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chix salad:
2 chix brst (4 oz ea), 3 egg whites, 2 TBS smart balance mayo
shred chix in blender or processor, mix together by hand with eggs and mayo.
pr 2oz serving = 3g fat, 87cal, 210mg sodium, 1.1g carbs, 25.7g protein, 10mg cholest
tuna and salsa:
1 can tuna (in water) 4TBS salsa
mix together tuna and salsa
pr 2oz serving = 2.2g fat, 50 cal, 205mg sodium, 2g carbs, 5g protein, 20mg cholest
salmon w/ toms and cucs:
1 can 10oz boneless skinless salmon, 1 med tom, 1c peeled cucumber
mix together salmon,tom, and cucumber
pr 2oz serving= 2.75g fat, 69 cal, 104.5mg sodium, 3.8g carbs, 6.9g protein, 20mg cholest
cottage cheese cheese cake:
4oz or half of a cup of low fat cottage cheese, 1/8 tsp cinnamon, 1/8 tsp splenda, 1/8 tsp vanilla
mix together well, (for smoother taste whip it in a processor) add more or less to taste
per half cup serving = 2.1g fat, 102g cal, 115mg sodium, 0 protein, 4.1g carb, mg cholest
roast turkey and mayo spread on Boston leaves (or any leafy lettuce you prefer)
1 lettuce leaf, 2TBS spread, 2 slices turkey
wash and dry lettuce, spread on 2TBSof mayo spread, add 2 slices of turkey, roll it up
per 1 leaf serving = 5g fat, 121cal, 1358mg sodium, 10.1g protein, 5.2 carb, 25mg cholest
mayo ingredients:
3/4c mayo (smart balance)
3/4c cilantro fresh or dried
1T lime juice
1T lite soy sauce
1 tsp garlic fresh
blend together
veggie dip:
1 packet cream cheese 3oz, 1/2c lite yogurt, 1/2 to1c fresh chopped spinach
blend together by hand, add more or less yogurt and spinach to taste
total = 120cal, 9g fat, 280mg sodium, 4g protein, 5g carb,3mg cholest
tom and mozz cheese salad
2 med toms, 6oz diced mozz cheese, 1/2c chopped fresh basil, TBS olive oil
toss all ingredients together in a bowl, serve chilled
per 2oz serving = 107cal, 6.7g fat, 230mg sodium, 4.3carb, 6g protein, 10.5mg cholest
veggie smoothie
1C strawberries, 1C raspberries, 1C blackberries, 1/2C pineapple juice (or other juice you prefer) 1C low-fat yogurt 5 ice cubes, 1C chopped
carrots, or cucumber
mix all ingredients together in blender or smoothie maker
total = 90cal, 1.1g fat, 1.6mg sodium, 21g carbs, 2.2g protein
some quick dinners:
Gordon's grilled fish fillets
per serving = 100cals, and 20g protein, 3g fat, 60mg cholest, 400mg sodium, 1g carb,
veggie burgers (bocca)
each = 120 cal, 5g fat, 5mg cholest, 380mg sodium, 6g carb, 14g protein
baked chix and shrooms:
6 skinless chix pieces
1/2 tsp salt
1/2 tsp pepper
6 sprigs parsley
1tsp lemon zest
1 can button shrooms
preheat to 375 f
put chix on a separate piece of foil, top each one with sprig of parsley and zest, divide the shrooms between the chix, wrap them up place on cookie sheet and cook for 40 min. open foil a little and cook another 20 min to brown
per serving = 153 cal, 1.8g fat, 69 cholest, 276mg sodium, 3.5g carbs, 30.4g protein
grilled orange chix strips:
2TBS chopped orange segments
1/4C orange juice
1/4C olive oil
2 tsp lime juice
3 garlic cloves chopped
1 tsp thyme
1 tsp oregano
1 tsp salt
1 lb boneless skinless chix brst cut into 1/4 in strips
in a sealable bowl or zip lock bag add all ingredients and coat chix well, put in fridge for at least an hour, drain off juice mixture. grill over med-high heat 6-8 min until done, turning often.
per serving = 264 cals, 15g fat, 66mg cholest, 656mg sodium, 4.5g carbs, 22.6g protein
quick pot roast:
1 1/2 lb angus beef pot roast
1C carrots
6 small red taters
1 red onion cut into chunks
1C broccoli florets
1 can low sodium beef broth (10 1/2 oz)
1 tbs cornstarch as needed to thicken
1 dash of garlic powder, and s & p
blend ingredients in a large Dutch oven, cut roast into chunks and add broth. bring to a boil, add veggies except broccoli, cook 15 min then add broccoli, cook another 5 min.
per serving = 445 cals, 11g fat, 113mg cholest, 419mg sodium, 32g carbs, 52g protein
cranberry roast:
1 3-31/2 lb angus beef sirloin tip roast
3 cloves garlic minced
1C chopped cranberries
1 tsp lemon zest
1/2C chopped parsley
1 cranberry chutney if wanted for garnish
pre heat to 500 f
rub roast with garlic, combine cranberries, lemon zest and parsley, rub roast with mixture, put on rack in roasting pan. bake at 500 for 10 min, reduce to 350 and bake for 50 min, slice roast across the grain, enjoy.
per serving = 256cal, 9.3g fat, 104mg cholest, 115mg sodium, 3.7g carbs, 44g protein
fish in tomato herb sauce:
1 onion chopped
1tbs parsley
1tbs oregano
2 tsp thyme
1 clove garlic crushed
1tbs chix stock (or bullion if you don't have stock)
1 tsp sugar
15oz tom. puree'
4 whitefish cutlets (about 11/2 lbs)
combine all ingredients in baking dish, bake at 350 for 15 to 20 min or until done
per serving = 212cals, 3.5g fat, 94mg cholest, 700mg sodium, 8g carbs, 37g protein
fish fillets with yogurt:
1lb frozen fish fillets, thawed and drained
1/3C plain nonfat yogurt
1tbs lemon juice
1 tbs dijon mustard
place fish in a shallow baking dish, blend yogurt, juice, and mustard, spread over fish. cover and microwave on high for 4 min. allow to set, covered, 3 min.
per serving = 136cal, 2.6g fat, 37mg cholest, 106mg sodium, 1.6g carbs, 24.8g protein
beer-grilled chops:
4 boneless chops about 3/4 in thick
1/4C soy sauce
2 tbs brown sugar unpacked
2 tsp grated gingerroot
1 C beer
place chops and all ingredients into a Ziploc, spread around evenly, marinate 24 hrs. pre heat grill to med.high, place chops over heat and grill 10 min or until done turning once.
per serving = 139cal, 3g fat, 62mg cholest., 459mg sodium, 3g carbs, 25g protein
pork steak with fresh peaches:
8 small top loin chops
1 tsp paprika
4 medium peaches, sliced
1/4 C sliced green onions
sprinkle steaks with paprika, lightly oil a large non stick pan (cast iron) when hot add steaks, cook about 4 min each side. place peach slices over steaks, place steaks under med. hot grill, grill until peaches are golden, serve right away.
per serving = 315cals, 10.3g fat, 106mg cholest. 86mg sodium, 12g carbs, 41.9g protein
I hope everyone enjoys these recipes, there will be more coming in the near future.
Bon Appetite,
Chef Jeff
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