheet with nonstick
cooking spray. Cut each chicken breast in half. Mix flour,
baking soda and red pepper in a plastic bag. Combine egg whites
and water in a medium bowl and mix well. Add chicken a few
pieces at a time and turn to coat on all sides. Remove chicken
from egg mixture and place in bag. Seal and shake to lightly
coat each piece of chicken. Place on baking sheet and bake
uncovered for about 20-25 minutes or until chicken is no longer
pink in center.
Prepare sauce when chicken is almost done baking. Heat all sauce
ingredients (except water and cornstarch) in a small saucepan
until it reaches a light boil, stirring occasionally. Combine
cornstarch and cold water and mix well. Gradually add cornstarch
mixture to the sauce. Cook, stirring constantly until thickened.
Additional cornstarch/water can be added if a thicker sauce is
desired.
Cut each chicken breast diagonally into about 5 or 6 slices.
Pour lemon sauce over chicken and serve.
Makes 4 servings
Serving Size: 1 chicken breast
Nutrients per serving:
Calories: 251
Total fat: 1 gram (5% of calories)
Saturated fat: trace
Cholesterol: 66 mg
Sodium: 481 mg
Carbohydrate: 30 grams (48% of calories)
Protein: 29 grams (47% of calories)
Dietary fiber: trace
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Spaghetti Squash
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1 (3 pound) spaghetti squash
2 tablespoons light margarine or butter
1/2 teaspoon dried basil
!/2 teaspoon dried parsley
1/4 cup grated parmesan cheese
Salt and pepper to taste
Wash outside of squash and cut in half lengthwise. Remove and
discard seeds. Place squash cut side down in a large baking
dish. Add water to a 2-inch depth in baking dish. Cut edges of
squash should be completely submerged. Bake for 60 minutes or
until inside of squash is tender. Remove from oven and allow to
cool slightly.
Scrape the inside of squash with the tines of a fork. This will
create 'spaghetti-like strands' (hence the name). Place the
stands of squash in a serving bowl, add remaining ingredients
and toss to coat.
Makes 8 Servings
Serving Size: 6 ounces
Nutrients per serving:
Calories: 77
Total fat: 3 grams (33% of calories)
Saturated fat: 1 gram
Cholesterol: 2 mg
Sodium: 110 mg
Carbohydrate: 12 grams (57% of calories)
Protein: 2 grams (10% of calories)
Dietary fiber: trace
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Spinach Salad with Flaked Salmon
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1 (14 3/4 ounce) can salmon
16 cups loosely packed whole spinach leaves
2 cups loosely packed fresh basil
1 red onion, thinly sliced
3 Roma tomatoes, seeded and thinly quartered
1 1/2 red pepper, seeded and thinly quartered
1 carrot, shredded
1 cup reduced sodium, fat-free Italian salad dressing
4 tablespoons Dijon-style mustard
1 teaspoon balsamic vinegar
4 teaspoons grated Parmesan cheese
Salt and pepper to taste
Drain salmon and flake with a fork. Rinse spinach and basil and
pat dry. Combine spinach and basil and divide into 4 servings.
Divide flaked salmon, onion, tomatoes, red pepper and carrot
between each salad.
In a small bowl, combine salad dressing, mustard and vinegar
and
mix well. Drizzle salad dressing over each salad, top with 1
teaspoon grated cheese and salt and pepper to taste.
Makes 4 Servings
Serving Size: 4 cups spinach, 3.5 ounces salmon, 6 ounces
vegetables and 2.5 ounces dressing
Nutrients per serving:
Calories: 277
Total fat: 9 grams (27% of calories)
Saturated fat: 2 grams
Cholesterol: 59 mg
Sodium: 931 mg
Carbohydrate: 25 grams (35% of calories)
Protein: 28 grams (39% of calories)
Dietary fiber: 8 grams
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******************
Almond Rice Pilaf
******************
1 1/2 cups uncooked regular long grain rice
1 medium onion, chopped
2 tablespoons reduced fat butter or margarine
1/2 teaspoon ground allspice
1/2 teaspoon ground turmeric
1/4 teaspoon salt
1/4 teaspoon curry powder
1/8 teaspoon pepper
3 cups reduced sodium chicken broth
1/4 cup slivered almonds
Heat margarine in a large nonstick skillet, add onions and rice
and cook until rice begins to brown. Stir in spices and mix
well. Place a 2-quart casserole and stir in broth. Cover and
bake about 40 minutes or until liquid is absorbed and rice is
tender. Stir in almonds just before serving.
Makes 6 Servings
Serving Size: 6 ounces
Nutrients per serving:
Calories: 239
Total fat: 6 grams (24% of calories)
Saturated fat: 1 gram
Cholesterol: 0 mg
Sodium: 450 mg
Carbohydrate: 39 grams (65% of calories)
Protein: 7 grams (11% of calories)
Dietary fiber: 2 grams
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*********************
Mushroom-Barley Dish
*********************
1 small leek
1 teaspoon olive oil
1 pound fresh mushrooms, sliced
1 clove garlic, minced
3/4 cup pearl barley, uncooked
1 2/3 cup canned no salt added vegetable or beef broth
1/3 cup dry white wine
1/4 cup grated parmesan cheese
Salt and pepper to taste
Remove the tip and tough outer leaves from leek and rinse
well. Finely chop leek. Add oil to a large nonstick skillet
and heat over medium heat until hot. Add chopped leek,
mushrooms, and garlic and sauté until mushrooms are tender.
Add uncooked barley, broth, white wine and bring to a boil.
Cover and reduce heat, and simmer 15 to 18 minutes or until
barley is tender and most of the liquid is absorbed. Remove
from heat and let stand 5 minutes. Sprinkle with cheese.
Makes 6 Servings
Serving Size: 6 ounces
Nutrients per serving:
Calories: 161
Total fat: 2 grams (13% of calories)
Saturated fat: 1 gram
Cholesterol: 3 mg
Sodium: 82 mg
Carbohydrate: 26 grams (65% of calories)
Protein: 9 grams (22 % of calories)
Dietary fiber: 5 grams
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