Archives for April 2019

Kale with Corn and Carrots Corn, Tomato and Okra Stew, Eggplant with Tomato and Cheese

Kale with Corn and Carrots 2 cups baby carrots 6 cups chopped kale 1 cup corn kernels 1 Tbsp. olive oil ½ teas. cumin ½ teas. coriander ½ teas. curry powder salt and pepper to taste Slice the carrots lengthwise. Wash the kale. Place a large skillet over medium-high heat and heat the olive oil. […]

Spinach Ricotta Quiche, Broccoli Quiche, Chicken Quiche,

Spinach Ricotta Quiche 1 prepared pie shell for 9-inch pie ½ cup part skim ricotta 1/3 cup reduced fat shredded mozzarella cheese ¾ cup cherry tomatoes, halved 7 eggs, beaten 2 cups baby spinach, chopped 2/3 cup fat-free milk 6 Tbsp. grated Parmesan cheese 2 Tbsp. fresh chopped basil salt and pepper to taste Preheat […]

Shrimp Curry, Shrimp with Rice and Peas

Shrimp Curry 1 lb. shrimp 1 Tbsp, canola oil 1 15 oz. can tomato sauce ½ onion, chopped fine 2 cloves garlic, minced ¾ cup lite coconut milk 1 teas. ground ginger 1 teas. ground cumin 1 teas. ground coriander 1 ½ teas. ground turmeric 1 teas. chili powder 1 teas. paprika 1 teas. curry […]

Pork Tenderloin Stuffed with Spinach, Prosciutto and Mozzarella Turkey Tenderloin Stuffed with Squash, Pecans and Cranberries

Pork Tenderloin Stuffed with Spinach, Prosciutto and Mozzarella 1 1 lb. pork tenderloin 1 oz. thin sliced prosciutto 2 cups fresh baby spinach 1 ½ oz. reduced fat mozzarella cheese 2 Tbsp. chopped sun dried tomatoes 2 Tbsp. lemon juice 3 cloves garlic, minced 1 teas. olive oil ¼ teas. black pepper 2 teas Dijon […]

Honey Garlic Shrimp, Ginger Shrimp

Honey Garlic Shrimp 1 ¼ lbs. extra-large shrimp 2 scallions thinly sliced whites and greens cut into strips about 2-inches 2 large oranges 2 Tbsp. reduced-sodium soy sauce 1 Tbsp. honey 1 Tbsp. unseasoned rice vinegar 1 Tbsp. water 6 cloves garlic, minced 1 Tbsp. finely minced fresh ginger 1 Tbsp. cornstarch 1 Tbsp. canola […]

Green Beans with Mustard Sauce, Lentils with Onion, Sour Cream Lima Beans

Green Beans with Mustard Sauce 1 9 oz. package cut green bean 2 beaten egg yolks 1 teas. whole wheat flour ½ teas. dry mustard ¾ cup scalded 2% milk 1 teas. lemon juice salt and pepper to taste Place a double boiler over medium high heat. When the water in the bottom of the […]

Creamed Spinach, Swiss Chard with Tomatoes and Beans, Brussels Sprouts with Hot Sauce and Blue Cheese

Creamed Spinach 1 16 oz. bag frozen chopped spinach, thawed ½ cup shallots, minced 1 clove garlic, minced 1 ½ cups fat-free milk 2 teas. grated parmesan cheese 4 ¼ oz. light cream cheese ¼ teas. nutmeg 2 Tbsp. flour 2 teas. butter or margarine salt and pepper to taste Remove any moisture from the […]

Chicken Breast Stuffed with Tomato and Basil, Chicken Breast Stuffed with Jalapeno Peppers

Chicken Breast Stuffed with Tomato and Basil 1 lb. boneless skinless chicken breasts (4 breasts) 8 sun-dried tomatoes, drained ¾ cup low-fat chicken broth 1 ½ tbsp. olive oil ¼ cup balsamic vinegar 1/2 bunch fresh basil Cut a pocket in the side of each chicken breast. Place 2 sun-dried tomatoes and about 4 basil […]

Chicken Enchilada Roll-Ups, Spinach Lasagna Roll-Ups

Chicken Enchilada Roll Up 1 ½ lbs. boneless skinless chicken breasts (3 breasts) cut in half lengthwise 1 cup reduced fat shredded Mexican blend cheese 1 10 oz. can mild red enchilada sauce 1 large avocado, cubed 1 4 oz. can diced mild green chilies, draine 1 teas. cumin 1 teas. garlic powder 2 teas. […]

Brussels Sprouts with Pancetta, Sesame Orange Broccoli, Orzo and Broccoli

Brussels Sprouts with Pancetta 2 lb. brussels sprouts (weight after outer leaves and stems are removed) 2 oz. pancetta, minced 4 cloves garlic, minced 1 1/2 Tbsp. olive oil salt and pepper to taste Thoroughly wash the brussels sprouts and then shred the sprouts using a large sharp knife. Place a large skillet over medium-low […]