Curry Seafood Steamer

Ingredients:

• 1 lb baby red potatoes, cubed
• 250 g shrimp
• 250 g scallops
• 2 cups asparagus, chopped
• 2 cups cauliflower
• 1 tbsp EVOO
• 1 tbsp curry

Directions:

1. Prep Time: 5 min Total Time: 45 min Yield: 2
2. Bake potatoes until half done.
3. Steam vegetables until half cooked.
4. Coat frying pan with oil, saute garlic for about 1 minute then add veggies and fry for about 2 minutes.
5. Add seafood and potatoes, fry on medium-high for another 2 minutes.
6. Sprinkle in curry, mix well.

Approx. Calories xx per serving

Potato & Asparagus Toss

Ingredients:

• 2 lbs small red potatoes (cooked until tender)
• 1 lb asparagus, trimmed (cooked until firm-tender)
• 1 medium sweet onion, coarsly chopped
• 1/4 cup fresh basil leaf
• 1/4 cup balsamic vinegar
• 2 cloves chopped garlic
• 2 tablespoons fresh lemon juice
• 1 dash Worcestershire sauce
• 1/2 cup olive oil
• 2 tablespoons Dijon mustard
• salt and pepper

Directions:
Prep Time: 10 min Total Time: 60 min Yield: 6

1. In a large bowl, combine the potatoes, green beans, onion and basil.
2. Mix/whisk all the vinaigrette ingredients togther (I like to shake it in a small jar).
3. Add in the Balsamic vinaigrette mixture to the warm potato/bean mixture; toss well to coat.
4. Season with salt and pepper to taste.

Approx. 340 calories per serving

Raspberry Summer Sensation

Ingredients:

• 2 cups raspberry sorbet or sherbert
• 1 cup cold 1% milk
• 1 pkg vanilla fat free instant pudding
• 3 cups thawed light cool whip topping
• 1 cup raspberries

Directions:

Prep Time: 15 min Total Time:3 hrs 30 min Yield: 12

1. Line 9x5-inch loaf pan with foil and spoon sorbet into pan, freeze 10 min.
2. While sorbet is freezing, pour milk into large bowl and add dry pudding mix and beat with whisk for 2 min. or until well blended.
3. Gently stir in whipped topping and spread over sorbet in pan.
4. Freeze 3 hours or overnight.
5. To unmold invert pan onto plate and remove foil. Top with fresh raspberries just before serving. Let stand 10 min. to soften before cutting into 12 slices.

Approx. Calories 125 per serving

Lemon Raspberry Loaf

Ingredients:

• 1 3/4 cups all-purpose flour
• 1/2 cup sugar
• 2 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp
• 1 cup low-fat lemon yogurt
• 1/4 cup vegetable oil
• 1 egg
• 2 egg whites
• 1 tsp grated lemon zest
• 1 cup fresh or frozen raspberries

Directions:

Prep Time: 15 min Total Time: 1 hr 15 min  Yield: 12

1. Preheat oven to 350, spray a 9x5 inch loaf pan with non-stick spray and set aside.
2. In a large bowl, combine flour, sugar, baking powder and soda and salt. Set aside.
3. In a medium bowl, whisk together yogurt, oil, egg, egg whites, and lemon zest.  Add wet ingredients to flour mixture and stir just until moistened. Gently fold in raspberries.
4. Pour batter into prepared pan and bake for 50 minutes, or until a toothpick inserted in center of loaf comes out clean. Cool loaf in pan for 10 minutes. Remove from pan and let cool completely before slicing.

Approx. Calories 165 per serving

Italian-Marinated Vegetable Salad

Ingredients:

• 2 cans baby corn, diced
• 2 cups cauliflower florets
• 1 cup cherry tomatoes, halved
• 1/2 cup chickpeas, rinsed (optional)
• 1/2 cup carrots, julienned
• 1 cup stuffed green olive, sliced
• 1/2 cup mushrooms
• 3/4 cup Italian Dressing and Sundried Tomato Dressing (50/50)

Directions:

Prep Time: 15 min Total Time: 3 ¼ hours Yield: 6

1. Add cauliflower to boiling water in saucepan; cook until crisp-tender. Drain. Rinse under cold water; drain again. Place in bowl.
2. Add remaining ingredients; mix lightly. Cover.
3. Refrigerate 3 hours or until chilled.

Approx. Calories 100 per serving

Baked Falafel Balls

Ingredients:

• 3/4 cup water
• 1/2 cup quinoa
• 1 tablespoon olive oil
• 1 tsp green onion, finely minced
• 2 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 1 1/4 teaspoons cumin
• 1 1/4 teaspoons coriander
• 1 1/2 cups cooked chickpeas
• 3/4 tablespoons lemon juice
• 1/4 cup dried breadcrumbs, plus
• 2 teaspoons dried breadcrumbs
• 1/4 cup parsley, minced
• Chicken/veggie broth, as needed to moisten during blending
• salt
• olive oil flavored cooking spray

Directions:

Prep Time: 75 min Total Time: 30 min Yield: 6

1. Bring water to a boil and remove from the heat. Mix in the quinoa.
2. Cover well and allow to sit until all the water is absorbed -- about 20 minutes.
3. Heat the olive oil in a small pan and saute the onion and garlic over medium heat until the onion is just transparent.
4. Add red chili flakes, cumin, and coriander and saute for 1 more minute.
5. Combine the chickpeas and quinoa in a food processor. Add the lemon juice, bread crumbs, cilantro, parsley and salt and process until just mixed, and has a pleasing texture.
6. Set mixture aside for 15 minutes.
7. Preheat oven to 400 degrees.
8. Form falafel mixture into 2 inch balls and place on a lightly oiled sheet pan.
9. Spray the balls with some olive oil.
10. Bake for 25 to 30 minutes until golden, turning the pan once during baking.
11. Add to a pita with some tzaziki sauce to eat as a sandwich.

Approx. Calories 150 per serving

Asparagus

Fry, chopped up, in skillet with butter and almonds. Add mushrooms. Can also be done with peas.

Bake at 350, sprinkled in walnuts, orange juice and zest.

Sugar Free Granola

Ingredients:

• 4 cups rolled oats
• 1/2 cup sugar-free honey (or optionally, peanut butter, or half & half)
• 1/2 cup butter (melted)
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon (optional)
• 1 pinch salt
• 2 cups dried fruit (no sugar added)
• 1/2 cup of chopped nuts (optional)

Directions:

Prep Time: 10 min Total Time: 30 min Yield: 12

1. Preheat oven to 325°F.
2. In separate bowl mix together melted butter, sugar free honey, vanilla, cinnamon and salt.
3. Pour honey mixture over dry ingredients and mix thoroughly. (if you’re going to add nuts, add them at this time).
4. Spread mixture evenly onto a large cookie sheet that has shallow sides. (make sure the mix is spread evenly and goes to the sides all the way around.
5. Bake for 15 minutes in oven. You want to bake the mixture till it gets golden brown all over. The sides will start to darken before the middle.
6. After 15 minutes take out of oven and stir well, put back in oven and watch carefully as it will darken fast. Total time depending on oven is generally about 20-25 minutes.
7. Take out of oven when the granola is golden brown. The mixture will appear wet and you will think it's not done, but as the granola cools it gets crunchy.
8. While the mixture is cooling on the baking sheet, I add the 2 cups of dried fruit and mix it well. The heat will help the fruit release some of its natural flavors without drying it out. I have tried baking the granola with the fruit and found cranberries especially get a little too hard.
9. If you want granola in bars, cut while still warm but not hot to the touch.
10. After about an hour the granola will be crunchy and ready to eat.
11. Optionally: And typical granola bar topping can be added, like chocolate chips, etc., just won’t be sugar free.

Approx. Calories 335 per serving

Hearty Hamburger Soup

Ingredients:
2 lbs lean ground beef
1 white onion, peeled and diced
1/4 teaspoon ground black pepper, more to taste
1/2 teaspoon dry oregano, more to taste
1/2 teaspoon dry basil, more to taste
1/4 teaspoon seasoning salt
1 (1 1/2 ounce) envelope onion soup mix
6 cups water, more to desired consistency
1 (8 ounce) can tomato sauce
1 tablespoon soy sauce
1 (15 ounce) can diced tomatoes, undrained
1 (15 ounce) can corn, drained
1 cup celery, sliced
1 cup fresh carrot, sliced
1 cup white potato, peeled and cut into small cubes
garlic salt, to taste
shredded parmesan cheese, to serve

Directions:
Prep Time: 10 min  Total Time: 55 min  Yield: 10
Brown ground beef and onion in a large pot. Drain if needed.
Add spices and onion soup mix.
Stir in water, tomato sauce and soy sauce. Bring to a boil; then reduce heat, cover, and simmer for 15 minutes.
Add the rest of the ingredients up to the potatoes bring to a boil; reduce heat, and simmer uncovered until potatoes and carrots are tender about 30 minutes. (Add more water if needed).
Season to taste with garlic salt.
Serve with shredded parmesan cheese.

Approx. Calories 300 per serving

Creamy Vegetable Chowder

Ingredients:

• 2.5 cups navy beans, cooked 
• 2.5 cups cauliflower, cooked 
• 2 (400 ml) cans artichoke hearts, chopped (packed in water) 
• 900 ml low sodium chicken broth 
• 2 cups fat-free cottage cheese 
• 1 cups 1% low-fat milk 
• 3 tablespoons garlic-flavored olive oil 
• 1 tablespoon basil 
• 1/2 teaspoon fresh ground black pepper

Directions:
Prep Time: 90 min  Total Time: 90 min  Yield: 10

1. Cook beans and cauliflower according to directions.
2. Combine all ingredients in food processor, including water from artichoke cans, and puree.
3. Pour into crockpot and cook on high for 2-3 hours or low for 4-6 hours.

Approx. Calories 300 per serving

Potato Pancakes - German Style

Ingredients:

• 3 lbs potatoes, peeled 
• 1 large onion, quartered 
• 3 eggs, beaten 
• 1/2 cup all-purpose flour 
• 1 teaspoon baking powder 
• 1 teaspoon salt 
• 1 tablespoon parsley

Directions:
Prep Time: 10 min  Total Time: 30 min  Yield: 6

1. Keep potatoes covered with cold water until ready to grate in the food processor.
2. Fit the medium shredding blade into food processor and shred potatoes and onion.
3. Dry potatoes and onion between sheets of paper towel.
4. In a large bowl combine potato mixture with eggs, flour, baking powder, parsley and salt.
5. In a large skillet heat 1/8 inch vegetable oil until hot.
6. Pour in 1/3 cup potato mixture puddles, flattening with the back of a wooden spoon, and fry until crisp and golden brown on both sides, about 3 minutes per side.
7. Drain on paper towel and keep warm in a 100 degree oven.

Approx. Calories 275 per serving

Low Fat Creamy Mashed Cauliflower

Ingredients:
1 pkg frozen cauliflower
2 ounces low-fat cream cheese
1/4 teaspoon white pepper
1/2 teaspoon kosher salt
2 garlic cloves, minced
2 tablespoons parmesan cheese, grated
paprika

Directions:
Prep Time: 15 min  Total Time: 35 min  Yield: 4

1. Place cauliflower into boiling salted water and cook for about 15 minutes or until very soft when pierced with fork. Drain well.
2. Put cream cheese in food processor (or blender).
3. Add cooked cauliflower and garlic and blend until creamy.
4. Add parmesan cheese and salt and pepper to taste.
5. Pour into 1 quart greased casserole dish. Top with a light sprinkle of paprika and bake in 350° oven for about 20 minutes or until bubbly and hot.

Approx. Calories 200 per serving

Potatoes 'N Peas

Ingredients:

• 1 tablespoon olive oil 
• 2 cups red potatoes, diced 
• 2 cups frozen peas 
• salt and pepper 
• Option - 2 slices diced bacon

Directions:
Prep Time: 10 min  Total Time: 30 min  Yield: 4

1. In a large skillet, combine olive oil and potato (add bacon if using that option).
2. Cook over medium heat until potatoes and bacon begin to brown.
3. Cover and continue to cook 5 minutes or until potatoes are tender.
4. Stir in peas.
5. Cover and cook an additional 5 minutes.
6. Season with salt and pepper.

Approx. Calories 200 per serving

Curry Turkey

Ingredients:

• 4 tablespoons coconut oil
• 2 -3 teaspoons red curry paste 
• 1/4 cup onion flakes 
• 3 tablespoons coconut milk, light 
• 1 cup chicken broth 
• 2 cups cooked turkey 
• salt, to taste 
• pepper, to taste

Directions:
Prep Time: 10 min  Total Time: 25 min  Yield: 2

1. Melt butter and add curry, heating for 2-3 minutes, then stir in onion flakes and cook until tender, not brown.
2. Blend in flour, salt and pepper, once mixed add broth and cook stirring until boiling.
3. Add turkey and bring the mixture to boil again.
4. Blend in flour, salt and pepper, once mixed add broth and cook stirring until boiling.
5. Add turkey and bring the mixture to boil again.
6. For a side to this dish, fry a tortilla brushed in canola oil, about 2 min. on medium heat each side. Makes a nice flat bread to take away some of the heat from eating the curry.

Approx. Calories 545 per serving

Sweet Summer Salad

Ingredients:

• 1 head romaine lettuce
• 2 cups cubed cooked chicken
• 1/2 red pepper, chopped
• 1/2 yellow pepper, chopped
• 1 cup dried cranberries
• 3/4 cup chopped walnuts or 3/4 cup pecans
• 1 cup crumbled feta cheese
• raspberry vinaigrette dressing, enough to coat salad

Directions:
Prep Time: 15 min  Total Time: 25 min  Yield: 4

1. Rip lettuce into bite size pieces.
2. Mix all ingredients in with lettuce and coat with dressing.

Approx. Calories 400 per serving

Sensational But Simple Salad

Ingredients:
6 cups baby spinach leaves
3 cheese ranch dressing, enough to coat salad
1 1/2 cups sliced fresh mushrooms
1 1/2 cups diced hard-boiled eggs

Directions:
Prep Time: 10 min  Total Time: 10 min  Yield: 4

1. Mix spinach with mushrooms and eggs, then coat with salad dressing.

Approx. Calories 200 per serving

Curry Quinoa & Chickpea Stir-Fry

Ingredients:

• 1/2 cup quinoa
• 1 cup water
• 1 teaspoon reduced-sodium chicken broth (optional)
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon minced garlic clove
• 1/2 cup baby spinach leaves
• 3/4 cup garbanzo beans, rinsed and drained
• 1 teaspoon curry
• 1/4 cup walnut pieces
• 1/2 cup mushroom, sliced
• salt, to taste
• pepper, to taste

Directions:
Prep Time: 0 mins Total Time: 20 mins Yield: 3

1. Bring water and quinoa to boil, add broth for extra flavor, then simmer until water is gone, about 10 minutes.
2. Saute garbanzo beans (chickpeas) in EVO and garlic on low in separate frying pan.
3. Once quinoa is cooked, add to frying pan with spinach, curry and salt and pepper, mix all ingredients thoroughly.
4. Heat through on low for about 5 minutes, adding walnut pieces and sliced mushrooms in the last few minutes.

Note: Take out walnuts and add fried potatoes to a pita for a falafel, or stuff in pilsbury dough pocket and fry as a samosa.

Approx. Calories  300  per serving

Lemon Pepper Tuna Quinoa Stir-Fry

Ingredients:

• 1/2 cup quinoa
• 1 cup water
• 1 (6 ounce) can tuna, drained
• 1 tablespoon low-fat margarine
• 1 tablespoon lemon juice
• 1 teaspoon lemon pepper
• 2 eggs
• 1/2 cup baby spinach
• 1/2 cup mushroom, sliced
• salt, to taste
• pepper, to taste

Directions:
Prep Time: 0 mins Total Time: 20 mins Yield: 2
1. Bring water and quinoa to boil, then simmer until water is gone, about 10 minutes.
2. Saute tuna in margarine and lemon juice on low in seperate frying pan.
3. Move tuna to side of pan, scramble eggs in other side.
4. Once quinoa is cooked, add to frying pan with spinach, lemon pepper and salt and pepper, mix all ingredients thoroughly.
5. Heat through on low for about 5 minutes, adding sliced mushrooms in the last few minutes.
Approx. Calories  375  per serving