All New Low-Carb Cookbook, Recipes to Help You Lose Weight (Color Illustrated)

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COOKBOOK __

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METRIC CONVERSION CHART

VOLUME MEASUREMENTS��)

l/S teaspoon = 0.5 ml 114 teaspoon = 1 ml 112 teaspoon = 2 ml 3/4 teaspoon = 4 ml 1 teaspoon = 5 ml 1 tablespoon = 15 ml 2 tablespoons = 30 ml 1/4 cup = 60 ml lia cup = 75 ml 112 cup = 125 ml 21a cup = 150 ml 3/4 cup = 175 ml 1 cup = 250 ml 2 cups = 1 pint = 500 ml 3 cups = 750 ml 4 cups = 1 quart = 1 l

DIMENSIONS

250°F 275°F 300°F 325°F 350°F 375°F 400°F 425°F 450°F

Utensil

1/2 ounce = 15 9 1 ounce = 30 9 3 ounces = 90 9 4 ounces = 120 9 8 ounces = 225 9 10 ounces = 28 5 9 12 ounces = 360 9 16 ounces = 1 pound

8x8x2 9x9x2 12x8x2 13x9x2 8x4x3 9x5x3 Round layer Cake Pan

Baking Dish 1 quart or Casserole 1� quart 2 quart

=

450 9

= = = = = = =

120°C 140°C 150°C 160°C 180°C 190°C 200°C 220°C 230°C

Size in Metric Size in Inches/Quarts Volume Centimeters

1 fluid ounce (2 tablespoons) = 30 ml 4 fluid ounces (112 cup) = 125 ml 8 fluid ounces (1 cup) = 250 ml 12 fluid ounces (1112 cups) = 375 ml 16 fluid ounces (2 cups) = 500 ml

(mass)

= =

BAKING PAN SIZES

VOLUME MEASUREMENTS (fluid)

WEIGHTS

OVEN TEMP ERATURES

2l 2.5 l 3l 3.5 l

20x20x5 23x23x5 30x20x5 33x23x5

eve opener�

CHEESE BLiNTZES WITH STRAWBERRIES

&

SOUR CREAI\

3 1 1 1

tablespoons melted butter, divided container (15 ounces) whole-milk ricotta cheese tablespoon plus 2 teaspoons granulated sugar substitute, divid. teaspoon vanilla 1/8 teaspoon ground nutmeg a (a-inch) prepared crêpes 112 cup sliced fresh strawberries 1/..

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1. Preheat oyen to 350°F. Brush 1 tablespoon butter over bottom of 1 3 X9-inc h baking di sl 2. Combine cheese, 1 ta blespoon sugar substitute, va nilla a n d nutmeg in food processor; process until smoot h . Spoon scant 1/4 cup mixture onto center of each crêpe . Fold outside edges of crêpe over filling; roll up from bottom . Place crêpes, seam side down, in preparee dish. Bru sh rema i n i ng 2 t ablespoons butter over crêpes. Bake uncovered 1 8 to 20 mi nutes' until hot .

3 . Meatiwhile, combine strawberries a n d rem a i n i ng 2 teaspoons sugar substitute; set as id« at room temperature. Tra n sfer crêpes to serving plates; top with strawberr ies. Serve with

Tip: Look for shelf-stable packages of crêpes near the berries in the super market produ(

NUTRIENTS PER SERVING Calories

362

Cholesterol

Total fat

27g

Sodium

Protein

15g

Carbohydrate

16g

,

Fiber

94mg 289mg
SOI

CHnSE BLiNTZES WITH STRAWBERRIES & SOUR CREAM

SWISS

CANADIAN BACON AND EGGS MAKES 4 SERVINGS

8 eggs 1/4 CUp milk 1/2 teaspoon salt 1/4 teaspoon black pepper 113 cup finely chopped green onions, divided Nonstick cooking spray 4 slices Canadian bacon, cut in half 1 cup (4 ounces) shredded Swiss cheese

1. Preheat broiler. 2. Wh isk together eggs, m i l k, salt and pepper in medium bowl until weil blended. Stir in 011 but 2 tablespoons onions.

3. Spray 1 2-inch oven proof skillet with cooking spray; heat over mediu m-Iow heat until hot . Add egg m ixture . Cover and cook 1 4 minutes o r until al most set .

4. Arrange bacon in pi nwheel on top of egg mixture . Sprin kle with cheese; broil 2 minutes or until cheese is bubbly. Top with re maining 2 tablespoons onion . Cut into 4 wedges. Serve immed iately.

N UTRI ENTS PER SERVING Calories

309

Cholesterol

466mg

Total fat

20g

Sodium

898mg

Protein

27g

Fi ber

Carbohydrate

6

4g


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SWISS CANAOIAN BACON ANO EGGS

eye openers

BLUEBERRY CHEESECAKE MUFFINS MAKES

12 SERVINGS

8 ounces cream cheese, softened 1 cup plus 1 tablespoon no-calorie sugar substitute For baking, divided 2 eggs 1 teaspoon grated lemon peel 1 teaspoon van illa % cup bran Fla kes cereal 112 cup all-pu rpose Flour 112 cup soy Flour 2 teaspoons baking poW'der 1/4 teaspoon salt 3/4 cup milk 3 tablespoons melted butter 4 tablespoons no-suga r-added blueberry Fruit spread 112 teaspoon ground cinna mon

1. Preheat oye n to 350°F. Spray 1 2 muffin cups with nonstick cooking spray. 2. Beat cream cheese in med ium bowl on high speed of electric m ixe r until smooth. Beat in 3/4 cup sugar subst itute, 1 egg, lemon peel a nd va n i l l a .

3. Stir together cereal, flours, 1/4 cup sugar substitute, baking powde r a n d salt in med ium bowl . In sepa rate small bowl, whisk milk, butter and 1 egg until blended; pou r ove r cereal mixt ure. Mix gently just until blended .

4. Spoon about 2 tablespoons batter into each muffin cup. Spread 1 leaspoon fruit spread over batter. Spread cream cheese mixture ove r fruit spread . Combine re main ing 1 tablespoon sugar substitute and cinna mon; sprin kle mixt u re evenly ove r cream cheese mixtu re .

5. Bake 3 0 to 35 m i nutes o r until toothpick inserted into centers cornes out clean. Cool muffi ns 1 0 minutes in pan on wire rack. Re move muffi ns from pan and coo l . Se rve wa rm or at room tem perature. Refrigerate leftover muffi ns.

NUTRIENTS PER SERVING Calories

178

Cholesterol

Tota l fat

11 9

Sodiu m

P rolein

59

Ca rbohyd rate

8

149

F i ber

66m9 255m9 19

eye o pe ners

CHEDDARY SAUSAGE

FRITTATA

MAKES 4 SERVINGS

4 eggs CUp milk 1 package ( 1 2 ounces) bulk breakfast pork sausage 1 poblano pepper,* seeded and chopped

1/4

1 cup (4 ounces) shredded Cheddar cheese *Poblano peppers con sting and irritote the skin; wear rubber gloves when handling peppers and do not fouch eyes Wash hands after handling.

1. Preheat broiler. 2. Combine eggs and milk in med ium bowl; wh isk until wei l blended . Set aside. 3. Heat 1 2-inch ovenproof nonstick skil let ove r med i u m-h igh heat until hot. Add sausage; cook and stir 4 minutes or until no longer pink, breaking up sa usage with spoon . Drain sausage on paper towels; set aside . 4. Add chopped poblano to same skillet; cook a n d st ir 2 m i n utes or until crisp-te nder. Retu rr sausage to skil let with egg m ixture; st ir until blended. Coyer and cook 1 0 m i nutes on mediu m-Iow or until eggs are al most set .

S. Sprin kle cheese over egg m ixtu re ; bra i l 2 minutes or unt i l cheese is melted. Cut i nto 4 wedges. Serve i m mediately.

Tip: If ski l let is not ovenproof, wrap the handle in heavy-duty foil before broiling frittata

NUTRIENTS PER SERVING Colories

498

Ch olesterol

292m9

Total fat

399

Sodium

673mg

Protein

249

Fiber

Corbohydrate

10

S9


CHEOOARY SAUSAGl fRITTATA

eye o pe ners

DEEP SOUTH HAM AND REDEYE GRAVY MAKES 4 SERVINGS

tablespoon butter ham steak (a bout 1'/3 pounds) 1 cup strong coffee 3/4 teaspoon sugar '/4 teaspoon hot pepper sauce 1

1

1. Heat large skillet over mediu m-high heat until hot. Add butter; tilt skil let to coat bottom . Add ham steak ; cook 3 m i n utes. Turn; cook 2 minutes longer or until lightly browned. Remove ham to serving piotter; set oside and keep wa rm.

2. Add coffee, sugar and pepper sauce to same skillet. Bring to a boil over high heat; boil 2 to 3 minutes or until liq u id is reduced to 1/4 cup liquid, scra ping u p any brown bits. Serve gravy over h a m .

Serving Suggestion: Serve h a m steak with sautéed g ree ns a n d poached eggs.

NUTRIENTS PER SERVING Ca lories

2 15

Cholesterol

Total fat

9g 30g

Sodium

Protein Carbohydrate

12

19

Fiber

76mg 2mg Og

eye o pe ners

FABULOUS FETA FRITTATA MAKES 4 SERVINGS

2 tablespoons butter or olive oil 8 eggs 1/4 cup whipping cream or half-and-half 1/4 cup chopped fresh basil 112 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 package (4 ounces) crumbled feta cheese with basil, olives and sun-dried tomatoes or 1 cup crumb led feta cheese 1/4 cup pi ne nuts

1. Preheat broiler. Me lt butter in lO- inch oven proof ski l let with sloped sides over med i u m heat. Tilt skillet s o bottom a n d sides a re wel l coated with butter. Beat egg s. Add cream, basil, salt and pe pper; mix weil . Pour m ixture into ski l let. Coyer; cook 8 to 10 m i nutes or until eggs are set around edges (center will be wet) .

2. Sprinkle cheese and pine nuts eve n ly ove r frittata . Tra nsfer to broiler; broil 4 to 5 inches from heat sou rce for 2 mi nutes or u ntil ce nter of frittata is set and pine nuts are golden brown . Cut into wedges.

Tip: If skillet is not oven proof, wrap the handle in heavy-duty foil before broiling frittata.

NUTRIENTS PER SERVING Calories Total fat P rote i n Co rbohydrate

14

378 32g 1 99 4g

Cholesterol Sodium Fiber

487mg 797mg
FAaUlOUS FETA FRITTATA

CHUNKY CHICKEN AND VEGETABLE SOUP MAKES 4 SERVINGS 1 tablespoon vegetable oil 1 boneless skinless chic ken breast (4 ounces), diced 112 cup chopped green bell pepper 112 cup thinly sliced celery 2 green onions, sliced 2 cans ( 1 4112 ounces each) chicken broth 1 cup water 112 cup sliced carrots 2 tablespoons cream 1 tablespoon finely chopped parsley 1/4 teaspoon dried thyme leaves I/S teaspoon black pepper

1. Heat oil in large saucepan over mediu m heat. Add ch icken; cook and stir 4 to 5 mi nutes or until no longer pink. Add bell pepper, celery and on ions. Cook and stir 7 mi nutes or u ntil vegeta bles are tender. •

2. Add broth, water, carrots, cream, parsley, thyme and black pepper. S i m mer 1 0 mi nutes or until ca rrots are tender.

NUTRIENTS PER SERVING Calories Total fat Protein Carbohydrate

18

1 30 89 99 59

Cholesterol Sodium Fiber

27mg 895mg 19

lu nch o ption s

SOUTHWESTERN OMELET WRAP MAKES 1 SERVING

2 teaspoons cornstarch 1 tablespoon water 1 egg Nonstick cooking spray 3 tablespoons canned refried beans, warmed 1 tablespoon bacon bits 1/4 cup ( 1 ounce) shredded Monterey Jack or Cheddar cheese 2 tablespoons chunky salsa III cup finely shredded romaine or iceberg lettuce

1. To make omelet, d issolve cornstarch in water in small bowl . Add egg ; whisk until blended.

2. Spray large nonstick sk i llet lig htly with cooking spray; heat over medium-high heat. Add egg m ixtu re, tilting skillet to cover bottom of skillet. Cook l to 2 minutes or until set. Tu rn omelet over; cook 30 seconds. Tu rn out onto cutti ng board, browned side down.

3. To make wrap, spread beans to edge of omelet. Sprinkle evenly with bacon bits, cheese, salsa and lettuce.

4. Gently roll up, seal ing with refried bea n s . Serve i m med iately; or, wrap in plastic wrap and refrigerate .

NUTRIENTS PER SERVING Calories Total fat Protein Corbohydrate

286 1 7g

Cholesterol

1 99 1 6g

Fiber

Sodium

243 mg 796mg 4g

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20

lu nch o pti ons

PEPPERONI PIZZA SOUP MAKES 4 SERVINGS

1 1 1 112 1 1 1 3 1 1

tablespoon oil cup sliced mushrooms cup chopped green bel! pepper cup chopped onion can ( 1 5 ounces) pizza sauce can ( 1 4112 ounces) chicken broth cup water ounces sliced pepperoni teaspoon dried oregano cup (4 ounces) shredded mozzarella cheese

1. Heat oil in large saucepan over medium heat. Add mushrooms, bel l pepper and onion . Cook, stirring frequently, 7 minutes or until vegeta bles are tender.

2. Stir in pizza sauce, broth, water, pepperoni and oregano. Bring to a boi l . Reduce heat and heat sim mer 5 minutes. Top with cheese just before servi ng.

Tip: People following low-carb meal plans often say they m iss pizza more than any other food . This rec ipe satisfies that craving with great pizza flavor and a m i n imum carbohydrate cou nt!

NUTRIENTS PER SERVING

P r ote i n

296 21 9 1 59

Ca rbohydrate

1 49

Calories Tota l fat

22

Cholesterol Sodium Fi ber

32mg 1 mg 3g

PIPPIRONI PIZZA SOUP

lunch options

NO-KNEAD SANDWICH BREAD MAKES 30 (l/�-INCH) SLiCES 2 packages (21/4 teaspoons) active dry yeast % cup warm water (110° to 11 SOF)

3 tablespoons canola oil 1 cup all-purpose flour % cup uncooked old-fashioned oats

1/4 cup soy flour· 1/4 cup wheat gluten· 1/4 cup sesame seeds· 2 teaspoons sugar substitute 1 teaspoon salt

1. Stir yeast into water in small bowl; let stand 5 minutes. Add oil. 2. Combine all-purpose flour, oats, soy flour, gluten, sesame seeds, sugar substitute and salt in food processor fitted with plastic dough blade . Using on/off puIsing action, process until blended.

3. With processor running, slowly pour yeast mixture through feed tube; then using on/off pulsing action, process until dough comes together and forms a mass. Unlock processor lid, but do not remove; let dough rise 1 hour or until doubled in bulk.

4. Spray 8x4x2-inch loaf pan with nonstick cooking spray. Using on/off pulsing action, process briefly until dough comes together and forms a bail. Turn dough onto floured work surface. Shape into dise. IDough will be slightly sticky.) Roll dough on floured surface into 12x8-inch rectangle. Roll up From short si de; fold under ends and place in prepared pan. Cover with towel; let rise in warm place 45 minutes or until doubled in bulk.

5. Preheat oven to 375°F. Bake 35 minutes or until bread is golden brown and sounds hollow when tapped. Remove From pan and cool completely on wire rack. Cut into liA-inch slices with serrated knife.

NUTRIENTS PER SERVING

Calories

Sl

Cholesterol

Total fat

2g

Sodium

Protein

2g

Fiber

Corbohydrote

6g

24

Omg 79mg 19

l u nch o pti o n s

TWO-MINUTE TUNA SALAD SANDWICH MAKES 3 SERV I NGS

6-ounce can water-packed solid albacore tuna, drained and flaked cup celery slices 2 tablespoons plus 1 112 teaspoons mayonnaise or reduced-fat mayonnaise (not nonfat) 1 tablespoon drained capers 112 teaspoon onion powder 6 1/4-inch-thick slices No-Knead Sandwich Bread (page 24) Lettuce leaves 1

112

1. Combine ail ingredients except bread and lettuce in small bowl; mix wei l . 2. Spread 1/3 tu na mixture on each o f 3 bread slices. Top with lettuce leaves and remain ing bread slices.

N UTR IE NTS PER SERVING 261

Ch olesterol

Total fat

15g

Sodium

Prote i n

18g

Fibe r

Corboh ydrote

12g

Calories

31mg 560mg 2g

l u nch o p tio n s

VEGETABLE STRATA MAKES 6 SE RV 1 NG S

2 slices white bread, c ubed 1/4 cup shredded reduced-fat Swiss cheese 112 cup sliced carrots 112 cup sliced mushrooms lf4 cup chopped onion 1 clove garlic, crushed 1 teaspoon FLEISCHMANN'S@I Original Margarine 112 cup chopped tomato 112 cup snow peas 1 cup EGG BEATERS@I Healthy Real Egg Product % cup skim milk Place bread cubes evenly on bottom of greased cheese; set aside.

1/2-quart casserole dish. Sprin kle with

ln medium non stick skillet, over med ium heat, sauté carrots, mushrooms, onion and garlic i n margarine until tender. Stir in tomato a n d snow peas; cook 1 to 2 m i nutes more. Spoon over cheese. In small bowl, combi ne Egg Beaters® and m i l k; pour over vegetable mixtu re. Bake at 375°F for 45 to 50 mi nutes or until knife in serted in center comes out clea n . Let stand 1 0 mi nutes before serving.

Prep lime: 15 minutes Cook lime: 55 m inutes

NUTRIE NTS PER SERVING Ca lories Total fat Protein Carbohydrate

26

83 19 8g l Og

Cholesterol Sodium Fiber

3mg 1 6 1 mg 19

VEGETABLE STRATA

lu nch o ptions

CIOPPINO MA K ES 4 SERVINGS

teaspoon olive oil large on ion, chopped 1 cup s liced celery, with celery tops 1 clove garlic, mi nced 4 cups water 1 fish-flavor bouillon cube 1 tablespoon salt-free Italian herb seasoning 1/4 pound cod or other boneless mild-flavored fish fillets 1 large tomate, chopped 1 can ( 1 0 ounces) baby clams, rinsed and drained (optional) 1f4 pound uncooked small shrimp, peeled and deveined 1f4 pound uncooked bay scallops 1/4 cup flaked crabmeat or crabmeat blend 2 tablespoons fresh lemon ju ice 1

1

1. Heat olive oil in large saucepan over medium heat until hot. Add onion, celery and garlic. Cook and stir 5 mi nutes or until on ion is soft. Add water, boui llon cube and Ita l ian seasoning. Cover and bring to a boi l over high heat.

2. Cut cod fi llets into 1/2-i nch pieces. Add cod and tomato to saucepa n . Reduce heat to mediu m-Iow; sim mer 1 0 to 15 mi nutes or unti l seafood is opaque. Add clams, if desired, shrimp, scallops, crabmeat and lemon juice. Heat through. Garnish with lemon wedges, if desi red .

Prep and Cook Time: 3 0 m inutes

N UTRI ENTS PER SERVING Calories Tota l fat Protein

Carbohydrate

28

1 22 29

C ho lesterol

1 89 89

Fiber

Sod ium

75m91 4 1 2m9 29

CtOPPtNO

lunch options

QUICK ORANGE CHICKEN MA K ES 4 SERVINGS

2 tablespoons frozen orange juice concentrate 1 tablespoon no-sugar-added orange marmalade 1 teaspoon Dijon mustard 1/4 teaspoon salt 4 boneless skinless chicken breasts (about 1 pound) 112 cup fresh orange sections 2 tablespoons chopped fresh parsley Microwave Directions

1. For sauce, combine ju ice concentrate, marmalade, mustard and salt in 8-i nch shal low round m icrowavable dish u ntil ju ice concentrate is t hawed .

2. Add ch icken, coating both sides wit h sauce. Arra nge ch icken around edge of dish without overlapping . Coyer with vented plastic wra p . Microwave at HIGH ( 1 00%) 3 minutes; turn ch icken over. Microwave at MEDIUM-HIGH (70%) 4 m i n utes, or until chicken is no longer pink in center.

3. Remove ch icken to serving plate. Microwave remaining sauce at HIGH ( 1 00%) 2 to 3 minutes or until slight ly th ickened.

4. To serve, spoon sauce over ch icken; top with orange sections and parsley.

NUTRIE NTS PER SERVING Ca lories Total fat

Protein Ca r bo hy dr ote

30

1 57 3g 23g l Og

C ho l e ste rol Sodium

Fiber

60mg 207mg 19

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savvy s--- pe s STEAK WITH ZESTY MERLOT SAUCE MAKES 4 SERVINGS

112 cup merlot wine 2 tablespoons Worcestershire sauce 1 tablespoon balsamic vinegar 1 teaspoon sugar

1 teaspoon beef bouillon granules 112 teaspoon dried thyme leaves 2 beef ribeye steaks (8 ounces eac h ) 2 tablespoons finely chopped parsley

1.

Combine wine, Worcestershire sauce, vinegar, sugar, bouillon granules and thyme;

set aside.

2.

Heat large nonstick skillet over high heat until hot. Add steaks; cook 3 minutes on each

side. Turn steaks again and cook 3 ta 6 minutes longer over medium heat or until desired doneness.

3.

Cut steaks in half; arrange on serving piotter. Place in aven to keep warm.

4.

Add wine mixture to same skillet. Bring ta a bail; cook and stir 1 minute, scraping up

any brown bits. Spoon over steaks. Sprinkle with parsley; serve immediately.

NUTRIENTS PER SERVING

Calories

287

Cholesterol

Total fat

179

Sodium

Protein

239

Fiber

Carbohydrate

32

4g

58mg 294mg <19

savvy suppers

SZECHWAN SEAFOOD STIR-FRY MAKES 4 SERVINGS 1 package (10 ounces) fresh spinach leaves 4 teaspoons dark sesame oil, divided 4 cloves garlic, minced and divided 1/4 cup reduced-sodium soy sauce

1 tablespoon cornstarch 1 tablespoon dry sherry or sake 1 medium red bell pepper, eut into thin, 1-inch-long strips

1112 teaspoons minced fresh or bottled ginger root

% pound peeled, deveined large shrimp, thawed if frozen 112 pound fresh bay scallops

2 teaspoons sesame seeds, toasted

1.

Rinse spinach in cold water; drain. Heat 2 teaspoons oil in large saucepan over medium

heat. Add 2 cloves garlic; stir-fry 1 minute. Add spinach; cover and steam 4 to 5 minutes or until spinach is wilted, turning with tongs after 3 minutes. Remove From heat; keep covered.

2.

Meanwhile, combine soy sauce, cornstarch and sherry until smooth; set aside. Heat

remaining 2 teaspoons oil in large nonstick skillet over medium-high heat. Add bell pepper; stir-fry 2 minutes. Add remaining 2 cloves garlic and ginger; stir-fry 1 minute. Add shrimp; stir-fry 2 minutes. Add scallops; stir-fry 1 minute or until shrimp and scallops are opaque. Add soy sauce mixture; stir-fry 1 minute or until sauce thickens.

3.

Stir spinach mixture and transfer to 4 individual plates; top with seafood mixture and

sesame seeds. Tip: Substitute one large head bok choy, thinly sliced, for spinach. Increase steaming time to 8 minutes or until bok choy is tender.

NUTRIENTS PER SERVING

Calories

249

Total fat

9g

Protein

31g

Carbohydrate

lOg

34

Cholesterol

147mg

Sodium

960mg

Fiber

7g

SUCHWAN SEAFOOD STIR-FRY

savvy su p p ers

SPINACH, CHEESE AND PROSCIUTTO-STUFFE D CHICKEN BREASTS MAKES 4 SERVINGS

4 boneless skinless chicken breasts (about 4 ounces each) Salt and black pepper 4 slices (112 ounce each) prosciutto* 4 slices (112 ounce eac h) smoked provolone 1 cup spinach leaves, ch opped 4 tablespoons all-purpose flour, divided 1 tablespoon olive oil 1 tablespoon butter 1 cup chicken broth 1 tablespoon heavy cream *Prosciutto, an Ita/ian ham, is seasoned, cured and alr-dried; not smoked. Look. for imported

and Ita/ian food markets.

or damestie pro§ciutto inde/is

1. Preheat oyen to 350°F. 2. To form poeket, eut eaeh eh icken breast horizontally almost to the opposite edge. Fold back top half of breast; sprinkle lightly with salt and pepper. P lace l slice prosciutto, l sl ice provolone and 1/4 cup spinach on each ch icken breast. Fold top half of breasts over fi lling.

3. Spread 3 tablespoons flou r on plate. Holding ch icken breast closed, coat i n flour; shake off excess . lightly sprinkle ch icken with salt and pepper.

4. Heat oil and butter in large sk il let over medium heat . Place ch icken in sk illet; cook about 4 minutes on each side or u ntil browned.

5. Transfer ch icken to shallow baking dish. Bake in oyen 1 0 m i n utes or u nt i l ch icken is no longer pink a nd ju ices run clear.

6. Whisk ch icken broth and cream i nto remaining l tablespoon flour in sma l l bowl . Pour chicken broth m ixtu re into same skillet; heat over medium heat, sti rring constantly, u ntil sauce thickens, about 3 minutes . Spoon sauce onto serving plates; top with ch icken breasts.

Tip: Swiss, Gruyé re or mozz a rella cheese may be su bstituted for smoked provolone. Thi nly sl iced deli ham may be su bst ituted for prosciutto.

NUTRIENTS PER SERVING Calories Total fat Protein Ca rbohydrate

36

371 23g 33g 7g

Cholesterol Sodium Fiber

105mg 854mg <1g

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SPINACH, CMUSE AND PROSCIUnO·STUFFEO CHICt<EN BREAST

savvy suppers

ROAST CHICKEN WITH PEPPERS MAKES 6 SERVINGS 1 chicken

3 11h 1

(3

to

31h

pounds), eut into pieces

tablespoons olive oil, divided tablespoons chopped fresh rosemary

or

11h

teaspoons dried rosemary, crushed

tablespoon fresh lemon juice

11/4 teaspoons salt, divided 3/4 teaspoon freshly ground black pepper, divided

3 1

bell peppers (preferably

1

red, 1 yellow and

1

green)

medium onion

1. Preheat oyen to 375°F. Rinse chicken in cold water; pat dry with paper towels. Place in shallow roasting pan.

2. Combine 2 tablespoons oil, rosemary and lemon juice; brush over chicken. Sprinkle 1 teaspoon salt and 1/2 teaspoon pepper over chicken. Roost 15 minutes.

3. Cut bel! peppers lengthwise into 1/2-inch-thick strips. Slice onion into thin wedges. Toss vegetables with remaining 1 tablespoon oil, 1/4 teaspoon salt and V4 teaspoon pepper. Spoon vegetables around chicken; roast until vegetables are tender and chicken is no longer pink in center, about 40 minutes. Serve chicken with vegetables and pan juices.

NUTRIENTS PER SERVING Colories

428

Cholesterol

118mg

Totol fat

32g

Sodium

575mg

Protein

29g

Fiber

Corbohydrote

38

6g

2g

savvy su p pers

PORK CURRY OVER CAULIFLOWER COUSCOUS MAKES 6 SERVINGS

3 2 2 1 112 1 1 112 2 1

tablespoons olive oil, divided tablespoons mild curry powder teaspoons prepared crushed garlic pounds pork (boneless shoulder, loin or chops), cubed red or green bell pepper, seeded and diced tablespoon eider vinegar teaspoon salt cups water large head cauliflower

1. Heat 2 tablespoons oil over med ium heat in large saucepa n . Add curry powder and garlic; cook and stir l to 2 m inutes or u nt i l garlic is golden.

2. Add pork; stir to coat completely with curry and garlic. Cook and stir 5 to 7 mi nutes or until pork cubes are barely pink in center. Add bell pepper and vinegar; cook and stir 3 mi nutes or until bell pepper is soft. Sprinkle with salt.

3. Add water; bring to a boi l . Reduce heat and simmer 30 to 45 m inutes, stirring occa sional ly, until liqu id is reduced and pork is tender, add ing additional water as needed .

4. Meanwhi le, trim and core cauliflower; cut into equal p i eces . Place in food processor fitted with metal blade. Process using on/off pu lsing action until caul iflower is in small u n iform pieces about the size of cooked couscous . Do not purée.

5. Heat remaining l tablespoon oil over medium heat in 1 2-inch nonstick sk i llet. Add cauliflower; cook and stir 5 m inutes or until cooked crisp-tender. Do not overcook. Serve pork curry over cau l iflower.

NUTRIENTS PER SERVING Ca lories Total fat Protein Carbohydrate

40

267 1 59 289 79

Cholesterol Sodium Fiber

69m9 308m9 59

PORK CURRY OVER CAUllFLOWER COUSCOUS

savvy su pp ers

BLUE CHEESE-STUFFED SIRLOIN PAlTIES MA K ES 4 SERVINGS

1 112 pounds ground beef sirloin 112 cup (2 ounces) shredded sharp Cheddar cheese 1/4 cup crumbled blue cheese 1f4 cup finely chopped parsley 2 teaspoons Dijon m ustard 1 teaspoon Worcestershire sauce 1 clove garlic, minced 1f4 teaspoon salt 2 teaspoons olive oil 1 medium red bell pepper, cut into thin strips

1. Shape beef into 8 patties, about 4 inches in d iameter a nd V" inch thick. 2. Combine cheeses, parsley, musta rd, Worcestershire sauce, garlic and salt in small bowl; toss gently to blend.

3. Mou nd V" of cheese mixture on each of 4 patties (about 3 tablespoons per patty) . Top with rema ining 4 patties; pinch edges of patti es to seal com pletely. Set aside.

4. Heat oil in 1 2-i nch nonstick skillet over medium-h igh heat until hot. Add pe pper strips; cook and stir until edges begin to brown . Sprinkle with salt. Remove From sk illet and keep warm.

5. Add beef patti es to same sk il let; cook on mediu m-h igh 5 m i nutes. Tu rn patties; top with pe ppers. Cook 4 mi nutes or until patties are no longer pink in centers ( 1 60°F) .

NUTRIENTS PER SERVING Calories Tota l fat Protein Co rbohydrate

42

463 32g 38g 3g

Cholesterol Sod ium Fiber

1 3 1mg 548mg 19

BLUE CHUSE·STUFFED SIRLOIN PATTY

savvy su pp ers

GRILLED RED SNAPPER WITH AVOCADO-PAPAYA SALSA MAKES 4 SERVINGS 1 teaspoon ground coriander 1 teaspoon paprika 3/4 teaspoon salt Ifs to 1/4 teaspoon ground red pepper 1 tablespoon olive oil 4 skinless red snapper or halibut fish fillets (5 to 112 cup diced ripe avocado 112 cup diced ripe pa paya 2 tablespoons chopped dlantro 1 tablespoon fresh lime juice 4 lime wedges

7

ounces each)

1. Prepare grill for direct gr illing. Combine coriander, paprika, salt and red pepper in small bowl or cup; m ix weil.

2. Brush oil over fish. Sprinkle 21/2 teaspoons spice m ixtu re over fish fi llets; set os ide rema in ing spice mixture. Place fish sk in side down on oiled grid over mediu m-hot heat. Grill 5 mi nutes per side or unti l fish is opaque.

3. Mea nwh ile, combine avocado, papaya, cilantro, lime juice and reserved spice mixtu re in medium bowl; m ix weil. Serve fish with salsa and garnish with lime wedges

NUTRIENTS PER SERVING Calories Total fat Prote i n Ca rbohyd rate

44

22 1 9g 30g Sg

Cholesterol Sod ium Fiber

S l mg S S9mg 2g

GRILLED RED SNAPPER WITH AVOCADO-PAPAYA SALSA

savvy suppers

BOLOGNESE-STYLE PORK RAGÙ OVER SPAGHEnl SQUASH MAKES 8 SERVINGS

1112 1 112 1

pounds ground pork cup finely chopped celery cup chopped onion teaspoon prepared crushed garlic or 2 c10ves garlic, minced

2 tablespoons tomato paste

1 teaspoon Italian seasoning 1 can ( 141J2 ounces) low-sodium chicken 112 cup half-and-half 1 spaghetti squash (3 to 4 pounds) 112 cup grated Parmesan (optional)

broth

1. Brown pork in 3-quart saucepan over medium-high heat, stirring to break up meat. Add celery and onion; cook and stir 5 minutes over medium heat or until vegetables are tender. Add garlic, cook and stir 1 minute. Stir in tomato paste and Italian seasoning.

2. Stir in broth. Reduce heat. Simmer lOto 1 5 minutes, stirring occasionally. 3. Add half-and-half; cook, stirring constantly, until hot. Skim off excess fat. 4. Meanwhile, pierce spaghetti squash severa 1 times with knife. Microwave at HIGH ( 1 00%) 1 5 minutes until squash is tender (squash will yield when pressed withfinger). Let cool lOto 15 minutes. Cut in half, scoop out and discard seeds. Separate flesh into strands with fork; keep squash warm.

5. Serve V2 cup meat sauce over 1 cup spaghetti squash. Sprinkle with 1 tablespoon grated Parmesan, if desired. Tip: Sauce con be cooked the day before and refrigerated so that chilledfat con be removed and discarded before reheating.

NUTRIENTS PER SERVING Calories

333

Cholesterol

Totalfat

22g

Sodium

Protein

20g

Fiber

Carbohydrate

15g

46

75mg 275mg 2g

BOlOGNESE·STYU PORK RAGÛ OVER SPAGHEn, SQUASH

. e s en,� •

Sl�es STIR-FRIED ASPARAGUS MAKES 6 SERVINGS 'h pound asparagus 1 tablespoon ol ive or canola oil 1 cup celery slices 'h cup bottled roasted red peppers, drained and diced '/4 teaspoon black pepper

1/4 cup sliced almonds, toast.d· *To toast o/monds, place in small dry skillet. Cook over medium heot, $tjrring

.

browned.

.

constontly,until o/monds cire /ightly

'

1.

Trim ends from asparagus; eut stalks diagonally into l-inch pieces.

2.

Heat oil in 12-inch nonstick skillet over medium-high heat. Add celery; stir fry 2 minutes.

Add asparagus and red peppers. Stir-fry 3 to 4 minutes or until asparagus is crisp tender.

3.

Add black pepper and almonds; mix until blended.

NUTR IENTS PER SERVING

Calories

67

Cholesterol

Total fat

5g

Sodium

Protein

2g

Fiber

Carbohydrate

49

48

Omg 18mg 2g

slender sides

JALAPENO WILD RICE CAKES MAKES 8 SERVINGS 113 cup wild rice % cup water 112 teaspoon salt, divided 1 tablespoon all-purpose flour 112 teaspoon baking powder 1 egg 1 jalapeiio pepper,' finely chopped 2 tablespoons minced on ion

1 tablespoon freshly grated ginger or 2 teaspoons g round ginger 2 tablespoons vegetable or olive oil *Jalape iio p eppers con stin g and irritate the skin; wear rubber gloves when handling peppers and do nottouch eyes. Wash hands after handling. ,

1. Combine rice, water and 1/4 teaspoon salt in medium saucepan . Bring to a bo il. Reduce heat; cover and simmer 40 to 45 minutes or until rice is tender. Drain rice, if necessary; place in medium bowl . Add flour, bak ing powder and rema i n i ng 1/4 teaspoon salt; mix until blended.

2. Whisk egg, jala peno pepper, onion a nd g inger together in small bowl. Pour egg mixture over rice; m ix until weil blended . 3. Heat oil in large nonstick sk il let over medium heat. Spoon 2 tablespoons rice mixtu re into pan and shape into cake. Cook, 4 cakes at a ti me, 3 minutes on each side or u ntil golden brown . Transfer to paper towels. Serve im mediately or refrigerate rice cakes for up to 24 hours.

Tip: To reheat cold rice cakes, preheat oven to 400°F. Place rice cakes in single layer on baking sheet; heat 5 m i nutes.

NUTRIENTS PER SERVING Calories Total fat Protein Carbohydrate

50

63 49 29 59

Cho lesterol Sodium Fiber

27m 9 330m9 < 19

slender s�des

BRAISED ORIENTAL CABBAGI MAKES 6 SIDE-DISH SERVINGS 112 1 112

small head green cabbage (about 112 pound' small head bok choy (about % pound) cup fat-free reduced-sodium chicken broth

2 tablespoons reduced-sodium soy sauce 2 tablespoons rice wine vinegar 1 tablespoon brown sugar 1/4

1.

teaspoon red pepper flakes (optional)

1

tablespoon water

1

tablespoon cornstarch

Cut cabbage into l-inch pieces. Cut woody stems from bok choy leaves; slice stems intc

1/2-inch pieces. Cut tops of leaves into 1/2-inch slices; set oside.

2.

Combine cabbage and bok choy stems in large nonstick skillet. Add broth, soy sauce,

vinegar, brown sugar and red pepper flakes, if desired.

3.

Bring to a boil over high heat. Reduce heat to medium. Coyer and simmer 5 minutes or

until vegetables are crisp-tender.

4.

Blend water into cornstarch in small bowl until smooth. Stir into skillet. Cook and stir

l minute or until sauce boils and thickens.

5.

Stir in reserved bok choy leaves; cook l minute.

Colories

34

Cholesterol

Total fat

19

Sodium

Protein

2g

Fiber

Carbohydrote

6g

52

Omg 170mg 19

-,

IlIIAISED ORIENTAL CABBAGE

slender sides

LEMON AND FENNEL MARINATED VEGETABLES MAKES .4 SERVINGS

1 cup water 2 medium carrots, eut diagonally inta lh-inch-thick slices 1 cup small whole fresh mushrooms

1 small red ar green bell pepper, eut into %-inch pieces 3 tablespoons lemon juice

1 tablespoon sugar 1 tablespoon olive oil 1 clave garlic, minced

112 teaspoon fennel seeds, crushed 112 teaspoon dried basil leaves, crushed 1/4 teaspoon black pepper

Bring water to a boil over high heat in small saucepan. Add carrots. Return to a boil. Reduce heat to medium-Iow. Coyer and simmer about 5 minutes or until carrots are crisp-tender. Drain and cool. Place carrots, mushrooms and bell pepper in large resealable plastic food storage bag. Combine lemon juice, sugar, oil, garlic, fennel seeds, basil and black pepper in small bowl. Pour over vegetables. Close bag securely; turn to coat. Marinate in refrigerator 8 to 24 hours, turning occasionally. Drain vegetables; discard marinade. Place vegetables in serving dish. Serve with toothpicks.

NUTRIENTS PER SERVING

47

Cholesterol

Total fat

19

Sodium

Protein

19

Fiber

Carbohydrote

9g

Calories

54

Omg 15mg 2g

sien der sides

ASPARAGUS WITH SESAME-GINGER SAUCE MAKES 7 SERVINGS

1 1 1 1 1 1 1

tablespoon SPLENDA® Granular tablespoon water tablespoon peanut oil tablespoon rice vinegar tablespoon soy sauce tablespoon tahini* (puréed sesame seeds) teaspoon chopped fresh ginger 112 teaspoon chopped garlic Pinch crushed red pepper 48 medium asparagus spears, trimmed and peeled *Look for tahini in the ethnie foods section of your su permarket.

1. In a food processor, combine 011 ingredients except asparagus and mix u nt i l thoroughly blended . Set oside.

2. Fill large skil let half-full of water; cover and bring to a boi l . Add asparagus and s i m mer just until crisp-tender, approximately 4 to 5 mi nutes. D ra i n wei l . IDo not rinse.)

3. Transfer to serving piotter. Pour sauce over hot asparagus. Serve warm or at room tem peratu re.

Prep Time: 10 m i nutes Cook Time: 5 minutes

N UTRIENTS PER SERVING Calories Tot al fot Protein Ca rbohyd rate

56

59 3g 3g 6g

Cholesterol Sod ium F i ber

Omg 1 83mg 2g

ASPARAGUS WITH SESAME-GINGER SAUCE

CHICKEN SALAD MA

�

� Sf

VINGS

114 cup mayonnaise '/4 c;up ou', crea m 1 tab1Ie,spoon. lemon juice 1 feaspoon 5ugalr 1 tea spoan g,rated Semon peel teâspoon Di'jon rnustar,d 'hteêlspoon salt 1/lJto 14 tectspoon wh·,te pépper 2: CUp5 d ic;ed tooke,d ,h',ken 1 cup ,sl iccdcclery '/.4 cup 51ited gteen on ion5 wttuce IClIves Crumb ctd blue ch es (0'Ptionalj Combine moyonn Îs peppe in Img bowl. .

•

.

sour

recm, 1 mon IUÎce, sugar, lamen pEla!.

2. Add c:hicken. celery and green o oilow flavors 10 blend

m'lIons;

musi

shr 10 combine. Cover; reFngel'Clte

.

3. Serve salod

on

leHtlce-lined plate. Sprinkl

wi h blue cheess,

NUTRIENT5 PER SERVING s

310

Cholesrt!rol

Total �ol

239 22 9 451

Sodium

Colori

PrOéin Corbohyd rate

58

Fiber

rd. soli

�9mg' 4421119 19

1

desired.

01

lea

on

hour

s u pe r salads

THAl BROCCOLI SALAD MAKES 4 SERVINGS

cup creamy or chunky peanut butter tablespoons EaUAL
2 1 1/2 1 1 1 1/2

1

clove garlic, crushed

Moy substitute 3 packefs Equa/® sweefener.

•

Combine peanut butter, Equal®, hot water, lime ju ice, soy sauce, sesame oil and red

pepper flakes u ntil wei l blended; set aside. • Heat vegetable oil in large skillet over medium-high heat . Add broccoli, red pepper, gree n on ions and garlic. Stir-fry 3 to 4 minutes until vegetables are tender-crisp. Remove From heat

a nd stir in peanut butter m ixture. •

Serve warm or at room tem peratu re.

NUTRIENTS PER SERVING Ca lories Total fat Prote i n Carbohydrate

60

199 1 7g 6g 9g

Cholesterol Sodium F i ber

Omg 342mg 4g

THAl BROCCOU SALAO

s u p er salads

RASPBERRY MANGO SALAD MAKES 4 SERVINGS

2 cups arugula 1 cup torn Bibb or Boston lettuce 1/2 cup watercress, stems removed 1 cup diced mango % cup fresh raspberries 1/4 cup ( 1 112 ounces) cru mbled blue cheese 1 tablespoon olive oil 1 tablespoon water 1 tablespoon raspberry vinegar l/S teaspoon salt l/S teaspoon black pepper

1. Combine arugula, lettuce, watercress, ma ngo, raspberries and cheese in med i u m bowL 2. Shake remai ning ingredients i n small jar. Pour over salad; toss to coat. Serve i m mediately.

N UTRIENTS PER SERVING Calories Total fat Protein Carbohydrate

62

98 8g

Cholesterol

39 49

Fiber

Sodium

8mg 227mg 2g

•

-/

super sajads

GREENS AND BROCCOLI SALAD WITH PEPPY VINAIGRETTE MAKES 4 SERVINGS

4 3 1 1/2 1

sun-dried tomato ha Ives (not packed in oil) cups torn washed red-tipped or plain leaf lettuce cups broccoli florets cup sliced fresh mushrooms 113 cup sliced radishes 2 tablespoons water 1 tablespoon balsamic vinegar 1 teaspoon vegetable oil 1/4 teaspoon ch icken bouillon granules 1/4 teaspoon dried chervil leaves '/4 teaspoon dry mustard '/s teaspoon ground red pepper

1. Pou r enough boi ling water over tomatoes in small bowl to cover. Let stand 5 mi nutes; dra i n . Chop tomatoes. Combine tomatoes, lettuce, broccoli, mushrooms and radishes in large salad bowl.

2. Combine 2 tablespoons water, vinegar, oil, bouillon g ra nules, chervil, mustard and g round red pepper in jar with tight-fitting lid. Cover; shake weil . Add to salad; toss to combine.

NUTR IE NTS PER SERVING Calories Total fat Protein Carbohydrate

64

54 2g 3g 9g

Cholesterol Sodium Fi ber

Omg 79mg 2g

su p er salads

TABBOULEH M A KES 8 SERVING S 112 cup uncooked bulgur wheat % cup boiling water 1f4 teaspoon salt 5 teaspoons lemon juice 2 teaspoons olive oil 112 teaspoon dried basil leaves 1/4 teaspoon black pepper 1 green onion, th inly sliced 112 cup chopped cucumber 112 cup chopped green bell pepper 112 cup chopped tomato 1/4 cup chopped fresh parsley 2 tea spoons chopped mint (optional)

1. Ri nse bulgur thoroughly in colander under cold water, picking out any debris. Drain weil; transfer to mediu m heatproof bowl. St ir in boi l ing water and salt. Cover; let stand 30 minutes. Drain wei l.

2. Combine lemon juice, o i l , basil and black pepper in small bowl . Pou r over bulgur; mix weil .

3 . Layer bulgur, onion, cucu mber, bell pepper and tomato in clear glass bowl; sprinkle with parsley and mi nt, if desired .

4. Refrigerate, covered, at least 2 hours to al low flavors to blend . Serve layered or toss before servi ng .

NUTR IE NTS PER SERVING Ca lories Tota l fat Protein Corbohydrate

66

49 19 19 99

Cholesterol Sod ium Fiber

Om9 7 1 m9 39

su per salads

SPICY ORIENTAL SHRIMP SALAD MAK E S 4 SERVINGS 1 112 1/4

1 1

3 1

2 28 1

head iceberg lettuce cup fresh basil leaves cup rite wine vinegar piece fresh ginger (2 inc hes), peeled tablespoon reduced-sodium soy sauce cloves garlic teaspoon red pepper flakes teaspoons dark sesame oil large shrimp, peeled and deveined to 2 limes, cut into wedges (optional) Vinaigrette Dressing (recipe follows)

1. Core, rinse and thoroug h ly drain lettuce . Refrigerate i n a i rtight conta iner to crisp. Combine basil, vinega r, gi nger, soy sauce, gar/ic, sesame oil and red pepper in blender or food processor fitted wit h metal blade. Blend to form rough poste, pulsing blender on and off, scraping sides as needed . Tra nsfer poste to large m ixing bowl . Add shri mp and st i r until coated . Cover and refrigerate for 2 hours or overn ight .

2. Preheat broiler. Broil shrimp in shal/ow pa n, tu rning once, just u nt i l opaque, about 2 m inutes each side. Shred lettuce; arrange on four plates. Top with cooked shr i m p . Ga rnish with l ime, if desired. Serve with Vi naigrette Dress i n g .

Vinaigrette Dressing: Whisk 3 ta blespoons red wine vinegar with 1 1/2 tablespoons ol ive oil i n smal/ bowl unt i l blended .

NUTRIENTS PER SERVING Ca lories Tota l fat Protein Carbohydrate

1 44 8g l Og 7g

Cholesterol Sod i u m F i ber

75mg 2 36mg 3g

67

HAM AND CHEESE II SUSHI" ROLLS MA K E S 8 SERV I NGS

4 thin slices deli ham (about 4 x 4 inches) 1 package (8 ounces) cream cheese, softened 1 seedless cucum ber, quartered lengthwise and cut into 4-inch lengths 4 thin slices (about 4 x 4 inches) American or Cheddar cheese, room temperature 1 red bell pepper, cut into th in 4-inch long strips

1 . For ham sush i : Pat each ham sl ice wit h paper towel to remove excess moisture. Spread each ham sl ice to edges with 2 tablespoons cream cheese. 2. Pat 1 cucumber quarter with paper towel to remove excess moisture; place at edge of ham slice. Roll tightly. Seal by pressing gently. Roll in plastic wrap; refrigerate. Repeat with remaining three ham slices .

3. For cheese sus h i : Spread each cheese slice to edges with 2 tablespoons cream cheese. 4. Place 2 strips red pepper even with one edge of one cheese sl ice. Roll tig htly. Seal by pressing gently. Roll in plastic wrap; refrigerate. Repeat with remai n i ng 3 cheese slices.

5. To s� rve : Remove plastic wrap From ham and cheese rolls. Cut each roll i nto 8 (l12-inch-wide) pieces. Arrange on plate.

NUTR I ENTS PER SERVING Calories Total fat

1 45

C holesterol

1 39

Sod i u m

Protein

59

Ca rbohyd rate

39

68

F i ber

40mg 263m 9 <19

snack sol u tions

WILD WEDGES MAKES 4 SE R VINGS

2 (a-inch) fat-free flaur tortillas Nonstick cooking spray 113 cup shredded reduced-fat Cheddar cheese 113 cup chopped cooked chic ken or turkey 1 green on ion, thinly sl iced (about 1/4 cup) 2 tablespoons mild, thick and chunky salsa

1. Heat large nonstick skillet over medium heat unt i l hot. 2. Spray one side of one flour torti lla with cooking spray; place sprayed side down in skillet . Top with cheese, ch icken, green onion and salsa . Place remaining tortilla over mixture; spray with cooking spray.

3. Cook 2 to 3 minutes per side or until golden brown and cheese is melted . Cut i nto 8 triangles.

Variation: For bean quesadillas, omit the ch icken and spread 1/3 cup can ned fat-free refried bea ns over one of the tortillas.

NUTRIENTS PER SERVING Ca lories

76

Cholesterol

Total fot

2g 7g 8g

Sod i u m

Protein Corbohydrote

70

F i ber

1 4mg 282mg 4g

snack sol utions

HERBED POTATO CHIPS MAKES 6 S E RV I NGS

Nonstick olive oil cooking spray 2 medium red potatoes (about 112 pound), unpeeled 1 tablespoon olive oil 2 tablespoons minced fresh dill, thyme or rosemary or 2 teaspoons dried dill weed, thyme or rosemary 1/4 teaspoon garlic salt I/S teaspoon black pepper 1 1/4 cups fat-free sour cream

1. Preheat oven to 450°F. Spray large ba king sheets with cooking spray; set aside. 2. Cut potatoes crosswise i nto very thin sl ices, about V1 6 inch t h ick. Pat dry with paper

towels. Arrange potato sl ices in single layer on prepared baking sheets; coat potatoes with cooking spray.

3. Bake 1 0 mi nutes; turn slices over. Brush with o i l . Combine dill, garlic salt and pepper i n small bowl; sprin kle evenly onto potato sl ices. Continue baking 5 t o 1 0 m i nutes o r until potatoes are golden brown. Cool on baking sheets.

4. Serve with sour crea m .

NUTRIENTS P E R SERVING

Protein

76 2g 6g

Ca rbohydrate

99

Calories Total fat

72

Cholesterol Sodium

Fiber

Omg 1 13mg
HER&ED POTAlO CHIPS

snack sol utions

CONFETTI TUNA IN CE LERY STICKS MAKES

l O

TO

1 2 SERVINGS

1 (3-ounce) pouch of STARKIS-r Premium Albacore or Chunk Light Tuna '12 cup s h redded red or green cabbage '12 cup shredded ca rrot '/4 cup shredded yellow squash or zucchini

3 tablespoons reduced-calorie cream cheese, softened 1 tablespoon plain low-fat yogurt

'12 teaspoon dried basil, crushed Salt and pepper to taste l O to 1 2 (4-inch) celery sticks, with leaves if desired

1.

I n a small bowl toss together tuna, cabbage, carrot and squash .

2.

Sti r in cream cheese, yogurt and bas i l . Add sa lt and pepper to taste.

3.

With small spatula spread m ixture even ly i nto celery sticks.

Prep lime: 20 minutes

NUTRIENTS PER SERVING

Ca lories

32

Cholesterol

Total fat

19

Sod i u m

Protein

3g

F i ber

Ca rbohydrate

39

74

Smg 90mg 19

snack sol utions

SPICED SESAME WONTON CRISPS MAKES 8 SERVINGS

20 (3-inch -square) wonton wrappers, eut in half 1 tablespoon water 2 teaspoons olive oil 1/2 teaspoon paprika 1/2 teaspoan ground cumin or chili powder 1/4 teaspoon dry mustard 1 tablespaon sesame seeds

1. Preheat oyen to 3 75°F. Coat 2 large nonstick ba ki ng sheets with nonstick cooking spray. 2. Cut each h alved wonton wrapper into 2 strips; place in single layer on prepa red baking sheets.

3. Combine water, o i l , paprika , cu m i n and mustard in small bowl; m ix weil . Brush oil mixtu re evenly onto wonton strips; sprinkle evenly with sesa me seeds.

4. Bake 6 to 8 mi nutes or until lig htly browned. Remove to wire rack; cool completely. Transfer to serving plate.

NUTRIENTS PER SERVING Ca lories Tota l fat P rotein Carbohydrate

76

75 2g 2g 12g

Cholesterol Sod i u m F i ber

3mg 1 1 6mg
sn ack solutions

SAVORY ZUCCHINI STIX MAKES 4 SERVINGS

Nonstick olive oil cooking spray 3 tablespoons seasoned dry bread crumbs 2 tablespoons grated Parmesan cheese 1 egg white 1 teaspoon reduced-fat (2%) milk 2 small zucc hini (about 4 ounces each), cut lengthwise into qua rters 113 cup spaghetti sauce, warmed

1. Preheat oven to 400°F. Spray baking sheet with cooking spray; set aside. 2. Combine bread cru mbs and Parmesan cheese in shallow dish. Combine egg white and milk in another shallow dish; beat with fork until weil blended .

3. Dip each zucchini wedge first into crumb m ixture, then into egg white m ixture, letting excess drip back into dish. Roll aga in in cru mb mixture to coat. 4. Place zucchini sticks on prepared ba king sheet; coat weil with cooking spray. Bake 1 5 to 1 8 minutes or unti l golden brown . Serve with spag hetti sa uce .

NUTRIENTS PER SERVING

Protei n

69 29 49

Carbohyd rate

99

Ca lories Tota l fat

Cho lesterol Sod i u m Fiber

6m9 29m 9 3 19

77

•

•

surprlslng sweets SPARKLING STRAWBERRY·UME SHAKE MAn$ 2 HIVINGS 2 ",p. ( 1 0 ouncesr nonn ",hot. unsw.,,",ned SI",wbe"';'. l't. '/. 1

'..,po li....·II,,"o," .porklinil wol.r, di"ided cup whipping «eom Or hall-and-hall !Clble.poo<> .ugo. 'UbSlitulfl Lime wedg". or ,lic••

1 . Ploc. 'Mwberrie. in bler.de, Cont,,,,,.,. ollow JO Iho.... 5 monute. beIo<.. Pfoceede:rop"'9 down .,de. of blet-der once Of Iwoce (mi.M. will be Ihtek) 2. Genlly sh, in

temoining >p
Variation: for" ...opie,,1 VOI'IOI ,on, odd 1 !IoO.poo.. bonana ex/I'<><:I and/Of 'h feaspoon ....Aovo. dronk odd '1) reoopoon rum U1fOCI coc;on,,' .""OC! olong w,th .... cflKlm FOI " ,....ed FOI "",,;k .I>oke. on)'lime. wosh, hui! and ""ze w+.oIe s.Irowberr� l n " hglllly coYe<ed

,

c;onlg.....

NUTRI!NTS PER 5EIIVING

Colorie.

".

CIIoIe• •erol

41mg

Totol lot

n,

Sodi�m

18mg

Pro",," Carbohydr"IfI

78

2,

'"

F,,,",

2,

t,l

SPARKLING STMAW8ERRY·lIME SHAKE

s ur pr i s i ng sweets

PINEAPPLE-GINGER BAVARIAN MAKES 5 SERVINGS

can (8 ounces) crushed pineapple in juice, drai ned and liquid reserved 1 package (4-serving size) suga r-free orange gelatin 1 cup sugar-free ginger ale 1 cup plain nonfat yogurt 3/4 teaspoon grated fresh ginger 112 cup whipping cream 1 pac ket sugar su bstitute 1/4 teaspoon va nilla 1

1. Combine reserved pineapple ju ice with enough water to equal V2 cup liquid. Pour into small saucepa n . Bring to a boil over high heat. 2. Place gelati n in medium bowl . Add p ineapple ju ice mixture; stir until gelatin is completely d issolved. Add gi nger ale and ha If of crushed p i neapple; sti r unti l weil blended . Add yogu rt; whisk until weil blen ded. Pour into 5 i ndividual ramekin s . Cover each ramekin with plastic wrap; refrigerate until firm .

3. Meanwhile, com bine remaining ha If of crushed pi neapple with ginger in small bowl . Cover with plastic wrap; refrigerate. 4. Just before serving, beat cream in small deep bowl on high speed of electric m ixer until soft peaks form . Add sugar substitute and va n illa; beat until stiff peaks form .

5. To serve, top bavarian with 1 tablespoon wh ipped topping and 1 tablespoon pi nea pple mixture.

NUTRIENTS PER SERVl l MG

76

Ch olesterol

Total fat

19

Sod ium

Protein

4g

F i ber

Calories

Carbohydrate

80

1 2g

1 mg 1 02mg <1g

s ur prising sweets

CHOCOLATE PEANUT BUnER ICE CREAM SANDWICHES MAKES 4 SERVINGS

2 tablespoons creamy peanut butter 8 chocolate wafer cookies 213 cup no-sugar-added vanilla ice cream, softened

1. Spread peanut butter over flot sides of 011 cookies 2. Spoon ice cream over peanut butter on 4 cookies. Top with remaining 4 cookies, peanut butter sides down . Press down lig htly to force ice cream to edges of sandwich .

3. Wrap each sandwich in foil; seal tig htly. Freeze at least 2 hours or up to 5 days.

NUTRIENTS PER SERVING Calories Total fat Protein Carbohyd rate

1 29 7g 4g 1 5g

Cholesterol Sod i u m Fi ber

4mg 1 24mg 19

WHITE CHOCOLATE PUDDING PARFAITS MAKES 4 SERVINGS

1 package (4-serving size) suga r-free instant wh ite chocolate pudding mix 2 cups (Iow-fat) 2% milk 3/4 cup whipping cream 1 112 cups fresh raspberries or sliced strawberries 2 tablespoons chopped roasted shelled pistachio nuts or chopped toasted macadamia nuts

1. Add " pudding m ix to m i l k; beat with wire whisk or electric m ixer 2 m i nutes. Refrigerate 5 minutes or until th ickened . Beat whi pping cream in small deep bowl with electric m ixer at high speed until stiff peaks form. Fold whi pped cream into pudd ing.

2. In each of 4 parfait or wine g lasses, layer V-4 cup pudding and 2 tablespoons raspberries. Repeat loyers. Spoon rema ining pudd i ng over berries. Serve i mmediately or cover and chili up to 6 hours before serving . Just before serving, sprinkle with nuts.

NUTRIENTS PER SERVING Calories Total fat Protein Co rbohyd rate

82

284 21g

Cholesterol

7g 1 99

F i ber

Sod i u m

7 1 mg 29 1 mg 4g

sur prisin g sweets

ANGEL CAKE WITH ALMOND BUTTER SAUCE MA K E S 1 6 S E RV I N G S 1 8 2 14 1

prepared angel food cake ( 1 4 ounces) ounces sliced almonds cups (4 sticks) butter packages sugar substitute tea spoon ground cinna mon 1/2 teaspoon ground nutmeg

1. Preheat oyen to 3 25°F. 2. Cut cake i nto 1 6 sl ices with serrated kn ife. Arra nge cake sl ices accordion-foshion on ovenproof serving plate. Coyer with foi l ; bake 1 0 minutes or until heated throug h .

3 . Mea nwhile, place 1 2-inch nonstick skillet over med ium-high heat u nti l hot. Add a lmonds; cook and stir 4 min utes or until lig htly browned . Remove From pan; set oside.

4. Heat butter in so me skil let over medium heat until bu bbly. Remove From heat; stir in sug o r su bstitute, cin namon a n d nutmeg.

5. Arrange warm coke on serving piotter; sprinkle with a lmonds evenly. Spoon butter mixture over cake.

NUTRIENTS PER SERVING Calories Tota l fat Protei n Ca rbohyd rate

84

358 30g 5g 1 8g

Cholesterol Sod i u m Fiber

62mg 420mg 2g

s u r p ri s i n g sweets

CHOCOLATE-ALMOND MERINGUE P U F FS MAKES

1 5 SERV I NGS

2 tablespoons granu lated sugar 3 packages sugar su bstitute 1 112 teaspoons unsweetened cocoa powder

2 egg whites, room temperature 112 teaspoon vanilla 1/4 teaspoon cream of tarta r 1/4 teaspoon al mond extract Ifs teaspoon salt 1 112 ounces sliced al monds

3 tablespoons sugar-free seedless raspberry fruit spread

1.

Preheat oven to 275°F. Combine granulated sugar, sugar substitute and cocoa powder in

small bowl; set aside.

2.

Beat egg whites in small bowl on high speed of electric mixer until foamy. Add vanilla,

cream of tartar, almond extract and salt; beat until soft peaks form. Add sugar mixture, 1 tablespoon at a time, beating until stiff peaks form.

3.

Une baking sheet with foil. Spoon 1 5 equal mounds of egg white mixture onto foil.

Sprinkle with almonds.

4.

Bake 1 hour. Turn oven off but do not open oven door. leave puffs in oven 2 hours

longer or until completely dry. Remove from oven; cool completely.

5.

Stir fruit spread and spoon about 1/2 teaspoon onto each meringue just before serving.

Tip: Puffs are best if eaten the same day they're made. If necessary, store in airtight container, adding fruit topping at time of serving.

NUTRIENTS PER SERVING Calories

34

Cholesterol

Total fat

19

Sodium

Protein

19

Fiber

Carbohydrate

4g

86

Omg 27mg
CHOCOLATE-ALMONO MERINGUE PUFFS

sur p risi ng sweets

STRAWBERRY-TOPPED CHEESECAKE CUPS M A KES 8 SERVINGS

1 cup sliced strawberries 1 0 packages sugar substitute, divided 1 teaspoon vanilla, divided 112 teaspoon grated orange peel 1/4 teaspoon grated fresh ginger 1 package (8 ounces) c ream cheese, softened 112 cup sour cream 2 tablespoons granulated sugar 16 vanilla wafers, crushed

1. Combine strawberries, 1 package sugar su bstitute, 1/4 teaspoon van i l la, orange peel and grated ginger i n medium bowl; toss gently. Let sta nd 20 m i nutes to a l low flavors to blend. 2. Meanwhile, combine cream cheese, sour crea m, rema ining 9 packets sugar substitute and granu lated sugar in med ium mixing bowl. Add rema i n ing % tea spoon vanilla; beat 30 seconds on low speed of electric mixer. Increase to med i u m speed; beat 30 seconds or until smooth .

3. Spoon cream cheese mixture into 8 individual 1/4-CUp ramekins. Top each with about 2 tablespoons van i l la wafer cru mbs and about 2 tablespoons strawberry mixtu re.

NUTRIENTS PER SERVING Colories Tota l fat P rotein C a rbohyd rote

88

20 5 1 59 39 1 59

C h o lesterol Sod i u m Fiber

36mg 1 27mg
STRAWIIERRY-TOPPED CHHSECAIU CUPS

sur prisi n g sweets

CHOCOLATE CHEESECAKE MAKES

1 0 SERVINGS

2 packages (8 ounces eac h) cream cheese, softened 2 eggs 113 cup plus 2 teaspoons granular sugar substitute,* d ivided 2 tablespoons honey 3 teaspoons vanilla, divided 2 level tablespoons unsweetened cocoa

1 cup heavy whipping cream *Choose a sugar subsfiMe that measures like sugar, such

as Splenda- or Equa/� Spoonful.

1. Preheat oven to 350°F. Spray 8-inch round cake pan with nonstick cooking spray. Cut 8-inch parchment paper or wax paper circle to fit bottom of pa n. Place paper in pan; spray lightly with cooking spray.

2. Beat cream cheese, eggs, 1/3 cup sugar substitute, honey and 2 tea spoons van i l la i n large bowl or electric mixer at medium speed 2 to 3 min utes ju st until weil blended. With m ixer running on low speed, beat in cocoa until weil blended . Do not overbeat.

3. Pour batter into prepared pa n . Bake 35 to 40 m i n utes until center is set. Cool 1 0 mi nutes on wire rack; run thin spatula around edge of cheesecake to loosen . Cool completely.

4. Invert cheesecake onto plate. Remove parchment pa per. Place serving plate over cake; invert cake top side up. Cover loosely with plastic wra p . Refrigerate at least 4 hours or overnig ht.

5. Beat cream, remaining 2 tea spoons sugar substitute and 1 teaspoon va nilla in small deep bowl at high speed of electric mixer unti l stiff peaks form . Serve with cheesecake.

NUTRIENTS PER SERVING Calories Tolo 1 fat Protein Co rbohydrote

90

296 279 69 79

Cho lesterol Sodium F i ber

1 2 Smg l S 8mg
CHOCOLAT( CHEESECAKE

surprising sweets

PEAN UT BUTTER CHOCOLATE BARS MAHS . 8 S E R V I N G S 'h ...... ( 1 5ri
'fi .up ....orny peonu' buli
1 cup oll·purpa.. flour 1 cup qu ic� oc>ts, uncoc>�ed

'fi _opoo<> bo�in9 ....... '1. _'poo<> sol.

\f.o cup mini ...mi·....,.. chocol.... chips )4 lU'

...

" &.01 bulle" Equol" and br....n .. '''90' "nl'il w.n combined Sr" in m,lk, """nUI b"�', -Sg and vo",Ho unlil bJend&d. G.oduoHy mil< ,n combin&d lia"" 001>. bok'ng sodo on<:! ....11 unhl bIended Sh, in ��ocoIote C�'pl " Sp'lKId m'xlu'" ""Bnfy in 13 x9.inc� boking pon gGnerou.1y coa",d with non>tià
NUTRllNTS Pli 5ERVING

Colone.

7S

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S,

COfbohydfore

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P,OIe,"

92

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INDEX A Angel Co�. will. A1mond Bullet So�, " Aiparogul AI ,ogVI w,1h Se>ome-Gi"9'" Sa.uc:e,

�

S�,.f"od Iuporogu" 48 • ...,

Blue Ct-...sMIed S;rfo;" l'on,e.,

" Steo� w,1h Z ...ry Merlo! Sauce, 32 Blue Ct-...sru/fed S;,loln Pall.-I, 42 61,**,y Ct-SO«Ike Muffin•. 8 Pori Rog" 0'4r Spoghe", �. 46 Sra, O""nlol Cobboge. 52 8NK1ds & Muffin. BI...be
� .....styIe 8roc(01;

Gt...n, "Rd 8'oc<:�i Sol"d wi'" Peppy Vil'lOlg'_. 6.4 Tho, BroccoIi Salad, 60

c ch.ddo
86

Peonut s..- ChocoIa!e 80<., 92 Wh,.. ChocoIa... Pudding l'ono,l!. 82 Chu Cfocken or>d VegeIobIe Soup.

�

Cioppino 28 C....'-n' funo ln Celery St.th. 74

, Egg. Cheddary Scu.age FrollQlO la Fabuk>u. fata: r"l'tOlO. 1 4 Swl., Conodion Soc.... and E99', V�IOb1e SlrolO, 26

6

F fobuioo. fela Frol'tOlo, 14 Fi,h & Seafood Ç'''ppmo, 28 Con/el!, Tuno ln CeIety St.ch. 74 Gr,IIed Red s..oppe. ....rh AoocodoPapaye Saba. 44 Spocy Or_lai Slvitnp SoIod 67 S2echwon Seaload Shr.fry, j4 TwoMl/lu'" 1l1
Ham and Chee.. ·Su",,· RolIl, Horrbed PO/IlIo Ch,pl_ 72

68

J

Jolopeilo Wrld Rie. Cok.,. 50 , l_ and f...neI Ma"notecI Vegetoble•.

"

M MUlhrooms Gr..... . and

Stoccoli

VorwlgrMe, 64

Salod wlm Peppy

lemon ond fennel MQrirw,ed Vtgerobku,

"

PePf>"'"oni Pino Soop. 22 N No-Knead Sandwrch Sreod

2A

,

Peonul 8ulfer

ChocoIa!e Peonul 8u.... le. C.eom Sanctw;chm, 82 Peonut 8u!r. ChacoIo,. 60"', 92 Pepperoni Pizza Saup, 22 Pineopple-Ginge. 80...."'on, 80

93

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n i ta

your cravings

while keeping carbs down. Supercharge your mornings with high­ protein breakfasts. Discover dcliciously different lunch and dinner recipes lhat arc sure

tO

plcasc. Even ,hose who aren', on a diet will

have trouble resislÎng Steak with Zesty Meriot Sauce or Szechwan Seafood St'ir-Fry. For dessert, indulge in a sliee of deeadent Chocolate Chccsecakc with only 7 grams of earbohydrarc! Low-carh has never becn more luscious.

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