Walnut-crusted pesto salmon
Makes 4 servings
Preparation time: 10 minutes
Cooking time: fewer than 15 minutes
INGREDIENTS
4 (6-ounce) boneless salmon fillets
1/4 teaspoon coarse salt
1/4 teaspoon pepper
1/2 cup walnuts
4 teaspoons canola oil
1/4 cup pesto
Heat oven to 425 degrees; line a rimmed baking sheet with foil. Sprinkle both sides of salmon with salt and pepper; set aside. Pulse walnuts in food processor until they resemble fine crumbs. Place them in a pie plate. Press salmon into walnut crumbs to coat on all sides. Place fillets on baking sheet; drizzle with oil. Bake 10 minutes. Broil on high 3 minutes or until tops of salmon are golden. Remove from oven; top each salmon with pesto. Let stand 3 minutes.
Per serving: 439 calories, 40 grams protein, 30 grams fat (61% calories from fat), 3.9 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 383 milligrams sodium, 1 gram fiber.
Serve the salmon over orzo along with citrus marinated tomato salad: In a medium bowl, combine 1/4 cup Italian dressing with 1/2 teaspoon lemon zest (yellow part only). Add 1 pound ripe diced tomatoes (about 2 1/2 cups); toss gently and let stand 15 minutes. Add sourdough bread and buy a cheesecake for dessert.
Carb choices: 0.
Barbecue eye of round
In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large, thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.
Raspberry-chocolate cream
Divide half of 1 (8-ounce) thawed container frozen whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.
TIP: Cook the brown rice the day before.
Italian chicken
Heat 1 tablespoon canola oil in a large nonstick skillet on medium until hot; cook 1 pound chicken tenders 2 minutes per side or until browned. Mix together 1 (10 3/4-ounce) can less-sodium less-fat cream of mushroom soup, 1/3 cup water, 1 tablespoon chopped fresh parsley, 1 teaspoon dried basil and 2 chopped plum tomatoes; add to skillet. Cover and simmer 3 minutes or until heated through. Serve over spaghetti.
Hula ham sandwiches
Drain 1 (20-ounce) can sliced pineapple. Slice 5 kaiser rolls in half and spread 1 teaspoon Dijon mustard on each bottom half. Layer each with: 1 lettuce leaf, 2 slices reduced-fat Swiss cheese, 2 ounces deli sliced smoked ham and 1 drained pineapple slice; cover with top of roll.
Ravioli casserole
Crumble 1/2 pound lean ground beef and 1/2 cup finely chopped carrots into a 2-quart baking dish. Cover and microwave on high (100% power) 4 to 6 minutes or until beef is no longer pink and carrots are tender; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot, stirring after 3 minutes. Sprinkle with 1 cup 50% light cheddar cheese. Cover and let stand until cheese is melted.
Texas two-step black-eyed pea salad
Makes 10 servings
Preparation time: 15 minutes
Cooking time: for the rice; standing time: 15 minutes
INGREDIENTS
3 cups cooked brown rice
1 (15-ounce) can reduced-sodium black-eyed peas, rinsed
1 (11-ounce) can no-salt-added corn, rinsed
1 avocado, peeled, pitted and diced
1 cup salsa
1/2 cup chopped fresh cilantro leaves
1/4 cup sliced red onion
2 tablespoons fresh lime juice
Coarse salt and pepper to taste
In a large bowl, mix together rice, black-eyed peas, corn, avocado, salsa, cilantro, red onion, lime juice, salt and pepper. Let stand 15 minutes and serve.
Per serving: 156 calories, 4 grams protein, 4 grams fat (22% calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, no cholesterol, 198 milligrams sodium, 4 grams fiber.
Carb choices: 2.
Chunky vegetable chili
Makes about 14 cups
Preparation time: 15 minutes
Cooking time: About 35 minutes
INGREDIENTS
5 medium carrots, chopped
2 medium potatoes, diced
1 medium onion, chopped
1 small yellow bell pepper, chopped
1 tablespoon chili powder
1 teaspoon cumin
1 (28-ounce) can no-salt-added diced tomatoes with liquid
1 (14-ounce) can unsalted vegetable broth
1 (15-ounce) can reduced-sodium garbanzo beans, rinsed
1 (15-ounce) can reduced-sodium black beans, rinsed
1 (8-ounce) can no-salt-added tomato sauce
Salt and black pepper to taste
1 medium zucchini, cubed
Microwave the carrots, potatoes, onion and bell pepper 8 minutes on high (100% power); drain. Add microwaved vegetables to a Dutch oven along with the chili powder, cumin, tomatoes, vegetable broth, garbanzo beans, black beans, tomato sauce, salt and pepper. Cover; bring to boil on medium-high. Reduce heat to low and simmer 25 minutes. Add zucchini; cover and simmer 5 minutes or until zucchini is tender.
Per cup: 105 calories, 5 grams protein, no fat (no calories from fat), no saturated fat, 23 grams carbohydrate, no cholesterol, 124 milligrams sodium, 6 grams fiber.
Carb choices: 1.5.
