1 cup lettuce, torn into bite-sized pieces 1/3 cup spinach, torn into bite-sized pieces 1/3 cucumber, peeled and sliced 1/3 tomato, sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado, cubed 1 tblsp raw sunflower seeds 1 tblsp olive oil 2 tsp lemon juice Dash each of thyme, parsley, basil
1. In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, carrots, mushrooms, avocado, and sunflower seeds. 2. In a screw-top jar, mix olive oil with lemon juice and herbs. Shake vigorously, and pour over salad.
Serves2
Per Serving:
167 calories 5 grams protein 9 grams carbohydrate 9 grams fat 22 milligrams of sodium
Curry Shrimp On Rice
2 cups cooked rice Dash oregano Dash salt 1 pound large shrimp, cooked and peeled ash curry powder Dash cayenne pepper 1 tomato, sliced
1. Sprinkle rice with oregano and dash of salt. 2. Sprinkle shrimp with curry powder and cayenne pepper. 3.Surround shrimp with rice and sliced tomatoes and serve.
4 unce chicken breasts, skinned 1/2 cup unbleached flour 1 tblsp olive oil 1/4 tsp pepper 1 4-ounce can sliced pineapple (in its own juices) 1/2 cup water 3/4 cup cider vinegar 1/4 tsp ground ginger 1 green pepper, cut into 1/4 inch rings
1. Wash and dry chicken and coat with flour 2. In a nonstick skillet, heat oil and brown chicken 3. Place chicken in shallow roasting pan 4. Sprinkle with pepper 5. Make sauce of pineapple juice, water, vinegar, and ginger 6. Pour over chicken and bake, uncovered, in a 350 degree oven for 30 minutes 7. Add pineapple slices and green pepper rings. 8. Cook for 15 minutes and serve.
1. Preheat oven to 350 degrees 2. In a mixing bowl, combine rice and cottage cheese 3. In a small bowl, mix together egg white, parsley, dill, and pepper. 4. Add spinach and egg white mixture to rice mixture. Mix well. Pour into casserole dish, and sprinkle bread crumbs on top. 5. Bake for 40 minutes.
1 pear, chopped 1 slice pineapple, chopped 1 7-ounce can water-packed tuna, flaked and drained 1/2 cup low-fat yogurt 1/2 tsp curry powder 1/2 tsp vanilla 1/4 cup raisins 1 apple, chopped Lettuce leaves
1. Mix all ingredients except lettuce, tossing until well combined. 2. Line a large plate with lettuce leaves. 3. Arrange mixture on lettuce leaves and serve chilled.
1 pound ground sirloin tip 1 16-ounce can Ragu cooking sauce 1/4 tsp oregano 1/4 tsp basil 1/4 tsp thyme Dash hot red pepper Dash black pepper 1/8 tsp chili powder 4 whole wheat pita rounds
1. Brown meat in a skillet and drain all fat. 2. Pour Ragu cooking sauce onto meat and simmer for 5 minutes with oregano, basil, thyme, hot pepper, black pepper, and chili powder. 3.Spoon into whole wheat pita rounds and serve.
1/2 pound cooked steak, cut in strips 1 cup broccoli, cooked and chopped 1 cup green beans, cooked and cut 1 stalk celery, sliced 1/2 cup mushrooms, sliced 1 green onion, sliced 1/2 tblsp red wine vinegar 1/2 tblsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato, sliced Fresh parsley
1. In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion. 2. In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing. 3. Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley
4 unce chicken breasts 1/4 lb fresh mushrooms, sliced 1/2 cup dry white wine 1 tsp lemon juice 1/2 tsp dried dill 1/2 cup evaporated skim milk 1/2 cup Italian bread crumbs
1. Place chicken breasts between two sheets of waxed paper and pound flat with small mallet. 2. Simmer mushrooms in white wine, lemon juice, and dill until white wine is almost evaporated. 3. Spread mushrooms on flattened chicken breasts, roll them up, and fasten them with toothpicks. 4. Roll breasts in evaporated milk and bread crumbs, completely covering chicken. 5.Arrange chicken in nonstick baking pan and bake in a 350 degree oven for 35 minutes or until chicken is tender.
1 cup low-fat cottage cheese 1/4 cup skim milk 3/4 cup whole wheat flour 2 egg whites 1 1/2 teaspoons lemon juice 1 cup whole fresh blueberries
1. Combine cottage cheese, skim milk, and flour in a bowl 2. Beat egg whites until frothy but not stiff and add to cottage cheese mixture. 3. Add lemon juice, stir, add blueberries, and stir again. 4. Pour all of the batter into a nonstick frying pan and turn when tops begin to bubble and bottom is lightly browned. 5. Divide into four wedges and serve.
This lasagna freezes well. Just cover with plastic wrap and freeze. To use again after frozen, double the cooking time.
1 pound spinach noodles 2 large onions, chopped 1 clove garlic, crushed 1/4 cup dry white wine or water 2 pounds lean ground beef 4 large ripe tomatoes, pureed 7 ounces salt-free tomato paste 2 tblspns each: chopped fresh parsley, basil, oregano 32 ounces Weight Watchers unsalted cottage cheese 2 egg whites 1 pound fresh spinach, chopped, cooked, and drained 1 large tomato, thinly sliced for garnish
1. Boil noodles until tender. Drain 2. Braise onions and garlic in white wine for 4 minutes. Add ground beef. Cook until no longer pink. Drain fat. 3. Add pureed tomatoes, tomato paste, and herbs. Simmer for 20 minutes 4. In a blender, mix cottage cheese, egg whites, and spinach. Puree. 5. Preheat oven to 350 degrees. Place a layer of meat sauce in a large baking pan. Layer with noodles and spinach mixture. Repeat layers, ending with noodles. Arrange tomato slices on top. Bake for 45 minutes.
Serves 12
Per Serving:
253 calories 34 grams protein 18 grams carbohydrates 8 grams fat 84 milligrams sodium (If you use low-fat cottage cheese, the sodium level will be 383 milligrams.)
Apple Slaw
> 1 cup green cabbage, finely shredded 2 carrots, grated 1 stalk celery, chopped 1/4 tsp. Onion flakes Dash of garlic powder Dash of thyme 1 ounce raisins 1 green apple, cored and sliced 1 tblspn raspberry vinegar 1 tblspn apple juice concentrate 1/4 cup nonfat yogurt
1. In a salad bowl, combine cabbage, carrots, celery, onion flakes, garlic powder, thyme, raisins, and apple. 2. Separately combine vinegar, apple juice concentrate, and yogurt. Pour over cabbage mixture 3. Chill for a few hours or overnight.
Serves 2
Per serving:
128 calories 3 grams of protein 32 grams of carbohydrate Trace of fat 85 milligrams of sodium
Scrambled Eggs and Veggies
8 egg whites 3 tblsp minced onions 3/4 tsp garlic powder 3 tblsp water Olive Oil 1 cup diced tomatoes 1 cup boiled and diced potatoes 1 cup diced zucchini
1. Beat egg whites, onion, garlic powder, and water until mixture is slightly frothy. 2. Wipe bottom of a nonstick skillet with a paper towel soaked in olive oil 3. Cook and stir tomatoes, potatoes, and zucchini for 2 minutes in frying pan. 4. Pour egg mixture over vegetables. 5. As mixture begins to set at bottom and sides of the pan, gently lift cooked portions with spatula so that the uncooked portions can flow to the bottom of the pan. 6. Continue this process until eggs are thick and cooked but still moist.
349 calories 34 grams protein 37 grams carbohydrate 12 grams fat 151 milligrams of sodium
Challenge Chili
1 pound lean ground beef 1 onion, chopped 1 green pepper, chopped 3 tomatoes, chopped 1 teaspoon chili powder 1/2 teaspoon cumin powder Dash ground red pepper 1 16-ounce can red kidney beans 1 15-ounce can chick-peas 1 15-ounce can corn, rinsed and drained 1 unce can low-sodium tomato paste 6 ounces water
1. Cook ground beef in large skillet until no longer pink. Drain fat. 2. Add remaining ingredients, first rinsing and draining beans, chick-peas and corn. 3. Stir to ensure equal distribution. 4. Cover and simmer for 1 hour, stirring occasionally.
Keep leftover chili covered in the refrigerator. To reheat, add water to desired consistency, and stir occasionally until heated through.
All posts are for educational purposes only! Statements made are opinions. Consult with your physician before taking any dietary supplements or beginning any exercise program.
unce chicken breasts, skinned
1/3 cup rice, cooked
4 
> 1 cup green cabbage, finely shredded
