BBQ Cedar Plank Salmon
2-4 good sized fresh salmon fillet (preferably with skin on).
1 untreated cedar plank that will fit the salmon and your barbecue, soaked in water for at least 6 hours (preferably overnight) try using a soup can to hold it in water.
fresh dill
fresh diced green onion
fresh coarse ground black pepper
salt
1 whole lemon
real maple syrup
pure virgin olive oil
Pre-heat BBQ to high, rub the fish fillets with oil, sprinkle with dill and onion, drizzle with juice of lemon
Sprinkle cedar plank with salt and put it on the grill for about 3 minutes, until it appears mostly dry on top (remember it was soaking in water and should be quite wet)
Place salmon fillets skin down on the plank.
Turn BBQ to low, drizzle maple syrup over the fillets, cook on low for about 10 - 15 min. depending on the size of the fillet, when salmon is done - i.e.:flakes easily, slides off the cedar plank onto BBQ grill. skin down.
Turn BBQ to high, put on a bit more maple syrup and cover for 2 minutes
4 serving 97 calories - 2.9 g carbs/serving.
Mediterranean chickpea Patties
Ingredients:
Cooking Spray
4 green onion, chopped
1/2 cup fresh mushrooms, diced
2 (15oz) garbanzo beans
6 cloves fresh garlic
1/2 cup onion, chopped
3 tbsp fresh cilantro, chopped
1/2 cup onion, chopped
2 tsp fresh parsley, chopped
2 tbsp curry powder
1 tsp ground cumin
1 cup whole-wheat bread crumb
3 egg whites
Instructions:
Pre-heat oven 375 F. Spray a skillet with cooking spray and heat on medium. Add green onion and mushrooms and cook until tender.
Blend the undrained bean, garlic and onion in processor until creamy.
In a bowl, mix the bean mixture with the mushrooms and onions.
Add spices, bread crumbs and egg white. Mix Well
Spray baking sheet with cooking spray.
Form the mixture into balls and then flatten.
Place in the oven for 20 minutes or until brown.
Calories 515; Fat 12g; Carb 80 g; Fiber 27 g; Protein 25 g
Kathy's Slenderizing Recipe for Light Lasagna
1/2lb. lean ground beef or turkey breast
1/2 onion, chopped
1 clove garlic, minced
2 cups canned whole tomatoes, chopped
2 cans (8oz) tomato sauce
2 tbsp chopped fresh parsley
2 tsp dried oregano
1 tsp dried basil
1/2 tsp pepper
3 oz lasagna noodles, oven ready
1 container (8oz) low fat cottage cheese
1 package (10oz) frozen spinach
3/4 shredded low-fat mozzarella cheese
Pre-heat oven to 350 degrees F.
In large, non-stick skillet over medium heat cook meat, onion and garlic until meat browns, 8-10 minutes.
In large bowl combine tomatoes, tomato sauce, parsley, oregano, basil, pepper and meat mixture. Spread 1/3 of tomato-meat mixture in bottom of 9"x5" pan. Arrange 2 lasagna noodles over tomato-meat mixture. Combine cottage cheese with spinach and spread 1/2 of mixture over noodles. Sprinkle with half of mozzarella cheese. Repeat layers, ending with tomato-meat mixture. Cover; bake 45-55 minutes. Let stand 10 minutes before serving
206 calories 18g protein 6g Fat 19g carbs carbs 346 mg
(Louise)
Tex-Mex cilantro pesto pasta with black beans
Pesto
2 cups firmly packed cilantro
1 can (4.5oz) chopped green chilies, not drained
1/2 cup lime juice
2 tbp olive oil
3/4 tsp salt
1/2 tsp fresh ground pepper
few shakes smokey Tabasco
Couple good Tbsp Frank's Chili-Lime hot sauce
1 pkg Catelli whole wheat spirals (Rotini)
1/2 green pepper, chopped
1/2 red pepper, chopped
1 small onion, chopped
1 can black beans, rinsed and drained
1 can kernel corn, rinsed and drained 1 ripe avocado, pitted, peeled and cubed
Process Pesto ingredients in food processor until cilantro is finely chopped
Cook pasta according to directions
Saute onions and peppers in large non-stick skillet. Add pesto, black beans and corn. Heat though
Add Pasta. Mix thoroughly
Add avocado. Mix. Heat through.
Add more salt, smokey tabasco, and Frank's Chili-Lime to taste.
(Pauline)
Two-Bean Tortilla Pie
6 - 8 Servings
2 tsp canola oil, divided
1 cup frozen corn kernels
1/2 onion, chopped (about 3/4 cups)
2 garlic cloves, minced
1 large red bell pepper, seeded, chopped
1 (14 fl. oz) tin pinto beans, rinsed, drained
1 (14 fl. oz) black bean or white kidneys beans, rinsed, drained
1 cup salsa
1 tsp chili powder
1 tsp cumin
1 1/2 cup grated low-fat cheddar cheese
1 (8" corn tortillas)
Preheat oven to 375F. Spray 8" springform pan with cooking spray. In a medium saucepan, heat half of canola oil over medium heat. Add frozen corn and cook until browned, about 6-7 minutes. Remove corn and set aside. Heat remaining oil in the saucepan over medium heat, add onion and garlic; saute for 3 minutes. Add bell pepper and cook for another 4-6 minutes. Remove from heat and stir in reserved corn. Set aside. Mash both types of beans in a large bowl with a potato masher or a fork. Add salsa, chili powder and cumin and stir to mix well. Place 1 tortilla on the bottom of the prepared springform pan. Top with 1/3 of mashed beans, 1/3 of the vegetable mixture and 1/4 of the grated cheese. Repeat 2 more layers of tortilla, beans, vegetable mixture and cheese. Top the fourth tortilla with 1/4 of the cheese. Cover pan with foil. Bake for 40-45 minutes or until heated through and cheese is melted. Remove sides of spring pan. Cut pie into wedges to serve
This meal can easily be assembled ahead of time and frozen. Defrost in the refrigerator overnight and bake as directed or bake from frozen for 1 hour and 20 minutes
Calories 353 Protein 17.2 g Carbs 46 g Fibre 8.2 g Fat 12.3 g /servings
Florentine Chicken a la Pesto
(8 servings)
2 tbsp olive oil
4 cloves garlic, chopped
4 boneless, skinless chicken breast, chopped
4 cups fresh spinach leaves
8oz fat-free cream cheese
Pepper to taste
4 tbsp Fusilli pasta
1 tbsp Romano or Parmesan cheese, grated
Heat oil in large skillet over medium heat. Add garlic, saute for 1 minute, add chicken and cook 7 to 8 minutes on each side. Add spinach and saute all together for 3 to 4 minutes.
Heat cream cheese over low heat and stir in pesto
In a large pot, cook pasta for 8 - 10 minutes until al dente. Rinse under cold water, drain.
Add chicken and spinach mixture to pasta and then stir in pesto and cream mixture. Mix well, top with grated cheese and serve
Calories 302 Fat 9 g Cholesterol 51 mg Carbs 25 g Fiber 2 g Protein 30 g
Grilled Chicken with Honey Mustard Dill Sauce
4 serving
1 tsp honey
2 tbsp Dijon mustard
2 tbsp fresh dill, chopped
Fresh ground pepper to taste
3/4 cup non-fat, plain yogurt
4 chicken cutlets
Non-stick cooking spray
1 tsp olive oil
8 oz pkg mushrooms, sliced
2 Roma tomatoes, chopped
Stir together honey, mustard, dill, yogurt and pepper
Pat chicken dry. Spray pan with non-stick cooking spray and grill chicken breasts until browned on each side for about 5 to 7 minutes for each side.
Heat olive oil in a small saute pan. Add the mushrooms and cook until tender, about 5 minutes. Add the sauce, chopped tomatoes and simmer for about 5 minutes. Top onto the chicken cutlets and serve with brown rice and salad.
Calories 245 Fat 6 g Cholesterol 97 g Carbs 7 g Fiber 1 g Protein 39 g
Ham & Bean Stew
2 cups canned chick peas
1 1/2 cups canned black beans
1 1/2 cups roasted ham (lean only), cut into 1" cubes
2/3 cup carrots, cut into 1" cubes
1 cup onions, cut in wedges
3/4 cup celery, cut into 1" cubes
1/2 tsp thyme, fresh
2/3 cup chicken broth
1 bay leaf
1/2 tsp liquid smoke (optional)
Toss all ingredients together well in a crock pot, sprayed with Pam.
Cook on low 8-10 hours
Makes 6 serving - 4 points per serving(Gail)
Chicken Stroganoff
1 lb skinless, boneless chicken breast, frozen
1 can fat free cream of mushroom soup
16 oz carton of fat-free sour cream
1 envelope dry onion soup mix
Spray crock pot with PAM. Place frozen chicken in bottom of crock pot.
Mix soup, sour cream and onion soup mix and pour over chicken.
Cook on low for 7 hours.
Stirring occasionally, but is fine if you are not around to do so.
Makes 6 serving - 4 points per serving(Gail)
Crock Pot Chicken Cacciatore
7 skinless, chicken breasts
1 medium onion, thinly sliced
11 oz's of tomato paste
10 oz of sliced mushrooms, drained
1/4 cup Chardonnay cooking wine
1 tsp salt
1/4 tsp pepper
2 tsp dried oregano
1/2 tsp dried basil
1 bay leaf
2 garlic cloves, minced
Spray crock pot with Pam. Place onion in crock pot and add chicken. Combine remaining ingredients. Pour over chicken. Cover
Cook on low 7 - 9 hours or high 3 - 4 hours
Makes 6 serving - 5 points per serving
Southern Oven "Fried" Chicken
1/2 cup fat-free buttermilk
2 - 3 drops hot red pepper sauce
1/2 cup cornflakes, crushed
3 tbsp all-purpose flour
1/4 tsp salt
1/4 tsp pepper
2 lbs chicken parts, skinned
4 tsp canola oil
Preheat oven to 400 degrees; spray a large baking sheet with Pam.
In large shallow bowl, combine the buttermilk and pepper sauce.
On a sheet of wax paper, combine cornflakes crumbs, flour, salt & pepper. Dip the chicken in the buttermilk, then dredge in the corn flake mixture, coating completely.
Place the chicken on the baking sheet; drizzle with the oil.
Bake 30 minutes; turn the chicken over.
Bake until cooked through, 15 - 20 minutes longer
Makes 4 serving - 5 points per serving. (Gail)
Low-Fat Chicken Pot Pie
(6 point per serving)
1 pkg Flaky Pie Crust mix
Filling
1 can cream of chicken half-fat soup
2 cups potatoes, peeled and cubed
1 cup carrots, sliced
1/2 cup celery, sliced
1/2 cup onion
1/2 cup bell peppers, chopped (I use red for color)
1 1/2 cup low-fat shredded cheese
4 cups chicken, skinless light meat, cooked and cubed
1/4 tsp. Poultry seasoning
Pre-heat oven to 425 F
Prepare crust as per direction
Boil the potatoes and carrots until partially cooked
To prepare filling, heat cream of chicken soup in a saucepan. Add one soup can of water as per directions on soup can. Add partially cooked potatoes and carrots, celery, onions and bell peppers. Simmer for 15 minutes or until all ingredients are tender. Stir into warm cream of chicken in saucepan. Cook and stir over medium heat until slightly thickened, Stir in cheese, chicken and poultry seasoning. Heat until cheese melts. Spoon into a 2nd-quart casserole dish.
Place crust over filling in casserole. Seal edges. Make slits in crust for steam. Bake for 40 minutes or until golden brown
Makes 4 serving
(Louise)