Roasted salmon with lemon and dill
Servings: 4
Preparation time: 10 minutes
Cooking time: 15 to 20 minutes
INGREDIENTS
4 (6-ounce) salmon fillets
2 teaspoons lemon pepper seasoning
8 fresh dill sprigs
4 lemon slices, halved
Heat oven to 425 degrees. Place salmon on lightly coated rack on foil-lined rimmed baking sheet. Sprinkle with lemon pepper seasoning. Place 2 dill sprigs and 2 lemon slice halves on each fillet. Bake 15 to 20 minutes or just until fish is opaque; serve warm.
Per serving: 221 calories, 36 grams protein, 8 grams fat (33 percent calories from fat), 1.4 grams saturated fat, no carbohydrate, 80 mg cholesterol, 130 mg sodium, no fiber. Carb count: 0.
Fusilli vegetable toss
Servings: 6
Preparation time: 15 minutes
Cooking time: for the pasta; chilling time: 2 hours
INGREDIENTS
3 cups fusilli
1 cup fresh broccoli florets
1 cup carrots, shredded
1 (14-ounce) can water-packed quartered artichokes, drained
1 cup grape tomatoes, halved
4 green onions, sliced
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 cup Italian dressing with parmesan
1/2 cup crumbled feta cheese
Cook fusilli according to directions. Just before pasta is done, add broccoli and carrots and cook 1 minute; drain. Rinse with cold water; drain again. Return to pot and stir in artichokes, tomatoes, green onions, oregano and basil. Add dressing; toss to coat. Cover and chill 2 hours. Sprinkle with feta and serve.
Per serving: 300 calories, 11 grams protein, 7 grams fat (20 percent calories from fat), 2.5 grams saturated fat, 49 grams carbohydrate, 13 milligrams cholesterol, 405 milligrams sodium, 4 grams fiber. Carb count: 3.5.
Fruit tarts
Servings: 10
Preparation time: less than 15 minutes
Cooking time: 9 to 13 minutes; cooling time: 30 minutes; refrigeration time: 30 minutes
INGREDIENTS
1 (15-ounce) package refrigerated pie crusts (2 crusts)
5 cups fresh fruit, such as blueberries, raspberries or sliced medium strawberries
1 (16-ounce) jar strawberry glaze
Light whipped cream
Heat oven to 450 degrees. Unfold crusts; press out fold lines. With 4-inch round cutter, cut 5 rounds from each crust. Turn over ungreased, regular-size muffin tins and fit rounds over outside of each tin. Pinch 5 equally spaced pleats around sides of each crust. Prick each pastry cup generously with fork. Bake 9 to 13 minutes or until light golden brown. Allow to cool on the tins about 30 minutes. Remove from muffin tins to cool further.
Meanwhile, in a large bowl, combine fruit and glaze; stir gently to mix. Refrigerate 30 minutes or until thoroughly chilled. Just before serving, spoon 1/2 cup fruit mixture into each cooled tart crust. Garnish with whipped cream and serve immediately.
Per tart: 245 calories, 2 grams protein, 10 grams fat (35 percent calories from fat), 4.1 grams saturated fat, 40 grams carbohydrate, 4 milligrams cholesterol, 252 milligrams sodium, 2 grams fiber. Carb count: 2.5.
Wasabi sweet potato fries
Heat oven to 400 degrees. Cut 2 pounds peeled sweet potatoes into thick “fingers” and place on a large roasting pan. Whisk 1 to 2 tablespoons olive oil and 1/4 to 1/2 teaspoon wasabi paste together.
Drizzle it over potatoes; toss together using your hand. Sprinkle evenly with coarse salt; roast 20 to 25 minutes or until crisp and golden.
Sprinkle with chopped fresh parsley; serve.
To make wasabi paste: Combine 1 tablespoon wasabi powder with 2 to 3 teaspoons water.
Cobb salad
In a large bowl, toss 12 cups torn romaine with 1/3 cup reduced-fat blue cheese dressing; divide among 4 dinner plates.
Divide and arrange 2 cups leftover diced cooked chicken, 2 slices cooked and crumbled bacon and 3 seeded and chopped medium tomatoes among the plates. Top each salad with 1 to 2 tablespoons more blue cheese dressing.
To make your own reduced-fat blue cheese dressing:
Whisk together 1/4 cup crumbled blue cheese, 2 tablespoons reduced-fat sour cream and 2 tablespoons low-fat mayonnaise. Stir in 1/4 cup buttermilk, 1 tablespoon white-wine vinegar, 1 tablespoon chopped fresh parsley and 1 tablespoon sliced green onion. Season with coarse salt and pepper to taste.
Beany sloppy joes
In a large skillet, combine 1 (15-ounce) can rinsed and drained black-eyed peas, 1 (15-ounce) can rinsed reduced-sodium kidney beans, 1 1/2 cups marinara sauce, 1/2 cup frozen cut green beans, 1/2 cup chopped green bell pepper, 1 tablespoon Worcestershire sauce, 2 teaspoons red wine vinegar and 1 1/2 teaspoons chili powder; mix well. Bring to a boil on medium-high. Reduce heat to low, partially cover and simmer 12 minutes or until peppers are tender. Spoon onto toasted whole-grain hamburger buns. Accompany the sandwiches with frozen hash-browned potatoes and a mixed green salad.
Spaghetti and meatballs
Heat oven to 350 degrees. Combine 1 pound 95 percent lean ground beef, 1/2 cup soft bread crumbs, 1 egg, 1/4 teaspoon onion powder, 1 clove minced garlic, 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; mix lightly but thoroughly. Shape into 12 (2-inch) meatballs. Place on rack in broiler pan. Bake 25 to 30 minutes or until internal temperature reaches 160 degrees. Combine the cooked meatballs and 1 (24- to 26-ounce) jar any red pasta sauce in a large saucepan; heat through, stirring occasionally. Serve over cooked spaghetti.
Pork stir-fry
Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound pork loin cut into 1/2-inch strips and cook 2 minutes or until cooked through.
Add 1 (16-ounce) package any frozen stir-fry vegetable mixture and 1/2 cup stir-fry sauce. Continue to stir-fry 3 minutes or until mixture is hot.
Serve over quick-cooking rice.
Marinated strawberries
Combine 4 cups halved fresh medium strawberries, 1 tablespoon light brown sugar and 1 tablespoon balsamic vinegar. Toss and let stand at room temperature for 30 minutes. Toss again before serving.
