Ok, here some. ***
Chicken Dijon
This recipe serves: 4
1 tablespoon olive oil
1/2 onion, finely chopped
1 clove garlic, crushed
4 chicken breasts, boneless, cut into 1-inch strips
salt to taste
freshly ground black pepper
1/2 cup low-sodium chicken broth
2 teaspoons Dijon mustard
1. Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more.
2. Turn the heat up to medium-high. Season the chicken with salt and pepper and add it to the skillet. Saute the chicken until it is golden brown on all sides, about 4 minutes.
3. Quickly add the chicken broth and stir with a wooden spoon to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard.
Per Serving
Calories 202 Carbohydrate 3 g
Fat 6 g Fiber 0 g
Protein 34 g Saturated Fat 1 g
Sodium 404 mg
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Tomato Soup with Basil-Parmesan Cream
This recipe serves: 6
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.
2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.
4. Blend the basil, Parmesan cheese and sour cream together and set aside.
5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.
6. Serve the soup in bowls with a dollop of basil-Parmesan cream.
Serving Size: about 1 1/2 cups
Per Serving
Calories 114 Carbohydrate 16 g
Fat 4 g Fiber 4 g
Protein 6 g Saturated Fat 1 g
Sodium 271 mg
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Crunchy Pork Cutlets
This recipe serves: 6
1 pound pork loin, cut into 1/4-inch slices
1/2 cup all-purpose flour
salt and pepper to taste
2 eggs beaten with 1 tablespoon water
1 cup panko (Japanese bread crumbs) or dry bread crumbs
2 tablespoons vegetable oil
tonkatsu or barbecue sauce for dipping
1. Place the flour in a bowl and season with salt and pepper. In a second bowl, whisk the eggs with the water and place the bread crumbs in a third, shallow bowl.
2. Dip each pork slice or cutlet in flour. Pat off excess flour, dip in egg and then bread crumbs, coating evenly.
3. Lightly coat a skillet with vegetable oil and place over medium-high heat. Fry cutlets in a single layer, until golden on both sides, about 2 minutes per side.
4. Drain on paper towels. Chop into slices and refrigerate until ready to serve. Serve with tonkatsu or barbecue sauce for dipping.
Number of Servings: 6
Per Serving
Calories 253 Carbohydrate 19 g
Fat 9 g Fiber 0 g
Protein 19 g Saturated Fat 2 g
Sodium 420 mg
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Herbed Jasmine Rice
This recipe serves: 4
1 cup jasmine rice
2 teaspoons extra virgin olive oil
1/3 cup chopped, mixed fresh herbs (thyme, chives, sage or parsley)
salt to taste
freshly ground black pepper
1. Bring a medium-size saucepan of salted water to a boil. Cook the rice until tender, stirring occasionally, for about 10 to 15 minutes. Drain.
2. Toss the rice with the olive oil and herbs and season with salt and pepper
Serving Size: about 1/2 cup
Number of Servings: 4
Per Serving
Calories 191 Carbohydrate 38 g
Fat 2 g Fiber 1 g
Protein 3 g Saturated Fat 0 g
Sodium 147 mgSome healthy recipes?
Here is a site for weight watchers recipes, there are a lot of great ones on here
http://www.angelfire.com/journal/wwrecip鈥?/a>
Ginger Grilled Salmon
This can also be prepared under a broiler, if you prefer.
Ingredients
4-inch piece fresh ginger, peeled and minced
1/2 cup sherry
1 tbs. soy sauce
1/4 cup honey
4 salmon steaks or 4 boneless, skinless fillets,
about 6 oz. each
Method
Combine ginger, sherry, soy sauce, and honey in a shallow dish.
Add salmon and marinate for 20 minutes, turning once.
Prepare a medium-hot grill.
Place salmon on grill and cook for about 5 minutes on each side, basting with remaining marinade.
After basting, discard any remaining marinade.
Serve immediately.
Serves 4
Italian Garden Lasagne
In Italy, lasagne is usually eaten as the first course, but we all know how substantial it can be. My version is so full of veggies that it's virtually a ';garden in a pan';. Don't worry about the long list of ingredients. The only time-consuming part is chopping the vegetables. After that it's a breeze!
Ingredients
8-ounce package lasagne noodles, uncooked
30-ounce jar meatless spaghetti sauce
1陆 cups water
Vegetables:
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped yellow or red bell pepper
1 cup coarsely shredded carrots
4 cloves garlic, crushed
2 cups sliced mushrooms
1 cup finely chopped zucchini
1 cup finely chopped broccoli flowerets
1 teaspoon each dried basil and dried oregano
陆 teaspoon salt
录 teaspoon pepper
10-ounce package frozen chopped spinach, thawed and drained well
Cheese Filling
15-ounce container part-skim ricotta cheese
1录 cups part-skim Mozzarella cheese (5 ounces)
1 tablespoon grated Parmesan cheese
Method
Preheat oven to 350掳.
Lightly oil a 9 x 13-inch baking pan or spray with a nonstick cooking spray.
In a large bowl, combine sauce and water. Set aside.
To prepare vegetables: heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper, carrots, and garlic. Cook, stirring frequently, 3 minutes.
Add remaining vegetables, except spinach. Sprinkle with spices. Cook, stirring frequently, 5 minutes.
Remove from heat and stir in spinach.
Set aside 1 cup of the vegetables.
To prepare cheese filling: set aside 1/2 cup of the Mozzarella cheese. In a medium bowl, combine remaining Mozzarella cheese with ricotta and Parmesan. Mix well.
To assemble: spread 1 cup of the sauce in the bottom of prepared pan. Top with a third of the noodles, then 1/2 cup of the sauce. Next, spoon half of the cheese mixture over the noodles. Top with half of the vegetables, pressing them down into the cheese. Top with another 1/2 cup of the sauce.
Top with another third of the noodles. Press them down firmly onto the filling. Repeat layers, adding 1/2 cup sauce, remaining cheese, remaining vegetables, 1/2 cup sauce, and remaining noodles. Again, press noodles down firmly.
Spoon reserved vegetables over noodles. Top with remaining sauce, making sure noodles are entirely covered with sauce.
Cover and bake 40 minutes. Uncover and spoon sauce from sides of pan over noodles. Sprinkle with reserved Mozzarella cheese and continue to bake uncovered, 30 minutes more.
Let stand 5 minutes before serving.
Makes 8 servings.
Russian Kasha
with Mushrooms %26amp; Onions
This recipe can be prepared as a vegetarian dish
(with dairy) by replacing the beef stock with vegetable stock. There are some non-dairy sour creams on the market,
if you want the dish to be vegan as well.
Ingredients
1 cup kasha (roasted buckwheat groats)
1 egg, lightly beaten
5 tablespoons unsalted butter
1 large onion, minced
2 scallions, finely chopped, white part only
1 clove garlic, minced
2 cups beef stock (Editor: Use vegetable stock if preferred)
Salt and freshly ground pepper to taste
1/2 pound fresh mushrooms, chopped
3 tablespoons chopped parsley
2 tablespoons sour cream
Method
In a small bowl, mix together the kasha and egg.
Transfer to a dry skillet and stir gently over medium heat until the grains separate and the mixture is dry, 3 to 4 minutes.
In a 21/2-quart saucepan, heat 3 tablespoons of the butter over medium-low heat.
Add the onion, scallions, and garlic and saut茅 until soft, about 3 minutes.
Add the kasha and stock to the onion mixture, season with salt and pepper, cover, and simmer until the kasha is tender and the liquid is absorbed, about 15 minutes.
Meanwhile, heat the remaining 2 tablespoons butter in a small skillet.
Add the mushrooms and saut茅 until the mushrooms are tender and all the liquid has evaporated.
When the kasha is tender, stir in the cooked mushrooms, parsley, and sour cream.
Transfer to a warm serving bowl.
Serves 4.
Mexican Salad
Ingredients
3/4 cup vegetable oil
1/2 cup vinegar
3/4 tsp salt
3/4 cup chopped fresh cilantro
1 cup salsa
1 1/2 cups chopped red onion
1 cup sliced olives
1 1/2 cups cooked or canned black beans, rinsed and drained
1 cup sliced celery
12 cups torn romaine lettuce
1 1/2 cups shredded cheddar cheese
1 1/2 cups crushed tortilla chips
Method
In a small bowl, mix together oil, vinegar, salt, cilantro and salsa.
Set aside.
In a large bowl, combine all remaining ingredients.
Pour dressing over and toss well to mix.
Serve Immediately.
Serves 4 as a main dish; 8 as a side dish.
Alaria Chips
Here's a sure fire way to introduce alaria (similar to Japanese wakame) to kids. The midribs can be a bit chewy, so cut them out if you want these chips to melt in your mouth.
Ingredients
1-2 ft. of quickly rinsed alaria
1-2 Tbls. sesame oil
Method
1. Chop rinsed alaria into bite size pieces.
2. Heat oil in heavy skillet over medium heat.
3. Press pieces of alaria into hot oil until they turn green and become crisp.
4. Drain them on paper towels and allow to cool, but don't wait too long to serve them or they'll lose their crackle.
Veggie Walnut Pate
This is vaguely reminiscent of chopped liver (in the best way).
Ingredients
1/2 cup walnuts
8 - 10 button mushrooms
2 shallots, chopped
1 clove garlic, minced
2 cups of a combination of any of the following veggies:
carrots
green beans
zucchini
broccoli
cauliflower
squash (precooked)
red or green peppers
1 teaspoon dried basil
1 teaspoon dried marjoram
Sea salt and black pepper to taste
2 tablespoons olive oil
1 tablespoon lemon juice
Method
Mix all of the ingredients except the olive oil and lemon juice in a food processor to the consistency of coarse bread crumbs.
Heat the olive oil in a small skillet and saut茅 the mixture for 6-8 minutes.
Add the lemon juice and serve.
Makes 2-3 cups
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